The ability of the person to perform work which demands the increased expenditure of energy throughout the long time is considered endurance. To become hardy, the patience, desire to be engaged and enough free time are necessary.
Instruction
1. The important point to start trainings – the healthy sleep not less than 8 hours and the correct diet. If you decided to become hardy, refuse heavy food. Preference has to be given to products with high content of cellulose and sour-milk. Also it is necessary to refuse alcohol and cigarettes.
2. It is necessary to start trainings gradually. For a start – the morning exercises, are added further jogging on short distances. Even at such small loadings the organism becomes more hardy. On the weekend it is necessary to organize the cross-country on the long distance, at the initial stage of 3 km, then to increase the distance and intensity. After such cross-country the organism has to have a rest and be restored completely.
3. It is necessary for development of endurance that the exhaustion of the organism came as it is possible later. For this purpose develop respiratory and cardiovascular systems. To some extent they will develop at trainings in the fresh air at the correct breath during performance of exercises or run. And for strengthening of development of these systems it is possible to be engaged in special exercises and practicians who in the large number are in yoga.
4. After the organism gets used to such loadings, it is necessary to add the special exercises contributing to the development of endurance. It can be fast run of 20-40 minutes, alternation of run and walking not less than two hours, long not intensive swimming, rope jumping series, the long sports game, for example, soccer, volleyball.
5. To become hardy, occupations have to be systematic. Important before the training to warm up muscles. Loading should be increased gradually at each training. Not less than three occupations a week have to be devoted to run.