How to increase your physical activity? "Everyday" tips. How to increase physical endurance, strength, speed in running, swimming, wrestling, strength, muscles and develop breathing: means and methods of training the body How to increase endurance in training

The endurance of the body is usually understood as a person’s ability to perform any work for a long time, while maintaining high efficiency and effectiveness. In other words endurance is an ability the human body to withstand stress.

Endurance, first of all, is necessary for those people who have to engage in intense and difficult physical labor. However, this does not mean that everyone else should not worry about this. In the life of any person, situations may arise in which endurance may turn out to be a vital quality. In addition to this, we can say that people with high endurance differ from others in a more attractive appearance, since they are usually fit, energetic and.

Are there any techniques for how to increase endurance and learn to endure long-term monotonous loads? Of course they do. This problem can be solved in several different ways. Moreover, all these options can help a person in a variety of situations, ranging from physical labor for a long time to prolonged sitting at long-term business meetings.

In order to improve and increase your endurance, there are several steps you need to follow.

Step 1.

Any type of physical activity will seem harder if your muscles are tense and stiff while performing any activity. Tight muscles, instead of helping you do the work, will, on the contrary, require you to exert effort and take away your energy reserves. To avoid this, it is necessary to train the body by performing sets of exercises aimed at flexibility and stretching. Such exercises should be performed both before and after the main ones.

Step 2.

As you know, the human body cannot function normally without water. It is water that acts as a regulator and is responsible for the distribution of energy in the human body, so it is extremely important to maintain water balance. To do this, you need to adhere to the law of “eight glasses”, which you need to drink throughout the day, and also try to avoid carbonated drinks.

Step 3.

Another answer to the question of how to increase endurance is a balanced diet. If your weight is insufficient, your body will have nowhere to get energy. If it is excessive, then most of the energy will be spent not on doing work, but on the life support of the body itself. In order to keep yourself in shape, try to give preference to proteins, vegetables, fruits, and whole grains in your meals. In addition, you must always remember that fast food is your number 1 enemy.

Step 4.

One of the most effective ways to increase endurance is interval training. This refers to cyclical intense activity, alternating with short periods of rest. For example, such a workout could be a combination of sprinting and recovery walking.

Step 5.

Endurance can be increased simply by starting to lead an active lifestyle. Try to take advantage of every opportunity for active recreation. This will help normalize and stimulate blood circulation, and also increase endurance.

Step 6.

Monitor your blood sugar levels. If there is a lack of glucose in the body, it stops receiving the substances it needs to function. As a result of this, fatigue will begin to accumulate, which, in turn, cannot but affect endurance. If the sugar level is high, then its excess will begin to turn into fat, which will also lead to a decrease in endurance.

Endurance is the parameter by which a truly trained athlete is determined. It is an indicator of balance: the fact that all systems in the body work clearly, harmoniously and ergonomically. Ultimately, endurance is more important than big muscles: it, not muscles, is most likely to prolong your life.

“Soviet Sport” looked into how to increase the body’s endurance.

Endurance. What it is

Most often, the body's endurance is understood as its ability to perform some work for the maximum amount of time - without reducing intensity and without losing performance.

They separate general and special endurance. General is, conditionally, everything that concerns your daily life: the ability to perform daily tasks and work without getting tired. Special endurance is the ability to endure specific loads. For example, lifting weights, running, swimming. There are speed, speed-strength, coordination and power types of special endurance.

General endurance is the base on which special endurance is built. Ideally, training in the gym should develop both types of endurance in you.

How to increase endurance. Increasing the intensity of training

The easiest way to increase your endurance if you do weight training is to increase the intensity of your workouts. This can be achieved:

Increasing the number of exercises in one workout;

Increasing the number of repetitions in each exercise;

Increasing the weight of projectiles;

Reducing rest time between approaches.

The main advice here is to increase intensity moderately and gradually. Joe Weider, the author of one of the most popular bodybuilding courses, wrote: the step in increasing the weight of the equipment should not exceed 2.5 kg in isolation exercises and 5 kg in basic exercises. Set priorities: you cannot increase the intensity of your workout at all points at once. If you are more interested in developing strength and coordination endurance, focus on increasing working weights. If you are more interested in speed-strength, speed and general endurance, follow the path of reducing rest time between approaches and increasing repetitions in one exercise.

How to increase endurance. Interval training

Research from The Journal of Strength & Conditioning Research shows that interval training is one of the most effective ways to increase general and specific endurance.

The essence of interval training is alternating short periods of intense work and rest. Take the Tabata protocol as a guide - a system where 20 seconds of work are followed by 10-second pauses. A standard Tabata cycle consists of eight 20-second rounds. As endurance increases and adaptation to training, the number of rounds can be increased indefinitely.

“Alternating periods of peak activity and rest is much more effective at boosting your metabolism, burning calories, strengthening your heart muscle, and improving your overall endurance,” says Dr. Izumi Tabata, a researcher at Ritsumeikan University in Kyoto, Japan.

This training regimen is optimal if the goal of your training is to lose weight. Along with the development of endurance, Tabata burns fat perfectly - and does this within one or two days after you have completed the workout. This is how the body reacts to stress caused by rapid alternation of exercise and rest.

Important factor for enduranceloads, increasing efficiency and active recreation isphysical endurance. How to increase it interests not only professional athletes, but also beginner athletes.

Many factors are important to increase the body's strength. Fitness trainers always base the training program and classes into a full-fledged complex for the development of the physical abilities of the ward.

1. Nutrition. Excess weight quite often causes a decrease in activity and vitality. Foods that increase endurance: fermented milk products, white boiled meat, fish, eggs, dried fruits, cereals, herbs, vegetables, honey, fruits.
2. Drink. To prevent blood thickening and slow metabolism, you should drink 2 liters of still water every day. It is advisable to drink slowly and slowly. During training, limit your drinking regime; you can lightly rinse your mouth with water, then spit it out.
3. Schedule. After intense exercise, the body needs to recover, so healthy sleep is important. You are supposed to fall asleep as early as possible and sleep for about 8-9 hours.
4. Physical activities. They have a positive effect on emotional and bodily endurance.
5. Breath. Aerobic sports help develop the heart muscle, increase lung capacity, improve vascular elasticity, nourish all organs with useful substances and increase the body's resistance.
6. Psycho-emotional stability implies a readiness for a calm reaction to various life circumstances and helps to overcome difficulties. Expressed in the ability to easily find a way out of current situations.

Depleting drugs that increase stamina

Products containing caffeine and psychostimulants - Sidnocarb and Phenamine - are known to many people and take them every day. The substances invigorate the mediator links, attract the body's reserve forces into operational biological processes and energy-producing functions. This affects the mind and body.

The body's basic energy sources are depleted, and the person becomes unprotected.The effects of drugs lead to a decrease in strength and increased performance for a short time.

The drugs have side effects in the form of the development of dependence of the vital system on the feeling of fatigue. After finishing taking them, the body needs a long rest.

Pharmaceutical products containing these components:

1. Pyridrol. Psychostimulant tablets. Daily dose - 2-3 r. 1 mg each Take in the first half of the day. Addiction and dependence cannot be ruled out. Contraindications: insomnia, angina pectoris, hyperthyroidism, underweight, atherosclerosis.
2. Sydnofen. Stimulates the central nervous system. Take 5 mg 2 times. in a day. If necessary, the dosage is gradually increased to 20-30 mg per day. Having achieved the desired effect, the dose is reduced again. The medicine may cause an increase in blood pressure.
3. Mesocarb- psychostimulant. Increases performance and endurance, but causes side reactions: high irritability, headache, loss of appetite. Used for medical purposes, strongly not recommended for sports.
4. Meridil. Psychoanaleptic for weakness and fatigue. Take before lunch. The daily norm is 10-30 mg. Duration of treatment is from 2 weeks to 3-4 months. Contraindications: exhaustion, excitability, angina pectoris, insomnia.

Steroid drugs

Depends on steroidsits benefits to professional athletes without the risk of doping - is of interest to many athletes. It is necessary to use drugs sparingly, mainly as monotherapy.

Steroids do not always directly increase strength; sometimes they can only increase growth hormone and erythropoietin.

1. Stanazol. Popular among track and field athletes, it is produced in tablets or ampoules. Using a dose of 50 mg daily or every other day increases performance, strength, burns fat and improves muscle elasticity.
2. Boldenone. A drug for restoring strength, has minor side effects. Available in ampoules. Duration of action - up to 15 days.
3. Retabolil. It is administered intramuscularly, the result appears after 2 weeks. It has low toxicity, is used for several years, and does not cause abnormalities in the liver. Experts advise using Retabolil for long courses in combination with various supplements, vitamins and other steroids. A typical course of taking it involves 6-8 weeks, weekly 200-400 mg, but not more than 600 mg. It is better to break it into 2-3 doses of 200-300 mg.

Actoprotective agents

Increase physical endurancewithout increased consumption, How oxygen and heat generation can be actoprotectors. These synthetic substances belong to metabolic non-depleting drugs that are characterized by antihypoxic activity.

Actoprotectors stimulate protein synthesis and increase performance.

An indication for the use of the drug in sports medicine is the tendency to hypoxia, which occurs after intense physical exercise at the preparatory and competitive stages. It is selected individually taking into account tolerance, age, weight and genetic characteristics.
Actoprotectors do not worsen the state of health, but strengthen the psyche and body. Use for an extended period of time is permitted.

There are the following types of medications:

1. Tomerzol and Yakton. Promotes energy growth and affects metabolic processes. The course of treatment can be long, since the body’s reserves are not depleted.
2. Bemitil. A drug that improves energy balance and stamina. Participates in the processes of psychostimulation, protects against hypoxia, and develops resistance under heavy loads. Take in the first half of the day continuously for 10 or 20 days. course after eating 0.5 g 2 r. in a day.

Nootropic drugs

Nootropics are medications that have a characteristic effect on the higher mental activity of the brain. Helps stimulate mental activity, trigger cognitive processes and improve memory.

Steroids increase the brain's resistance to negative influences such as lack of oxygen, excessive stress and toxic substances. They have a positive effect on blood circulation and metabolic functioning of the brain.

The required doses and course duration are prescribed individually. It is not recommended for use by people with kidney failure, insomnia and cardiovascular diseases.
Nootropic medications are represented by the following drugs:

1. Piracetam. Increases the intensity of brain function, activates redox activity, and improves the body's energy balance. Available in the form of solution and tablets. When taken orally, the drug is well absorbed into the gastrointestinal tract, the maximum concentration in the blood appears after 1 hour. The half-life is 4 hours. Take before meals.
2. Acefen. Stimulates the nervous system, normalizes brain activity, improves cognitive functions. The standard daily dose is 250-500 mg. Produced in tablet form. The course of admission is up to 3 months.

Nonsteroidal anabolic drugs

Anabolic steroids increase the synthesis of protein and other biological components in the body through their effect on various mechanisms, accelerate body weight growth, incl. and muscular. They increase appetite and accelerate regenerative activity. Taken in courses, it helps build muscle and reduce body fat.

The deficiency of phosphorus and calcium in the bones is replenished, working capacity and endurance increase. Blood supply to blood vessels and brain functioning improves. Due to weight gain, the load on internal organs increases, blood pressure rises, and the formation of one’s own hormones is disrupted.

Anabolic drugs have the following names:

1. Riboxin. Available in tablets or ampoules. Activates metabolic and biochemical processes. With intense loads, it is taken for a long time without serious consequences for health. The course of use ranges from 1 to 3 months. During this period, the product increases energy reserves and improves blood circulation. In some cases, it can cause allergies and redness of the skin. Start taking tablets gradually with 0.6-0.8 g daily before meals, reaching 1.5-2.5 g. Contraindications: intolerance, renal failure.
2. Potassium orotate. It stimulates biochemical activity well, increases muscle strength and accelerates recovery functions. Available in the form of tablets of 0.5 g, daily dose is 2 g. No adverse reactions. With long-term use and high doses, it is tolerated normally. In rare cases, allergies may occur. Compared to other anabolics, it has a low effect.

Adaptogenic agents

For increasing physical endurancein bodybuilding, adaptogens are often used, which are prescribed How before the competition and after. They have a tonic effect, increase energy reserves necessary for intense training and absorb protein well.

Benefits of adaptogenic agents:

• make trainings more effective;
• produce testosterone in large quantities;
• improve metabolism and concentration;
• build muscles;
• are not doping;
• do not have a negative effect on the body;
• are not addictive;
• after 2-4 weeks of use they have a noticeable positive result.

The best adaptogenic products:

1. Containing ginseng - Aerovit, Gerbion, Farmaton vital, tinctures, Gerimax.
2. With Eleutherococcus - liquid syrup, Eleutherococcus Plus.
3. Based on Rhodiola rosea – dry supplements, Rhodiola extract, Golden root.
4. Preparations containing maral root - Levzeya P, Ecdisten.
5. Macroergi-Neoton, Leveton forte, Phosphaden, Adenylic acid.
6. Vitamin complexes - Kopmlevit, Supradin, Ortomol sport, Undevit.
7. Vitamin and mineral - Alphabet, Dynamizan, Vitrum performance.
8. With amino acids – Histidine, Arginine, Taurine.

Drugs with mixed effects: synthetic glucocorticoids

Glucocorticoids increase endurance in a comprehensive manner. These synthetic substances accumulate glucose in the body, and borrow the energy necessary for this due to the increased division of amino acids. Increased performance in this case acts to the detriment of muscle growth.

These drugs help trigger catabolic processes that can cause great harm to the body. For example, reduce bone density or initiate muscle dystrophy in the extremities, while increasing the fat layer on the body.

Suppresses the effect of vitamin D and has negative effects on calcium metabolism.In sports medicine, it is used to treat injuries of joints and soft tissues of a chronic or acute type.

To reduce the side effects when using glucocorticoids, it is recommended to take the dosage regimen every 1 day. Drink the daily dose 1 r. in the morning. Using the products over a long period of time reduces the stress reactivity of the adrenal glands and the adaptive capabilities of the body.
Examples of drugs:

1. Dexamethasone– anti-inflammatory drug, retains water in the body. Increases appetite. It has a negative effect: it reduces immunity and negatively affects the functioning of the stomach. It is recommended to take no more than 2 mg per day according to the following scheme: 2 tablets in the morning and evening, alternating with 1 intravenous administration every other day. The course of admission is no more than 2 months.
2. Prednisone. Heals connective tissue, enhances muscle catabolism, redistributes fat accumulation. It has many side effects, depending on the dose and duration of use. For short-term use, the main contraindication is individual intolerance to the components.

Nutrition for increasing endurance

The most harmless means for increasing physical endurance are products such as:

How to develop endurance in running?

Running is an affordable and effective way to increase endurance.

To achieve noticeable results, you must adhere to certain rules:

• at the beginning, you should adhere to the regime - no more than 1 km 2-3 r. in Week;
• regular jogging with a gradual increase in intensity and duration;
• The best type is jogging or interval running.

Experts recommend breathing through your nose rhythmically, without interruption. If it’s hard, then you can use your nose and mouth at the same time. Inhale deeply, try to inhale with your abdominal muscles. When exhaling, try to completely empty your lungs of air.

How to develop endurance in swimming?

Physical endurance, likein swimming and in other sports depends on the degree of preparedness of all body systems. Swimmers' performance rises by improving all vital functions.

To increase overall endurance, it is worth diversifying your workouts with the following types of activities:

• race walking;
• run;
• exercise bike;
• skiing;
• rowing;
• exercises in water;
• gaming and outdoor sports;
• active leisure.

In children, resistance to fatigue is developed carefully. Regular aquatic training in combination with morning exercises and various physical exercises will produce the desired effect.

Until adolescence, endurance is developed by gradually increasing the number of training sessions, their duration and intensity. Special general physical training techniques are planned in full only for fully developed swimmers.

How to develop endurance in wrestling?

In heavy sports it is importantphysical endurance. How to increaseYou can learn how wrestlers can achieve a high level of skill by familiarizing themselves with the basic recommendations of experts.

To develop overall performance, professionals advise using a variety of sports activities with a gradual increase in the length of its implementation. This helps to engage different muscle groups. Cross-country, swimming and skiing are considered the most suitable.

Great attention is paid to improving overall performance at the very beginning of training. Future wrestlers should gradually increase the length of continuous activity (from 5-10 minutes to 1 hour), maintaining a moderate intensity.

This contributes to the performance of a considerable amount of work, which helps the body to diversify its adaptation to sports tasks.

How to increase endurance and muscle strength?

When developing a training plan aimed at developing endurance and muscle strength, it is advisable to take into account that during training the muscles need to be tensed more than during regular exercises.

To increase strength, experts advise constantly performing tasks with significant resistance and a small number of repetitions, as well as evenly and constantly increasing the load on muscle groups. High repetitions combined with low resistance help develop muscles.

It is better to do training every other day.

Push-ups affect the development of muscles in the arms and chest.

1. Lie face down on the floor.
2. Spread your arms wider than your shoulders, and your legs shoulder-width apart.
3. Slowly lower yourself down, reaching a fist-level distance from your chest to the floor.
4. Repeat 20-25 rubles.
5. The secret to endurance is high repetitions. If it’s difficult, you need to kneel down.

Calf raises develop the calf muscles.

1. Stand straight, arms at your sides, feet shoulder-width apart.
2. Rise up on your toes, tensing your calves.
3. Remain in this position for several seconds.
4. Return to the starting position.
5. Do another 15-25 rubles.

Cardio training to increase body endurance

Cardio includes aerobic exercise that uses many muscles and body systems. The main criteria are duration and frequency.

For good results, you should exercise 3-5 times. in Week. Start training from 30 minutes. gradually increasing to 1 hour.

If there is a lack of time, professionals advise combining classes with everyday activities. For example, getting to work or out of town by bike. Don't use the elevator, rely on your feet.

The best time of day for activity is from 17.00 to 19.00. Monitor your heart rate and plan loads in accordance with its indicators.

Squats.

1. Stand straight, feet shoulder-width apart, hands on your waist.
2. Sit down while inhaling. Bend your legs, resting on your feet.
3. When squatting, extend your arms forward.

Every experienced bodybuilder knows that gaining muscle mass occurs through cycling. This means when we increase our strength levels, after which we move on to high repetition exercises. This is done to ensure that the muscles reach their peak form. Next, again comes a period of increasing strength. In fact, that period is the most important in bodybuilding. Then a very simple question arises: “How to increase physical strength?”

Back in the distant 50s of the last century, the famous Joe Weider came up with a method of cyclic loading, it was about exercises according to a training scheme. A good athlete spends half his training on developing physical strength. Only good strength indicators will help increase athletic achievements over and over again. Of course, it is worth noting that after a strength cycle there is increased hypertrophy. Her elevation is impressive.

If we look at strength training cycles from a mechanical perspective, we can see that strength training increases the secretion of growth hormone and insulin in the blood, while increasing testosterone levels in the blood. With the simultaneous production of these hormones - anabolic steroids, the priority of muscle growth increases. Of course, it is worth saying that if you use training aimed at simultaneously producing large amounts of growth hormone and testosterone, there will be no results as such. Our body cannot adequately respond to such heavy loads. In most cases, such training leads to. As you can understand, under such conditions, muscle growth is out of the question.

The good thing about cyclical training is that while we use some hormones, others, so to speak, rest. As a result of the training itself, it does not deplete hormonal metabolism. This feature allows us to progress. By the way, in order to increase physical strength, you need to use special gym equipment in addition to barbells and dumbbells. For example, as shown in the picture.

Many people are mistaken that it is enough to change the number of repetitions. The basis for this is the lifting range: 3-8 repetitions. Unfortunately, this is just another stereotype in bodybuilding. In fact, it requires you to make drastic changes in your physical activity.

Typically, bodybuilders build muscle groups separately. Many people use this exact method to increase their strength characteristics. The basic theory is that if you develop muscle groups individually, the total progress is ensured. This is one of the biggest mistakes. To develop strength, you need to teach your muscles to work together. At this point, the neuromuscular connection, as well as stabilizer muscles, come into play. Your priority is to teach muscle groups to perform heavy movements together.

This technique involves gradual development. The point is that strength does not increase linearly.

To increase physical strength, you can use the two-phase technique. Training should be done three times a week. The first workout will be strength training. The remaining two will be unloading in nature. On the first day, you should use maximum weights designed for 6-8 reps, but you should only perform 3 reps per set. The fact is that developing strength does not involve working to failure. The number of repetitions per set should vary from 3 to 5 repetitions, depending on how you feel.

Regarding the remaining fasting days, a weight of 10-15 repetitions is used here. According to such a program, you need to train for 6 weeks, after which you switch to a standard bodybuilding training program designed for 3 weeks, after which you need to return to the cycle of increasing strength.

Of course, you can train well by doing your best in training, observing all the necessary elements. But nutrition plays an equally important role in gaining muscle mass and strength. So you need to eat accordingly.

(5 ratings, average: 5,00 out of 5)

A person’s endurance characterizes his body’s ability to perform prolonged work while resisting physical fatigue. This thing is very useful and, perhaps, anyone would like to improve it.

How to increase your endurance

An endurance person is able to tax their body for a long time, and this opens up great opportunities that are not available to untrained people: increasing the intensity of their training, using fat as an energy source for a long time, creating a large metabolic response after training, and much more. This article will tell you how to increase endurance, relying on modern research in sports science.

What characterizes endurance?

In modern sports medicine there is such an indicator as VO2 max. It characterizes the body's ability to absorb and assimilate oxygen. It is this value that today is an objective indicator in assessing the prospects and abilities of an athlete, and will also indicate the maximum maximum that the individual under study is capable of.

Measuring VO2 max is much easier than measuring things like how quickly you burn fat during an exercise or the elasticity of the muscles involved in an exercise. Having measured this indicator, you can compare it with others, evaluate it, track progress and draw conclusions about its improvement.

VO2 max measurements are carried out in sports medicine centers

If you have been involved in sports related to the active work of the cardiovascular and respiratory systems of the body for a long time, then you need to know your VO2 max, and most importantly, understand whether it is growing over time. Otherwise, all these tedious workouts will be ineffective.

VO2 max is measured in sports medicine centers. They put an oxygen mask on you, you get on a treadmill or exercise bike and start working. Gradually increasing the speed and load (inclination of the track, pedal resistance), the residual oxygen in the exhaled air is measured. This test continues until you reach peak load. When the speed and intensity become maximum, when the pulse just goes off scale, you will give a command to the specialist and everything will stop. This result will determine your VO2 max.

VO2 max values:

• Untrained man – 45 ml/kg/min
• Woman – 38 ml/kg/min
• Famous skier Ole Einar Bjoerndalen – 96 ml/kg/min
• Horse – 180 ml/kg/min

Is it possible to increase the body's endurance?

If nature has deprived you of talent in sports and a powerful cardiovascular system, do not be discouraged. Of course, everyone has a VO2 max limit. But if you want to increase your body's endurance, you will have to work on improving your VO2 max. Don’t expect quick results, don’t try to be like famous athletes and don’t give up on yourself, even if you are 50 or more years old.

Research by Norwegian scientists on 4631 people (a solid sample, it must be said) conducted in 2007-2008 showed that with regular application of training load, the ability to increase VO2 max increases. Another conclusion of these studies was the confirmation of a well-known fact:

Good physical shape reduces the risk of cardiovascular diseases, problems with the body's autonomic nervous system and the formation of thrombosis.

How to increase endurance?

Sports physiology provides the answer to this question: “Interval training is the strongest stimulus in the process of increasing endurance.” The philosophy of interval training is alternating intervals at the limit of your capabilities in the literal sense of the word, with rest intervals. For example, 4-8 intervals of 30 second sprint running with a break for 1-2 minutes of easy running or recovery walking. Running at the same pace for 20-30 minutes is also a great workout. It’s even better to alternate all this.

I recommend getting to know each other better. In the article you will find examples of working protocols. Don't ignore the article about. This truly universal protocol gives fantastic results, but is suitable for more advanced people in terms of physical abilities.

High-intensity training to the limit is the key to increasing endurance

One of the most effective ways to increase your endurance is to run over mountains and hills. Olympic marathon runners and sprinters regularly train on hills. The effort created to overcome the climb up the mountain not only raises the pulse to the skies, but also forces the leg muscles to work to their fullest.

Look for a steep climb of 50-100 meters in your area. Run up it at full speed, and jog down. Perform ascents and descents alternating intensities, alternating explosive power on the descent and on the ascent. Such mountain training gives quick results, increasing not only endurance, but also power.

Matt Fitzgerald, a sports physiologist, argues that to increase the body's endurance, not only interval training methods are required, but also strength training (for the muscles of the core, legs and shoulder girdle). In this case, you will gradually build up the capillary network, which will improve the delivery of oxygen to the muscles. By working on yourself, reducing the percentage of subcutaneous fat, choosing special training methods (interval protocols, high-intensity strength training) and improving the technique of running and strength exercises, you will learn to use your body more effectively.

Conclusion

Despite the lack of Olympic talent and the presence of a genetic limit, anyone can increase their body's endurance by achieving a VO2 max of 65-75 ml/kg/min.

The increase in endurance is very noticeable even after 6 weeks of regular training. Don't stop at the first results achieved. Use modern advances in sports medicine to improve your performance and your health.

Get better and stronger with

Read other blog articles.