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Fitness is the total capacity of the body to function effectively. A strong fitness foundation is an important foundation for building muscle and improving training performance. Therefore, building endurance for the body is very important, you can practice with sports such as running, walking, cycling,...1. Rules for building endurance for the body
Fitness is the total capacity of the body to function effectively. There are some sports that are particularly good at promoting this ability. Bodybuilding is not just about building endurance but also strengthening all of your senses or in other words your strength, speed and flexibility. A strong fitness foundation is an important foundation for building muscle and improving steady performance.
If you want to have a fit body, you need to remember that one thing is not to try too hard. When you finish a workout, you'll always feel like you have a little extra strength. Regardless of the sport, make sure you give yourself enough time to stretch the muscles you've worked on after each workout. After a while, you will see a noticeable increase in fitness, as there is no magic to getting back in shape - you just need to choose the right exercise regimen. The following seven sports are particularly good choices to lay the necessary foundation. You should include at least two of them in your training regimen.
MORE: How to increase endurance when running
Đi bộ là môn thể thao tăng cường sức bền với cơ thể
2. 7 sports that help increase body endurance
2.1. Running Even if you only stick to a moderate pace, running benefits your entire cardiovascular system. It may also have beneficial effects for people with high blood pressure, high cholesterol levels, or stress. If you want to stay healthy and get the most out of your lap, you should be aware of a slightly forward position from the waist and looking straight ahead. Looking down puts unnecessary strain on the spinal discs and the muscles in the neck and back.
2.2. Walking Walking is a gentler alternative to running, especially for those who are starting from scratch. And you can even combine the two in your workouts by alternating them five minutes apart. Brisk walking helps promote metabolism and burn fat, and helps knee joints softer than brisk jogging. Walking and running are good sports if you feel like a marathon runner.
2.3. Cycling Whether you're heading out into the great outdoors or indoors on an exercise bike, cycling is great for your abs, glutes, and leg muscles. Cycling is ideal for slightly heavier people who want to dip their toes into the world of sports, but it's also a good way for anyone to build fitness gradually. Beginners should start small and let it grow from there. Don't forget to stretch your leg muscles and glutes after each exercise in the saddle.
MORE: Top 5 exercises to increase muscle endurance
Đi xe đạp là lựa chọn lý tưởng cho những người có trọng lượng nặng
2.4. Swimming The impact of gravity on the body is less than in water, which is a good thing when it comes to flexing your fitness muscles. Circulation is improved as the pressure of the water increases blood flow from the superficial blood vessels to the chest area. Swimmers often have a hard time learning the different strokes to be able to switch between them. Try to learn as many swimming styles as you can to build total body endurance.
Backstroke swimming in particular can be a miracle cure for back pain sufferers, as experiencing weightlessness in the pool allows your back muscles to work in a different way than other sports. other sports. Swimming also kicks up the metabolism and can help get rid of cellulite that plagues many women.
2.5. Rowing Rowing may not be a viable fitness option for everyone, but it's certainly a good way to increase your overall stamina. Although rowing and other rowing sports are done from a seated position, they are great fitness-building moves and are also good for the back. Novices can clearly see their heart rate go up, as they can be working quite hard. If you're just starting out, you should structure your sessions in such a way that you can take a break every 10 minutes.
2.6. If you're already a regular gym goer, you'll be familiar with the elliptical machine and can even use it as part of a regular exercise program. Elliptical machines have cemented their place in the line of cardiovascular equipment, which includes treadmills and rowing machines. Training on the elliptical is easy on the joints, and the effort level adjustment option makes it a good choice for beginners.
Khiêu vũ không chỉ là một bộ môn nghệ thuật trong các buổi tiệc tùng tại câu lạc bộ, mà nó còn là bài tập giúp tăng cường sức bền cho cơ thể
2.7. Dancing Dancing is not only an art in the party at the club, but it is also an exercise to help strengthen the body. Dancing can be easily done, helps to relax the mind and builds endurance. You can dance to your favorite music at home, with or without a partner. Start with a few slower tempo songs, then start the tempo again. Dancing works many different muscles, but it will only work if you work it out well and sweat a lot.
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Reference source: garmin.com
