Then there is a long-distance running in the wild once a day. The distance depends on your ability. It starts from about 5 kilometers and gradually increases to 10 kilometers. You can have someone ride a bike to supervise you.
In addition, you can also train at home, squat (or jump), squat and stand up at first, and then jump up for a short time when you can get up. You can do less at first, and increase the number by at least 300 every day. Tie an inner tube of the bicycle to the leg, and the inner tube will automatically retract after forcibly lifting the foot, and then lift the foot. Skipping rope can be used as an aid in training this content. In addition, there are running back and forth, jumping stairs, leapfrog and so on. These training contents can not only train endurance, but also improve the explosive power of legs and make you bounce better. If you want to emphasize endurance training, you can do more training instead of speed and intensity.
Endurance refers to the ability of the human body to perform continuous muscle work for a long time, that is, the ability to resist fatigue. Endurance includes two aspects, namely muscle endurance and cardiovascular endurance. The improvement of endurance depends not only on the maturity of people, but also on the load requirements. Regular endurance training can adjust muscles, organs, heart and lungs, blood, immune system and substance metabolism.
There are two basic ways to develop endurance quality, one is to strengthen muscle strength and improve muscle endurance training, and the other is to improve cardiopulmonary function. Outdoor walking, running, skipping rope, mountain climbing, swimming, skating and all kinds of ball games can be arranged for a long time. At the same time, we should pay attention to doing what we can, step by step, and avoid excessive fatigue.
How many factors can improve the effect of muscle strength exercise?
A: As we all know, the growth of muscle strength depends on a certain load of scientific training. The reasonable degree of exercise load directly affects the exercise effect. There are five main factors that affect the load.
1) strength: that is, the load resistance. Generally speaking, more than 85% of the ultimate load is considered as high strength, 60-80% as medium strength, and less than 50% as low strength. Usually, the weight of 1-3 times can only be used as high strength, and 6- 12 times as medium strength.
2) Number of groups: instrument use times: generally less than 4 groups, medium group number, more than 8 groups.
3) Times: the number of times a group of actions is repeated, usually 1-5 times is several times; 6- 12 is the average; /kloc-more than 0/5 times is a multiple.
4) Density: refers to the length of rest time between groups. Intermittent time of 2-3 minutes is small density; 1- 1.5 minutes is the medium density; Each group has a high density within 30 seconds of halftime.
5) Movement speed: refers to the movement speed. According to research, fast speed is beneficial to the development of explosive force, mixing speed is beneficial to the growth of strength, and slow and medium speed is beneficial to the development of muscles. It is necessary to adjust the load factor according to different purposes and tasks of exercise, develop explosive force, increase muscle volume, or increase muscle endurance and reduce fat. The factors in exercise are also different.