We all desire to stay healthy and fit. However, some people love to exercise for endurance. These exercises build stamina. Over a period of time, an individual practicing endurance exercise becomes resistant to tiredness and muscle fatigue. Endurance exercises are practiced commonly by athletes. Exercises for endurance include walking, cycling, jogging, swimming and body-weight exercises.
Long distance running helps marathon runners to increase their stamina. Body weight exercises for endurance include push-ups and sit-ups. These exercises develop muscular strength. Sit-ups develop abdominal muscles and push-ups are great for upper body endurance. Let us try to understand more about exercises for endurance.
Various Exercise For Endurance
Cycling
Cycling is a great physical activity. For nearly a century now, cycling is used by the athletes and the body builders to develop their lower body muscles. Cycling increases physical strength, develops muscles and enhances the ability of an individual to endure tough physical tasks for longer duration of time.
There are light-weight cycles available in the market especially designed for carrying out endurance exercise. Cycling is great for strengthening the lower and the upper leg muscles. It also helps in reducing the fat near the abdominal region. This results in an increased ability to do work by the help of the muscles.
Swimming
Swimming is a very common endurance exercise. It is practiced by almost all types of sportsmen. Water takes away body weight and helps in reducing stress on the muscles. Long-distance swimmers practice different swimming styles for years to improve their ability to endure tough environmental conditions.
In fact, swimming is recommended by sports coaches and physical therapists for every individual who desires to increase his or her physical stamina. Swimming develops both the upper and the lower body muscles and gives them a smooth muscle tone.
Body Weight Exercises
These are one of the oldest forms of endurance exercises. They help in strengthening biceps, triceps, chest, abdominal and lower-body muscles. In these exercises, our body’s weight acts against gravity to strengthen them and increase stamina.
If you are new to push-ups and sit-ups, practice warm up exercises before you start them. This helps in increasing resistance against muscle fatigue. It is wise to consult with a professional trainer once to device a proper and routine endurance exercises according to your body weight and physique.
Jogging
Jogging is a great form of exercise for both athletes and non-athletes. Morning jogging helps in improving the oxygen content in the blood and enhancing the body’s processes. This consequently leads to improved endurance. Marathon runners do jogging to reduce the body fat and develop a lean body.
This helps them to run farther and longer as compared to the other types of athletes. Jogging also works as a great warm-up exercise for short-distance runners. If you are a beginner, start with half a mile and increase distance as you develop strength and stamina in your muscles.
Deep Breathing
Deep breathing has a very specific purpose. It is practiced to increase the lung capacity. This results in an improved oxygenation in the body. When we practice other forms of endurance exercises as mentioned above, our body needs more oxygen to help our cells release energy in an efficient way.
This is where deep breathing helps. Over a period of time, our lung capacity increases which aids in breathing in more air. This is great for basketball and soccer players who run for long durations of time and need lots of oxygen to keep their mind and body active.
Endurance exercises are a great way to stay strong and healthy. These exercises build body’s natural defense mechanism. They also help in increasing the muscle strength. The above-mentioned exercises are the most common endurance exercises practiced around the world.
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