2023 Author: Jessica James | [email protected]. Last modified: 2023-08-25 04:20
What factors affect performance, and how to increase the body's endurance during physical activity? Dealing with the coach Julia Pogotskaya.
The body's performance is influenced by many factors, the main ones:
Gas exchange is the body's ability to absorb oxygen and remove decay products. To assess this indicator, the rate of gas exchange in the lungs and tidal volume are taken into account
Circulation - the rate of blood circulation, the concentration of hemoglobin in the blood (oxygen-carrying protein) and the total blood volume
The rate of elimination of waste products from the muscles - the ability to maintain a normal blood pH, the rate of utilization of lactic acid and the removal of carbon dioxide through the lungs
To improve physical endurance:
Develop the respiratory system ! This can be done with the help of special exercises, the purpose of which is to increase the speed of oxygen delivery to the muscles: short high-intensity workouts (30-90 seconds) with breaks between sets equal to the time of their execution.
Take care of the body's ability to maintain acid-base balance. The maximum concentration of lactic acid is observed during short-term intense exercise (1-2 minutes). With repeated loading, its concentration increases even more - the acid-base balance shifts to the acidic side. Muscles reach peak fatigue after 3-4 repetitions of these. Divide the workout into 3 series with breaks of 10-15 minutes.
Provide muscle fuel. The main source of energy is glucose. To increase its storage in the form of glycogen, observe the principle of training: exhaustion, recovery, overrecovery. Eat something high in complex carbohydrates an hour before exercise.
Follow your drinking regimen. With insufficient hydration, you run the risk of muscle wasting. Observe the drinking regime - at least 1.5 liters of water per day. Before training, you can use the "hyperhydration" technique - drinking 0.5 liters of water 50 minutes before physical activity.
Don't forget about dynamic warm-up. The release of synovial fluid that lubricates the joints requires at least 10 minutes of physical activity. A series of push-ups, squats and jumping rope is the perfect start to your workout.
Choose the right footwear. Sneakers with good cushioning reduce stress on the spine. Give preference to special models for training - when choosing, be sure to consult with the seller, and even better with a trainer.
Take care of your immune system. Normal functioning of the immune system is the key to well-being. When you are healthy and alert, workouts are easier to tolerate.
Observe the canons of proper nutrition. When playing sports, it is necessary to strictly observe the balance of KBZhU (calories, proteins, fats, carbohydrates). Inadequate protein intake is the reason that the muscles do not have time to recover. The norm with regular physical activity: 1.5-1.7 g of protein per kilogram of body weight.
Include more vegetables and fruits in your diet. Exercise is stress for the body. During this period, the menu should contain as many vegetables and fruits as possible that neutralize free radicals: zucchini, blueberries, tomatoes, eggplants. Eat at least four servings of fruits and vegetables a day.
Observe the daily routine. Any specialist will say: rest is an integral part of good physical shape, helping to increase the body's endurance. During sleep, the muscles relax and recover quickly. If your lifestyle doesn’t allow you to sleep for 8 hours, try relaxing treatments such as flotation.
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