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We all know that proper exercise and a good diet plan are the keys to the best results whether you are striving for health and fitness. upon us PledgeSports You are no different and we are always curious to know what are the best types of exercise that will help you with fitness and endurance in the long run.
Below you can see some of the major components that make up the best exercises for fitness –
tolerance –
Certainly, stamina is the ability to withstand fatigue or resist disease; When applied to a health and fitness setting, it is the ability to sustain physical activity or sport over a long period of time. Endurance includes both aerobic endurance, which is prolonged exercise of low to moderate intensity, and anaerobic endurance, or short and very intense exercise. So where do we start for you to build your stamina level and enhance your overall fitness? Let’s have a look here-
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interval training –
-The table above to help you with interval training
We all have heard about interval training at some level or the other while reading about fitness plans and workout regimens. Interval training involves short bouts of high intensity work followed by long bouts of low intensity work. Research has resulted in some startling results from interval training. As seen in the 1996 journal “Medicine and Science in Sports and Exercise,” a group of cyclists performed eight sets of high-intensity, 20-second intervals with 10 seconds of rest in between for six weeks. Not only did their aerobic endurance improve over the moderate-intensity group but their anaerobic capacity also improved by 28 percent. These results paved the way for more research to be done on improving endurance and endurance outcomes for athletes and other sports people alike.
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weight training –
You don’t need to be incredibly lifting heavy loads To build up your fitness level. Lifting weights is mostly anaerobic and not only improves your strength but also your muscular endurance. So if you can incorporate weight training at least twice a week, and incorporate all physical workouts on each occasion, you will see huge gains in your overall muscular endurance. This in turn will assist you with other types of exercise that you can do elsewhere in the week. It is recommended that you do 8-15 repetitions of about 8-10 different types of lifting exercises for maximum results.
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Circuit –
Some people love them and some think the exact opposite. If you want to get in shape and increase those fitness levels then you should include circuits as part of your workout plan. Circuits consist of three to 12 separate stations that include strength training, cardiovascular exercise, or both. So if you can implement this type of workout once a week then definitely you will see results very quickly because you are working out all the muscles within your body.
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cardiovascular exercise
The best way to improve your aerobic endurance and therefore your ability to withstand prolonged low to moderate intensity work is with prolonged cardiovascular training. This means starting with short workouts and then gradually building up your time for these workouts over time. Try adding another quarter mile to a walk or jog, or another lap in the pool for best results. It will not only help you in increasing your stamina and fitness but also increase the muscle strength of the body.
With the above best exercises for fitness, you are well on your way to increasing your stamina levels and becoming a better version of yourself.
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