Simple and effective endurance training plan for beginners

For those who are new to fitness, they should not only carry out strength training, but also endurance training. Between the two, endurance training is actually more important, because only by allowing the muscles to adapt to long-term exercise can they begin to increase the load, ensure exercise effects, and avoid sports injuries. However, the endurance of novices is usually not as good as that of experienced people, so It also needs to be done step by step. Here are some endurance training plans for novices to help you improve your endurance as quickly as possible.

jogging

Plan 1: Jogging

If a novice wants to train endurance, the simplest thing is actually some stretching exercises, plus jogging for half an hour to an hour. In fact, it doesn’t matter what time you run. If you have time in the morning, run in the morning; if you have time in the evening, run at night. But the duration of each session must be guaranteed. Because the time is short, it will only train the explosive power of the muscles, but will not reach the level of training endurance. If you want to effectively improve your cardiopulmonary function and muscle tolerance, you must persist in it for a long time and jog every day.


Plan 2: Squats

The squat is also a relatively easy movement for novices to master. At the same time, it has relatively low requirements on the venue, as long as there is a place to stand. Squats can not only exercise endurance, but also effectively train the muscles of the thighs and buttocks. It seems simple, but in fact it is very difficult to do it, especially if the movements are standard and you can do several sets in one go. Although this movement mainly exercises the lower limbs and is not suitable for people with poor lumbar spine, it is still very good for ordinary people.


Plan Three: Battle Rope

Although battle ropes have not been introduced in China for a long time, many gyms are now equipped with them. This is a sport with many benefits. Even a novice can play for a long time. The most important thing is that it is a relatively flexible exercise. If you throw it faster and with greater intensity, it can be an anaerobic exercise, which is effective in building muscle. If it is slower and the time is longer, it can become an aerobic exercise. Exercise, the exercise of endurance is obvious.

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