How to increase endurance in boxing? Tips for beginners

How to guarantee success?

All the tips below will only help if performed regularly. Only perseverance will help develop endurance and breathing capacity for both men and women. If you exercise once a week or from time to time, there will be no benefit; the athlete will remain at the usual stage of physical development.

It is not so important what sport was chosen - long-distance running, short marathons, aerobics, powerlifting, bodybuilding. Any physical activity that involves high intensity movement requires a large lung capacity to avoid shortness of breath.

Exercises to develop aerobic endurance

This is the most common type of endurance, which is trained by thousands of athletes around the world, in completely different sports. Aerobic endurance forces the body to work in a moderate mode, while showing high performance for quite a long time , so it is divided into:

• Short (from 2 to 8 minutes)
• Medium (from 8 to 30 minutes)
• Long (30 or more)

Depending on the training of the athlete, the rate and level of lactic acid in skeletal muscles may vary.

The task of any athlete who trains in an aerobic mode is to push back the maximum aerobic threshold , that is, the point at which the formation of lactic acid is observed, which is why failure , a burning sensation (acidification of muscles with lactate occurs, irritation of nerve endings), with a longer , intense exercise.

With an average intensity of exercise, for example when running, lactate has time to be removed from the muscles, and the work of supplying the body with energy is not taken over by glycolysis , as was the case at the beginning of its implementation, but by aerobic processes , that is, the breakdown of fats and carbohydrates under the influence of oxygen, such Thus, the body is saturated with a large amount of ATP .

Below, we list the best aerobic exercises that, in our opinion, should come first training program

Bike

Cycling is quite easy, but the kcal are among the lowest compared to other types of aerobic exercise. However, with intense work, a high pace of movement, cycling is an excellent way to increase endurance, and in addition, it is the safest , gentle on the joints, which cannot be said about running on a hard surface.

A ride on the bicycle

Climbing the stairs

A very energy-intensive and difficult exercise, it will be quite difficult for beginner athletes to perform it, so beginners should refrain from doing it for the first 3-4 months .

The versatility and high efficiency of this exercise makes it No. 1 for increasing the overall endurance of an athlete. You can even do it at home in your entrance (better in the morning at 6 am , if you get up when all the people are still getting ready for work).

15-20 minutes of daily climbing at a good pace, over 1-2 months, will significantly increase your overall physical performance, despite the fact that in this exercise the majority of the load falls on the legs .

Sports climbing stairs

Jumping rope

Jumping rope is a universal way to increase endurance, which is used by almost all athletes in any sport: boxing, swimming, martial arts, hockey, and so on.

Use 10 series , 1 minute each at an intense pace, pulse about 140-150 beats.

Jumping rope

Run

To bench press a lot, you need to bench press a lot, to be able to run long and fast, you need to run a lot, everything is very simple. Many, looking at other athletes, do not understand how it is possible to run and show such high performance (this is why, by the way, law enforcement agencies, such as riot police , SOBR , love to recruit all field athletes , skiers, swimmers, because of their good endurance, which is so necessary at work, when passing numerous tests , and they don’t really like “jocks” who “die out” very quickly), but if you went along the entire path of this endurance athlete, you wouldn’t be so surprised, because behind crazy endurance there is a lot of work, years of training, years of grueling plowing .

To increase endurance through running, you will only need to run 3 times a week for 30-45 minutes . Accordingly, with each run, try to improve the time you complete the distance.

If at first you ran 3 km in 15 minutes , then next time try to run in 14-30 , and so on, the higher your level of fitness, the faster you will run the distance, and accordingly your endurance will also increase.

During the stayer's run, you can additionally use accelerations of 30-60 meters (for example, every 5 minutes).

Sand running for endurance

Shuttle running also greatly improves the functionality of an athlete.

Running outside can be partially replaced by running on a treadmill , and cycling by riding an exercise bike . However, this is a cheap replacement that does not fully utilize all the benefits of running and riding outside, from clean and fresh air to the full work of the muscles involved in the exercise. If you have the opportunity to exercise fully outdoors, then be sure to use it.

Skis

If you have such an opportunity, then alternate skiing and running, according to the same principle. At first you start slowly, and over time you improve the time you complete the distance.

All skiers are not only good at their sport, but also good at running, especially over long distances.

Sport skiing

Swimming

Swimming is one of the best ways to increase endurance. If you do not know how to swim, sign up for individual swimming training programs, we also recommend reading the article on how to learn to swim.

The more and longer you swim, the better for your endurance. Try to swim without stopping, breathe correctly. Use your programs for 10 , 20, 30 minute swimming without a break (without stopping). Freestyle is considered the easiest to understand and master swimming techniques, and at the same time the fastest, but what is important to you is the essence, the idea, and not the type of swimming method.

Regardless of your level of physical fitness, all of the listed exercises for developing endurance can be performed, the only difference is how long , in what quantity , and with what intensity the endurance work will be performed. Accordingly, the lower the level of training, the more gentle the training should be.

Swimming as a way to increase endurance

The general endurance of the body comprehensively develops long-term muscle performance; it is trained through aerobic exercises, as well as partially anaerobic ones; for the best effect, we recommend alternating both options in your training.

What types of endurance are there?

There are several types of endurance:

• aerobic;
• anaerobic;
• general.

The definition of general endurance implies the body's ability to perform non-specific activities that do not require large energy expenditures from the body.

Anaerobic means the body works when there is a lack of oxygen. The body is forced to spend a large amount of internal resources to perform the exercise. Aerobic endurance involves working through oxygen nutrition.

Anaerobic endurance is further divided into several types:

• express;
• speed-strength;
• coordination;
• power

Why does shortness of breath occur when running very long and short distances?

When watching sports broadcasts, you can’t help but be amazed at the dexterity, endurance, speed and coordination of movements. All this is developed through years of hard training. How to develop breathing and endurance for boxing, running and cross-fit? First you need to understand why shortness of breath and weakness occur during physical activity.

There are two types of shortness of breath:

• physiological (occurs in poorly trained people when running, climbing stairs and other loads);
• pathological (occurs at rest).

The cause of any form of shortness of breath can be various cardiovascular and pulmonary problems: heart failure, pre- and post-infarction conditions, bronchial asthma, tuberculosis, pneumonia. If pathological shortness of breath occurs frequently, you should consult a doctor. If you notice only physiological shortness of breath, then you need to train and increase the ability of your lungs to load.

First training for those over 40

It is almost impossible to find recommendations in the literature for people who decide to take up sports in adulthood, especially if previously their lifestyle could not be called active. The training should proceed in the following stages:

• The first is from 0 to 1.5 months. There is no need to immediately try to reach unprecedented heights. The main task now is to improve blood circulation in the body. Therefore, training should be long, but not hard. Choose 5 - 6 exercises and do 4 sets. It would be enough.
• Second month. Now you can increase the load. The number of repetitions in sets is reduced to 8, therefore the variability of training also increases.
• Third month. We reach a total time of 50 minutes. Strength exercises are not a priority, due to my condition.
• Any exercises standard for gym classes are suitable for training. The number of repetitions and the quality of elaboration of each of them plays a role. We should not forget about the individual characteristics of each of us, as well as the restrictions and adjustments that chronic diseases introduce.

Sports instructors know well: there is nothing complicated about how to increase the body’s endurance during physical activity after 45 years. All you need is desire and regular visits to the gym. You can study at home, but motivation in this case often decreases.

Is it possible to train at home?

Of course, you can also develop endurance and breathing at home. How to do this without special equipment and simulators?

For those who are just starting their journey into the world of athletics and sports, home complexes from professional trainers are very effective. You don’t have to buy them for money at all - there are many free training examples. To begin with, you should opt for workouts in the work-out style for beginners. The sequence is something like this:

• light joint warm-up;
• leisurely running in place will speed up your heart rate and make your breathing quicken;
• performing plyometric exercises - burpees, jumping lunges, jumping lunges, jumping with a turn, but active execution should be alternated with a minute's rest;
• in the middle of the workout, you should switch to a low-intensity pace of exercise, for example, do a set of crunches or squats with a body bar;
• repeat the cycle of plyometric exercises again in the following rhythm: five minutes of activity - one minute of rest several times.

The main principle of training is changing the intensity of movements. This will allow you to develop endurance and breathing. How to do this as efficiently as possible without harming yourself? You will read about this below.

Interval training to develop endurance

Interval training - alternating intervals of increased and decreased intensity of sports exercises, or alternating strength and aerobic physical tasks during one session. It is distinguished by the ability to work out all muscle groups with short breaks for rest.

There are rules for proper execution:

• correct selection of exercises;
• setting breaks wisely;
• recovery and rest.

Exercises on a treadmill:

• jog for 10 minutes;
• break your runs into 9 intervals of 3 minutes each. each, alternate intervals of accelerated running with calm movements;
• final stage – jogging – 5 min.

Exercises with a skipping rope (each stage for 10 seconds):

• jump alternately with your left and right foot in a calm mode;
• jumping at an extremely fast pace;
• return to the leisurely rhythm of racing.

Walking:

• warm-up lasting 5 minutes;
• 3 min. intensive phase of movements;
• 3 min. calm stage of walking;
• repeat 2 times;
• increase the following alternating cycles to 20 seconds;
• play 3 times;
• cool down 5 min.

Advice from a sports doctor for beginners

Safety precautions should be observed when performing athletics training that provides anaerobic exercise:

1. Monitor your heart rate (ideally, you should purchase a wrist heart rate monitor and monitor the number of heart beats per minute), and if it accelerates to 130-140 beats per minute, stop the workout.
2. During class, you can drink as much pure water as you want.
3. If you feel dizzy or have dark vision, you should stop exercising.
4. During exercise, you need to monitor your breathing and try to take slow but deep breaths (this will allow you to develop your breathing and endurance as quickly as possible).
5. Try to move on to outdoor activities as quickly as possible - clean air ventilates well and heals the lungs.

How to develop breathing and endurance at home?

For beginners, doing exercises in an apartment will be quite enough. Over time, of course, you will have to go outside or to the gym to increase the load. Many athletes train even in winter.

How to develop breathing and endurance for running if you can only exercise in an apartment? At first, you can do without additional equipment (barbells, dumbbells, harnesses, exercise machines). It is advisable to have clean running shoes, as jumping and plyometric exercises performed barefoot are often the cause of ankle injuries.

Tips: how to properly develop endurance

We each have our own ideals, principles and goals in sports, some want to become strong, some want to be fast , and some do both. Of course, if you want, you can reach a certain training level when you will show for a long time strength, while at the same time possessing the qualities of a runner, but this level will be objectively low among professional athletes.

Therefore, it is necessary, first of all, to set priorities , and decide in which direction you will work, in strength or speed mode, of course you can combine everything, but this will be general physical training , and nothing more, otherwise, you will simply overtrain , and do not achieve the desired result, either in strength or speed endurance.

Cardiovascular training

1. The basic principle of developing endurance is based on personal qualities, such as determination, perseverance, perseverance, because not everyone can endure muscle pain and general fatigue of the body for quite a long time, and this is the key to success, to achieving high endurance and fitness athlete
2. If you are a beginner and want to become a little more resilient than you currently are, then you just need to spend more time running, swimming, and other aerobic activities. An important point is the gradual , smooth increase in load.
3. Don’t try, pull as hard as you can, don’t stop doing the exercise, don’t skip classes, and then over time the body will readjust and adapt more and more to heavy loads, and as a result, your endurance will increase.
4. All training programs in the gym, cross-country races at stadiums in order to increase endurance, swims in the pool, all kinds of jogging, jumping, climbing, can lead to zero results, and even worse, loss of your former physical shape, if you do not fully restore the body’s strength. stress in your life , with this approach to the training process there will be no increase in endurance, this is a rule that always works for a person, in absolutely any sport (that is why, for example, Ultimate fighting athletes often go to the mountains , where there is clean air, silence, lack of stress, good nutrition, so the athlete concentrates entirely on the training process)
5. It is very important to monitor your heart rate, which should not exceed about 85% of the maximum possible (it is usually determined by simple calculations - your age is subtracted from 220 ). As a rule, endurance training in the range of 20-25 blows in 10 seconds has a healing effect on the body. Frequent training at maximum heart rate has a detrimental effect on the heart, acidifying it with lactic acid, resulting in myocardial dystrophy , destruction and death of muscle cells, which is why professional sports, which imply stress at the limit of the body’s capabilities, has nothing to do with health .

Sports supplements, adequate sleep, healthy nutrition , properly designed training to increase the functional abilities of the body, these are the factors that affect the recovery of an athlete. If even one factor is missing, the training goes down the drain, so never neglect them.

Correctly increasing your endurance means increasing your health and reducing the load on your heart . Therefore, if you are not a professional athlete whose performance is off the charts, don’t sit idly by, start taking action , sign up for a sports section, or start training at home.

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The Best Athletics Workouts You Can Do in Your Apartment

Here is a list of the most popular classes from professional trainers aimed at increasing anaerobic endurance:

• “Burn Fat, Speed ​​Up Metabolism” by Jillian Michaels;
• "Insanity" by Shaun T;
• "How to Achieve Perfection" by Cindy Crawford.

These workouts will help increase your overall endurance. They are not used to build muscle mass; these are specifically classes for beginner athletes. If a beginner is interested in the question of how to develop breathing and endurance in boxing, kickboxing, karate, then you should also turn your attention to similar training for track and field athletes. They are ideal for both men and women in the absence of contraindications from the musculoskeletal system and other chronic diseases.

In any sport, anaerobic endurance is important; without it, the athlete will simply break out in sweat and go to rest on the bench after ten minutes of active movements.

How to train endurance?

Professional athletes use two methods to develop this quality, which we will now discuss.

1. "Ragged rhythm."
   It is difficult to say now who exactly invented this technique. However, we know for sure that it was popularized by the famous Canadian marathon runner Craig Beasley. The Ragged Rhythm system involves running at maximum speed for 30 seconds, after which you need to switch to a calm walk lasting five seconds. During one lesson, this cycle must be repeated 8 times. According to Craig, with training three times a week, after a month you will notice how your endurance has improved.
2. Interval running.
   Many athletes believe that interval running is the best way to improve endurance. Scientific research has proven the high efficiency of the system. We also note that interval running also promotes the activation of lipolysis processes. The technique is quite simple, you must alternate fast running with slow running at certain distances. You've probably already noticed that both endurance training systems we've discussed now have a lot in common.

It's time to sum up today's conversation.
For all people who want to know how to train their breathing at home, we recommend running first. In addition, it is very useful to supplement such training with breathing exercises, performing them in your free time. Probably someone decided that running is a simple sport and intends to take it up in the coming days. However, not everything is so simple and there are some nuances that you should be aware of. If a person has a large body weight, then he should prefer walking to running. This is due to the fact that while running, a large load is placed on the knee joints.

First, you should get rid of excess weight by walking, and then start running. Note that regular walks also help train your breathing. Even if you are not overweight, you can start by walking. It is also very important to choose the right shoes. Today, all sportswear manufacturers produce running shoes.

You should not save on shoes, focusing solely on their cost. High-quality sneakers can protect your knee joints and will last you more than a year, unlike cheap fakes. You can also work at home with a jump rope, which is an excellent sports equipment and is perfect for solving the task at hand.

For more information on how to train breathing at home, watch the video below:

How to develop breathing and endurance in the gym?

The gym is very important for increasing endurance, speed, and strength. Intermediate athletes simply need to purchase a membership: they can run miles on the treadmill, warm up on the elliptical, go to the pool and build muscle with dumbbells and barbells. Entry-level athletes can train at home for a while.

The gym has only one drawback: when there are a huge number of visitors, the air conditioners often do not cope with their task and there is stale air in the room, which can have an extremely negative impact on the condition of the athlete’s lungs. It is worth choosing a hall where there are fewer visitors and the air conditioning system is well adjusted. Through air with high humidity, you can become infected with many diseases, so you should take the issue of choosing a gym seriously.

How to develop endurance in running?

Running is an affordable and effective way to increase endurance.

To achieve noticeable results, you must adhere to certain rules:

• at the beginning, you should adhere to the regime - no more than 1 km 2-3 r. in Week;
• regular jogging with a gradual increase in intensity and duration;
• The best type is jogging or interval running.

Experts recommend breathing through your nose rhythmically, without interruption. If it’s hard, then you can use your nose and mouth at the same time. Inhale deeply, try to inhale with your abdominal muscles. When exhaling, try to completely empty your lungs of air.

Useful exercises to help increase lung capacity

If everything is really bad with your breathing, then before training you should perform the following complex every day for a month:

• diaphragmatic breathing with the stomach for four to six minutes (when inhaling, stick out the stomach as much as possible and draw as much air into the lungs as possible; when exhaling, draw the stomach in);
• chest breathing for five to ten minutes (the stomach is motionless, the inhalation is as deep as possible and the chest protrudes in parallel, and when exhaling it retracts);
• breathing at a fast pace, inhale on a count of two, exhale on a count of one (perform until dizzy);
• relaxed, as slow and deep breathing as possible.

If you have problems with the lungs and alveoli, it is better to do this breathing complex for a month before training. How to develop breathing capacity and endurance for asthmatics? In the presence of such a serious illness, even breathing exercises should be performed only with the approval of the attending physician. But don’t despair, because even if you have asthma, you can become an athlete - the main thing here is not to rush and increase the load very gradually.

Endurance exercises

The development of boxing strength endurance is characterized by the athlete’s performance under conditions of increased physical and psycho-emotional stress and the ability to resist fatigue. Also, the development of strength endurance is the achievement by a boxer of specified goals under conditions of a gradual increase in force pressure in a compressed period of time, compared to conventional training. Such training is carried out with a certain frequency so that the athlete’s body has the opportunity to fully restore strength, and under the supervision of a competent specialist.

The development of strength endurance involves the use of various weights (cuffs, belts, dumbbells, barbells, etc.), this allows you to increase the usual physical expenditure of the boxer in this exercise. The training continues until the boxer gets tired, then he is given 2 - 3 minutes of rest, during which it is necessary to monitor the pulse; when its value is 100 - 120 beats per minute, it is necessary to resume work again.

How to develop breathing and endurance

• working with a partner in freestyle or conditional combat
• practicing strong precision strikes and boxing movements on a bag or bag
• running with changing distance and running speed; with weights
• press, pull-ups and leg raises
• push-ups from the floor, push-ups with clapping, push-ups with transitions from left to right and back, push-ups on one hand
• jerks, clean and jerks, swings with weights and barbells
• running up the steps, jumping on your toes as high as possible; with weights
• alternate change of loads, their frequency and strength

Endurance training on the bag

Exercises to develop boxer speed and endurance

Special exercises performed in difficult conditions with various weights, or, as they are also called, “brakes,” have become widespread. Here the athlete is simply forced to significantly increase the efforts made, while at the same time not deviating from the conditions of the combat exercise.

This also entails a positive psychological effect: when going to competitions after difficult training conditions, the athlete works in a lighter mode compared to training and achieves maximum results.

The main condition in training strength endurance is the maximum volume of loads at a higher resistance than in competition conditions.

Analysis of means for developing anaerobic strength endurance over long distances shows that cross-country running, swimming, rowing (i.e., everything that is usually used to develop aerobic endurance) is NOT suitable for increasing special strength endurance in boxing! The reason is low compared to the combat load.

Apparently, running, like other physical exercises, simply does not have much effect on the boxer’s nervous system, while even a not very intense fight in the ring puts a lot of stress on it. Freestyle combat is the best means for developing special strength endurance? Perhaps, if fights are carried out in complicated conditions with strong blows at least three times a week, 3-4 rounds per session, which, as is known, is not practiced in the interests of the health of athletes.

So how, and by what means, can one simulate a load that meets the requirements of a fight in the ring?

We tried to develop strength endurance on the bag.

The boxers were given the task to deliver a series of 5-7 very strong blows with pauses of 5-6 seconds throughout the round. The boxer should try to prepare himself for a fight with a real opponent and, during the 5-second pause between series of blows, perform movements defending himself from imaginary blows.

This is what gives the most noticeable effect in developing anaerobic strength endurance!

The work should be continued until the boxer becomes tired.

As soon as his movements become technically incorrect, take a 1-2 minute break and then continue the exercise.

Loads when working on apparatus are increased gradually, based on the individual characteristics of the athlete: age, level of preparedness, etc.

The work time on the apparatus and the rest time in these experiments were regulated based on pulsometry data. The next exercises on the apparatus began only after the heart rate was restored to 100 beats per minute.

As a rule, classes to develop special strength endurance are held no more than 3 times a week. It is not recommended to conduct more intensive classes - nevertheless, they place very high demands not only on the athlete’s body, but also on his nervous system.

Auxiliary means of developing special strength endurance are usually working with medicine balls, hitting a tire with a hammer, push-ups, jumping with weights, pulling up on a bar, etc.

Typically, all of these exercises use circuit training. After a general developmental warm-up, the boxers take their place at the “stations” arranged in advance in a circle. At the coach’s signal, athletes begin to perform exercises at a given pace. Rest is the transition from one projectile to another. The coach only gives commands to start work and to finish it. This continues for 30-40 minutes. No explanations during work, no pauses - everything is explained before the start of classes.

The basis of circuit training for strength endurance is the maximum number of repetitions. You can increase the load of exercisers by reducing the time it takes to complete a circle or increasing the number of repetitions of each exercise.

As already noted, physical exercises to develop strength endurance place a very large load on the athlete’s body and nervous system. Therefore, each subsequent lesson should be carried out only if the athlete’s strength is fully restored, so that residual doses of fatigue do not layer on top of each other.

Boxing Endurance Exercises - Anaerobic Strength Endurance Training

Special boxing exercises of a predominantly anaerobic nature include the following:

• work in pairs at a variable pace to improve technical and tactical skills (STTM) lasting 10-12 rounds
• work on heavy boxing equipment (bags, wall pillow), performed at an average pace, lasting 10-12 rounds
• work on light boxing equipment (bulk, liquid, pneumatic bags, point balls), performed at an average pace, lasting 3-6 rounds
• work on “paws” according to STTM

The authors of the study identified training exercises that cause anaerobic shifts, similar in depth to competitive ones. Such exercises turned out to be work on a boxing wall and a boxing bag, which is fixed by one of the partners in a vertical position. In this case, the following operating mode should be maintained:

• pace of execution - maximum
• operating time - 1 min
• intervals between repetitions - 1 minute or 30 s
• number of repetitions in a series - 3
• number of episodes - 3-5
• interval between series - 10-15 minutes

The criterion for special endurance is the time required to maintain the critical power level of the load being performed. The capabilities of the energy supply system and its effective use when performing motor activity, which constitutes the main content of the training and competitive work of athletes, become crucial for achieving high levels of endurance.

In connection with the above, when developing special endurance, the following should be taken into account:

• a variety of means and methods for improving technical and tactical actions and developing special endurance
• close relationship between the processes of technical and tactical improvement and the development of special endurance
• modeling in conditions of training activity the entire spectrum of states and reactions of functional systems characteristic of competitive activity
• variability of environmental conditions both during the development of special endurance and in the process of technical and tactical improvement

Let's summarize some results:

— special strength endurance should be developed only after mastering the basics of boxing technique; — a lesson on developing special strength endurance should be carried out only after classes on developing speed and agility; — it is necessary to observe the principle of gradually increasing loads, conducting classes only during the period of immediate preparation for competitions.

To achieve significant success, an athlete needs to develop not only physical qualities, but also willpower, stamina, and focus on results. Improving physical endurance is a long and painstaking process that requires significant energy expenditure and internal effort, which subsequently provides the fighter with a decent result!

The importance of proper equipment for developing endurance

Beginner athletes often forget about the importance of equipment. What should you use to avoid damaging your ankle and spine when doing athletics? Here is a sample list:

• running shoes with high-quality cushioning;
• compression tights to prevent the development of varicose veins;
• when exercising in autumn and winter - special sports thermal underwear;
• when exercising on the horizontal bar, use special gloves to prevent the appearance of calluses.

It is important that workout clothes should be chosen from natural materials to prevent heat rash and hives.