11 Best Endurance Exercises

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11 Best Endurance Exercises
11 Best Endurance Exercises

Video: 11 Best Endurance Exercises

Video: 11 Best Endurance Exercises
Video: 11 Best Standing Exercises (No Jumping) To Lose Weight At Home 2023, April
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  • General endurance exercises
  • Strength endurance exercises
  • Trainer Tips

Types of endurance exercise

There are two types of endurance: general (cardiovascular) and strength (muscle). In both cases, moderate intensity is meant, not wear and tear. But it also rises over time with regular training. Muscle endurance is the ability of a muscle to apply force consistently and repeatedly over a period of time. It plays a large role in almost all sports activities and influences overall well-being.

Endurance depends not only on strength, but also on the body's ability to exchange gas, which is influenced by the volume of the lungs and the health of the circulatory system. If you play sports, you know that the body adapts to a gradual increase in stress. Exercises and complexes that were difficult at first, after a while are much easier to perform, so over time they can be complicated.

Various types of loads are used to improve endurance:

  • aerobic, strengthening the heart and blood vessels;
  • high-speed with increasing intensity;
  • circular, that is, multiple repetitions of the same complex during one workout;
  • strength in static to strengthen muscles.

To achieve comprehensive results, various types of loads should be combined and alternated. Endurance training, in addition to helping you set personal records, can speed up your metabolism and reduce your risk of heart disease. They form the basis of rehabilitation programs for patients with cardiovascular diseases and have a positive effect on the vegetative balance [1], [2].

Endurance training is good for your health, but it can be harmful if the intensity is uncontrolled and the workload is too high for your body. Therefore, before starting the exercises, you need to consult with your doctor and trainer, who will select the optimal complex individually.

6 best general endurance exercises

Overall endurance can be improved by running, swimming, cycling, boxing, aerobics, and even dancing. The exercises listed below are suitable for home workouts - in combination or individually.

Running and jumping in place

A block of two exercises that must be performed in turn, each for 30 seconds. First, you run in place, raising your knees as high as possible. Then lift your legs back and up, as if trying to touch your buttocks.

Running / jumping


Stand with your feet together, arms at your sides along your body. Jump up, place your feet shoulder-width apart and raise your arms above your head. Return to starting position and continue driving. At the initial stage of training, you can perform the exercise not in a jump, but stepping to the sides.

Jumping jack

Side jumping

From a standing position, jump from side to side with both feet at the same time. You can make the task more difficult by placing an object next to you to jump over, such as a ball or a stack of books. For the initial stage, it is enough to jump from one leg to the other, pulling it up.

Jumping right and left

Semi-squat steps

Bend your knees, keeping your back straight. Step your right foot as far as possible and shift your weight with your left foot forward. Then repeat on the left leg. You can change sides while jumping. The movement should be smooth, but not slow. To complicate the exercise, just sit down to the level available to you.

Steps to the sides

Squat Jumping

Feet shoulder width apart. Perform a squat, and then bring your legs together in a jump, being in a standing position. With the next jump, return to the spread squat.

Jump squat


From a standing position, jump up and raise your arms. When your feet touch the floor, lower your hands to the floor under your shoulders. Take a jump or step with your legs alternately back to be in the plank position. Jump or take a step back to the previous stage, pulling your legs up to your arms. From this position, jump up and repeat the whole complex from the beginning.

Burpee technique

The 5 best strength endurance exercises

Improving muscle endurance means repeating the same strength exercise for as long as you have the strength to do it. Below are examples of suitable exercises that do not require equipment and can be done at home.


Lying on your stomach, lift your forearms, contracting the muscles in your shoulders, core, and lower back. Lift your hips off the floor using your toes. You need to stay in this static position as long as possible. You can start at intervals of 30-45 seconds, then take a break for 10 seconds and return to the exercise. If your hands start to shake, this is a sign that you are gradually pushing beyond your limits.

Forearm plank
Forearm plank

Forearm plank © Li Sun / Pexels

Squats with arms extended

Stand straight, feet shoulder-width apart, toes first, arms outstretched in front of you. Bend your knees and, keeping your lower back straight, move your pelvis back and down. It is important that the knees do not move forward over the toes. The legs should form a 90 degree angle when you are squatting. Return to an upright position by contracting your glutes. Do five sets of 25 reps.



Stand straight with feet shoulder-width apart. Take a wide step forward, lower the body so that the knee of the back leg touches the floor. Return to an upright position and repeat on the other leg. While doing the exercise, suck in your stomach and keep your back straight.

Exercise "lunges"
Exercise "lunges"

Exercise "lunges" © Karolina Grabowska / Pexels

Push ups

Lie on your stomach, push off the ground and assume a plank position. The body rests on straight arms and toes. Go down, bending your elbows to a level accessible to you (ideally, touching the floor with your chest). Push-ups can be started from the knees. The change in the angle of flexion of the arms determines which muscles will be used more - biceps or triceps.


Push-ups from the floor © Maksim Goncharenok / Pexels


The classic twist is a typical abdominal exercise. Lie on your back with your knees bent; feet are pressed to the floor. Place your hands under your neck, spreading your elbows to the sides. Lift your upper body, using your abdominal muscles rather than your back. It is important that the movement is smooth. The chin should go forward and up, not towards the hips.

Twisting on the rectus abdominis muscles
Twisting on the rectus abdominis muscles

Expert Comments


Egor Glazatov, training program supervisor, master trainer of the World Class gym, Zemlyanoy shaft

From a bioenergy point of view, there are four pulse zones. The maximum heart rate is individual and is calculated using the formula: 220 - (age) = beats per minute.

  • 1 zone - 50-60% of the maximum heart rate (heart rate).
  • Zone 2 - 60–70% of the maximum heart rate.
  • Zone 3 - 70–80% of the maximum heart rate.
  • 4 zone - 80–90% of the maximum heart rate.

These values may differ from person to person.

When a person works in the second zone (on average 110–120 bpm), the mitochondria are saturated with oxygen. It is training at an average heart rate that develops general endurance. These include running and exercise at home. Long-term training at an average heart rate is the surest way to develop endurance, according to this principle, triathletes train.

Many people make the mistake of exercising in the third heart rate zone (130–140 bpm). The production of cortisol occurs, the blood is not saturated with oxygen, the athlete is working on his physical condition. This does not improve athletic performance. In the fourth pulse zone (from 140 beats / min.), He trains almost in a pre-infarction state, here we are not talking about the development of endurance, but about the limits.

It doesn't matter what kind of physical activity you choose to develop general endurance, the main thing is to be in the second heart rate zone during training. It should be long-term smooth work, it develops lung capacity. Gradually the muscles "clog" and the body adapts to the stress.

Strength endurance affects the connection of stabilizer muscles and large muscle groups. It is impractical to engage in some new kind of sport every time, but progression is needed: different planes, amplitude, weight. The body changes to overcome the load with the least effort the next time. You can even schedule workout microcycles so that each next one is a little more difficult than the last.

As for strength endurance, it is developed through muscle contraction. This is when a person pulled himself up 15 times on the horizontal bar, in the second approach - 7, and in the third only 3. That is, there is strength in the muscles, but it is not adapted to long work. Strength endurance develops with practice: the more regular the load, the stronger the muscles. If an athlete did not train for a long time, and then began abruptly, especially at a high heart rate, the muscles are oxidized, cortisol increases the pain threshold. A person may not feel the damage to the body, including shock loads on the joints. And then injuries appear. When the muscles are in good shape, they take on some of the load, which, in the absence of training, goes to the joints, the spine (hence hernia, back pain).

In a way, training is a fight with your own brain, which is trying to save energy, protect the body from pain. Strength endurance is a quality that develops with regular exercise. It makes no sense for the body to maintain endurance at a constant level if it is not used for its intended purpose. Skills appear, but muscles in the absence of training do not have the speed that gives the effectiveness of movements.

Rollback, that is, loss of form, occurs if you do not train. You can take breaks of several days (up to a week), because the body recovers during the rest. Even the process of fat burning and tissue regeneration does not occur when you are running, but in the deep sleep phase. If a person exercises regularly, the muscles will require constant stress.>

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