{"id":5320,"date":"2023-03-04T14:07:56","date_gmt":"2023-03-04T14:07:56","guid":{"rendered":"https:\/\/100extremeworkouts.com\/?p=5320"},"modified":"2023-03-04T14:08:59","modified_gmt":"2023-03-04T14:08:59","slug":"to-develop-endurance-you-need-the-following","status":"publish","type":"post","link":"https:\/\/100extremeworkouts.com\/index.php\/2023\/03\/04\/to-develop-endurance-you-need-the-following\/","title":{"rendered":"To develop endurance, you need the following"},"content":{"rendered":"

1. Cardio training: running, swimming, cycling, walking and dancing.<\/span><\/h3>\n

2. Strength exercises: lifts, squats, push-ups, pull-ups and leg presses.<\/span><\/h3>\n

3. Interval training: alternating short periods of high intensity with periods of rest.<\/span><\/h3>\n

4. Respiratory system training: deep breathing exercises, yoga posture and cardio training.<\/span><\/h3>\n

5. Proper nutrition: the use of proteins, carbohydrates and fats in the right ratio for the development of endurance.<\/span><\/h3>\n

The training program might look something like this:<\/p>\n

Monday:<\/p>\n

– Cardio (running or cycling) – 30 minutes
\n– Strength exercises (lifts, squats, push-ups) – 3 series of 10 repetitions of each exercise.
\n– Interval training (500 meters at a high pace, study) – 10 reps<\/p>\n

Tuesday:<\/p>\n

– Cardio (swimming) – 30 minutes
\n– Strength exercises (pull-ups, leg press) – 3 series of 10 repetitions of each exercise.
\n– Interval training (alternating running with jumping rope) – 10 repetitions<\/p>\n

Wednesday: Rest<\/p>\n

Thursday:<\/p>\n

– Cardio (running) – 45 minutes
\n– Strength exercises (lifts, squats, push-ups) – 3 series of 10 repetitions of each exercise.
\n– Interval training (alternating running with high jumps) – 10 repetitions<\/p>\n

Friday:<\/p>\n

– Cardio (cycling) – 30 minutes
\n– Strength exercises (pull-ups, leg press) – 3 series of 10 repetitions of each exercise.
\n– Interval training (alternating running with lifting in place) – 10 repetitions<\/p>\n

Saturday:<\/p>\n

– Cardio (dancing or brisk walking) – 30 minutes
\n– Strength exercises (lifts, squats, push-ups) – 3 series of 10 repetitions of each exercise.
\n– Interval training (alternating running with jumping rope) – 10 reps<\/p>\n

Sunday: Rest<\/p>\n

This program promotes endurance through a combination of cardio, strength and interval training. It will also help improve the condition of the respiratory system and promote nutritional control. Tailor your training program to suit your individual needs and abilities.<\/p>\n

Instagram:
\nhttps:\/\/www.instagram.com\/trainer.ik\/<\/a>
\nFacebook Group:
\nhttps:\/\/www.facebook.com\/groups\/977391219712365<\/a>
\nGooglePlay:
\nhttps:\/\/play.google.com\/store\/apps\/details?id=com.extremeworkouts.online<\/a>
\nTelegram:
\nhttps:\/\/t.me\/EXTREMEWORKOUTS_NEWS<\/a>
\nWeb:
\nhttps:\/\/100extremeworkouts.com\/<\/a><\/p>\n

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1. Cardio training: running, swimming, cycling, walking and dancing. 2. […]<\/p>\n","protected":false},"author":1,"featured_media":4573,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-5320","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-post"],"post_mailing_queue_ids":[],"_links":{"self":[{"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/posts\/5320","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/comments?post=5320"}],"version-history":[{"count":2,"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/posts\/5320\/revisions"}],"predecessor-version":[{"id":5322,"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/posts\/5320\/revisions\/5322"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/media\/4573"}],"wp:attachment":[{"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/media?parent=5320"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/categories?post=5320"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/100extremeworkouts.com\/index.php\/wp-json\/wp\/v2\/tags?post=5320"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}