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To develop endurance, you need the following

1. Cardio training: running, swimming, cycling, walking and dancing.

2. Strength exercises: lifts, squats, push-ups, pull-ups and leg presses.

3. Interval training: alternating short periods of high intensity with periods of rest.

4. Respiratory system training: deep breathing exercises, yoga posture and cardio training.

5. Proper nutrition: the use of proteins, carbohydrates and fats in the right ratio for the development of endurance.

The training program might look something like this:

Monday:

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

Tuesday:

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

Wednesday: Rest

Thursday:

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

Friday:

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

Saturday:

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

Sunday: Rest

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.

Instagram:
https://www.instagram.com/trainer.ik/
Facebook Group:
https://www.facebook.com/groups/977391219712365
GooglePlay:
https://play.google.com/store/apps/details?id=com.extremeworkouts.online
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Web:
https://100extremeworkouts.com/

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By |2023-03-04T14:08:59+00:00March 4, 2023|POST|0 Comments
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5 Dietary Recipes

5 Dietary Recipes

1. MUFFINS WITH COTTAGE CHEESE AND BERRIES
Ingredients:
– 100 g cottage cheese
– 1 egg
– 30 g honey
– 30 g oatmeal
– 1/2 tsp baking powder
– 50 g of berries (raspberries, strawberries, blueberries)
Cooking:
1. Preheat the oven to 180 degrees.
2. Mix cottage cheese, egg and honey in a bowl.
3. Add oatmeal and baking powder, mix thoroughly.
4. Add berries and mix again.
5. Divide batter into muffin tins filled with paper cups.
6. Bake in the oven for 20-25 minutes until done.
7. BJU per 100 g: Proteins – 8 g, Fats – 2 g, Carbohydrates – 16 g, Calories – 105 kcal.
2. CHOCOLATE BANANA BREAD
Ingredients:
– 2 bananas
– 2 eggs
– 30 g cocoa powder
– 60 g oatmeal
– 1 tsp baking powder
Cooking:
1. Preheat the oven to 180 degrees.
2. Mash the bananas in a bowl.
3. Add eggs and mix well.
4. Add cocoa powder, oatmeal and baking powder, mix again.
5. Pour the dough into a bread pan, oiled or covered with parchment.
6. Bake in the oven for 30-35 minutes until done.
7. BJU per 100 g: Proteins – 6 g, Fats – 3 g, Carbohydrates – 19 g, Calories – 123 kcal.
3. WALNUT CAKE WITH COTTAGE CHEESE
Ingredients:
– 100 g cottage cheese
– 2 eggs
– 30 g honey
– 50 g ground nuts
– 30 g oatmeal
– 1 tsp baking powder
Cooking:
1. Preheat the oven to 180 degrees.
2. Mix cottage cheese, eggs and honey in a bowl.
3. Add ground nuts and oatmeal, mix again.
4. Add baking powder and mix well.
5. Pour the batter into a cake pan greased or lined with parchment paper.
6. Bake in the oven for 25-30 minutes until done.
7. BJU per 100 g: Proteins – 7 g, Fats – 8 g, Carbohydrates – 17 g, Calories – 173 kcal.
4. FRUIT CURD CAKE
Ingredients:
– 100 g cottage cheese
– 2 eggs
– 30 g honey
– 50 g oatmeal
– 50 g of berries (raspberries, strawberries, blueberries)
– 1 apple
Cooking:
1. Preheat the oven to 180 degrees.
2. Mix cottage cheese, eggs and honey in a bowl.
3. Add oatmeal and stir.
4. Cut the apple into thin slices.
5. Put the dough into a pie dish covered with parchment.
6. Spread the berries and apple slices on top of the dough.
7. Bake in the oven for 25-30 minutes until done.
8. BJU per 100 g: Proteins – 7 g, Fats – 3 g, Carbohydrates – 16 g, Calories – 116 kcal.
5. OATMEAL NUT COOKIES
Ingredients:
– 60 g oatmeal
– 50 g ground nuts
– 1 egg
– 30 g honey
Cooking:
1. Preheat the oven to 180 degrees.
2. Mix oatmeal and nuts in a bowl.
3. Add egg and honey, mix thoroughly.
4. Form cookies by spooning the dough onto a parchment-lined baking sheet.
5. Bake in the oven for 10-15 minutes until done.
6. BJU per 100 g: Proteins – 4 g, Fats – 8 g, Carbohydrates – 16 g, Calories – 160 kcal.
Instagram:
https://www.instagram.com/trainer.ik/
Facebook Group:
https://www.facebook.com/groups/977391219712365
GooglePlay:
https://play.google.com/store/apps/details…
Telegram:
https://t.me/EXTREMEWORKOUTS_GROUP
Web:
https://100extremeworkouts.com/
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By |2023-03-04T13:22:10+00:00March 4, 2023|POST|0 Comments
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Sports motivation

Sports Motivation

is what allows us to pull ourselves together every day, go to the gym or go for a run, train and set new goals for ourselves. Many start out exercising full of enthusiasm, but over time their motivation drops, they lose interest and give up. But this does not mean at all that you need to stop playing sports, on the contrary, you need to strengthen your motivation!
It is important to understand that not everything works out the first time. If you’ve started exercising and aren’t seeing results, don’t despair. Everything comes with time. Set yourself realistic goals that you can achieve within a certain period of time. For example, reduce weight by 5 kilograms in a month or run 5 kilometers non-stop.
Before you start training, you need to make your daily routine and stick to it. After all, the daily routine allows you to eat in a timely manner, take a shower, relax and do what you love. You also need to eat right and in moderation. Ideally, your diet should consist of proteins, fats and carbohydrates in a 30/20/50 ratio. It’s best to work with a nutritionist to help you put together the right menu.
One of the most important aspects of sports motivation is discipline. Discipline allows you to reliably achieve your goals and not go astray. Do not blame your mistakes and failures on someone else. There is no point in blaming someone else for your failures. If something does not work out, then you need to work even harder on yourself and strive for your goal.
Do not give up! Sports motivation is a strong attribute of a successful sports person. If you believe in yourself and your strengths, then everything will work out! In order to stay motivated, it is recommended to choose sports that bring pleasure and do not cause fatigue. As a result, you will feel healthy, energetic and happy!
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By |2023-03-04T13:31:22+00:00March 3, 2023|POST|0 Comments
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