Exercises to increase physical resistance are those that put our cardiovascular capacities to the test and allow us to withstand the effort for longer.
To have better cardiovascular resistance, it is necessary to carry out a series of activities or efforts over a certain period of time.
The truth is that there are exercises to increase physical resistance, mostly cardio, that allow us to improve in this aspect. And we must add them to our weekly routine to achieve results in less time.
It is worth noting that these routines are described in a general way and it is always recommended to consult a specialist in physical training and a family doctor who enables the practice of this type of exercise, since not all of them have the same basic abilities.
What is physical resistance
Before talking about exercises to increase physical resistance, it is essential to know what we mean by this.
Basically, resistance is a physical capacity that allows us to carry out different activities or make certain efforts in a greater amount of time. Some say that physical resistance is the body's ability to withstand a certain pressure in a given time.
For example, those who have greater physical capacity or endurance can ride a bike or run without getting tired for longer than those who do not.
Most sports require physical endurance, but some of them require this ability for a longer time, as is the case with the marathon, while other disciplines require it in a short and more explosive period, such as the 100 meters of athletics.
There are two types of physical endurance such as aerobic and anaerobic. The first is the ability of the metabolism to withstand fatigue or exhaustion and is obtained when the muscle cells go into combustion. This resistance is what allows sustained physical efforts -as we said before, the marathon-.
In the case of anaerobic resistance, it is the one that develops during intense physical effort. The supply of oxygen to the muscle tissue is not sufficient to cover the energy demand. So, it is the one that appears in exercises of short duration and long intensity, which do not require as much oxygen availability.
What are the best exercises to increase physical endurance?
Cardiovascular physical resistance can be obtained through different exercises. It all depends on the objective we have, that is, if we want to achieve aerobic or anaerobic resistance.
When we train the heart and lungs, our cardiovascular capacity increases. And as a consequence, we can exercise for a longer time without getting tired. Some of the exercises to have greater physical resistance are:
1. Ride a Cycle
It can be on the street or in the gym with a stationary bike or even an elliptical. The important thing is to alternate the intensity of the pedaling. In addition to increasing physical resistance, it allows us to burn fat. High-intensity intervals are given for just a few seconds to get your heart rate as high as possible. And then we return to a moderate pace.
In total, you must complete between 20 and 30 minutes of exercise, complying with the following scheme as 5 minutes of moderate rhythm, 1 minute and a half or 2 minutes of maximum intensity, 4 minutes of moderate rhythm and 1 minute of maximum intensity.
This scheme must be repeated until the routine is completed. Remember that to finish we have to do 5 minutes at a slow pace to lower the cardiac revolutions and the breathing returns to normal.
2. Walk fast
Jogging or trekking are good ways to increase physical endurance. And best of all, it doesn't require any additional plugins. Although we will not burn as many calories as with other activities, it serves to keep us active and improve our health in general. The idea is to walk at least 30 minutes a day at a higher pace than walking.
3. Burpees
This is one of the best exercises to increase physical resistance because it works the whole body. It can also be done anywhere like at home, in the gym, in a park and your heart rate will increase dramatically.
Try to do 10 repetitions each day. There are challenges to doing a lot of burpees, but that amount is fine to begin with. How is this exercise done? You start standing, with your legs together. Bend your knees and lower your trunk, rest your palms on the ground and stretch your legs. Do a push-up, then bring your knees to your chest. With that clean and jerk, jump up to the starting position.
Other exercises to increase physical resistance that you can add to your routine are running, jumping rope, swimming, jumping squats, climbing stairs and team sports such as basketball, soccer, handball, etc.
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