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Starting an exercise routine and realizing that we are having a hard time keeping up for several consecutive minutes can be demotivating to say the least. However, there is no reason to break down, because fortunately it is possible to improve our resistance and increase it, making our workouts much more effective over time thanks, in part, to methods such as pressotherapy.
This will allow us to achieve important goals like running for a certain time without getting tired, swimming more pools than we thought or doing that entire aerobic class. Keep reading, because in this article we reveal the ideal exercises to improve resistance .
What is resistance
When we talk about physical resistance, we refer to the ability to carry out a specific activity or effort for as long as possible, that is, resisting the effort to the maximum without compromising physical performance.
When exercises are carried out to improve resistance, what is sought is to raise our heart rate and, over time and with adequate training, to maintain that high frequency for longer, this will help us not only to improve resistance but also to burn more sugars, fat and calories during training. There are two basic types of resistance in the fitness world:
Aerobic resistance: allows us to make a light or moderate effort for an extensive amount of time. This is the type of resistance used when running, doing a spinning class, or swimming.
Anaerobic endurance: refers to a person’s ability to perform a high-intensity effort in a short period of time. This type of resistance is applied in weight lifting, for example.
Incorporating cardiovascular activity into our routine is one of the best ways to improve resistance, however it is essential to bear in mind that people with heart problems or significant chronic diseases, such as diabetes, should always consult their doctor before starting a workout. exercise plan.
On the other hand, if what you want is to improve resistance for more sporting purposes, in addition to working hard, you can try specialized machines , which will help you recover so that the next day you not only don’t feel tired, but you’re like new to keep exercising.
Cycling or elliptical at high intensity intervals
One of the best options when choosing exercises to improve resistance and, incidentally, burn fat, is to opt for high intensity intervals in which we will take our body to the maximum for a few seconds in order to increase the heart rate to the maximum. max, then return to a moderate pace and continue training.
These types of exercises should be carried out for more than 10 minutes, being ideal to do them between 20 minutes and half an hour. The stationary bike or elliptical are excellent machines to practice high intensity intervals, but you can also use other alternatives such as the treadmill or rowing machine. The key to training this way is:
Start at a moderate pace for 5 minutes.
Increase the intensity to maximum, as much as you are capable of giving, and hold that pace for 1 and a half to 2 minutes. Return again at a moderate pace for 4 minutes and continue alternating both intensities until completing the total time stipulated. At first you can start with 20-minute workouts in which the intense rhythm lasts 1 minute, as you get more resistance, increase the times.
It is good to make it clear that the moderate pace is not, under any circumstances, going with all the calm in the world. The idea is to exercise, not take a walk, so the harder you try, the better the results will be.
Running long distances at a moderate pace
Do you run out of air while running? Do you feel like you can’t even spend 5 minutes doing it? Clearly physical resistance is the aspect that most influences this condition along with proper breathing.
But getting a good stamina when running is not something that comes from one day to the next, but rather we must work on it, which is why one of the most suitable exercises to improve stamina if you want to join the world of running is to run long distances at a moderate pace.
Sprints are not for you right now, start by setting a goal, for example 3 kilometers, and go at a good cadence that allows you to make a physical effort without exhausting yourself right away. Week by week, as your physical response improves, add more kilometers to your journeys. You will see how in a short time you get a great evolution.
Jump the rope
It sounds easier than it really is, and although as children we could spend entire afternoons doing it, jumping rope requires significant physical effort , good coordination, proper breathing and strong joints that can withstand the impact.
At first you won’t be able to spend much time jumping, but as you incorporate this activity into your exercise routine you will be able to spend more minutes doing it, burning calories to the maximum and boosting your aerobic resistance. And if that still doesn’t seem enough, in our article on What are the benefits of jumping rope we reveal the advantages of this practice.
Climbing stairs
Friend Rocky Balboa became one of the greats at the point of training in which climbing the stairs was part of the routine. Like jumping rope, this activity forces us to breathe properly and have the physical resistance to be able to do it without reaching the top with our tongue hanging out.
The idea is to run up the stairs at the speed your stamina allows , timing the time it takes you to get to the top. As you practice you should be able to do it faster and, once you perfect the technique, you can even use weights to increase the physical work. This practice is only suitable for people with healthy knees and impact-bearing joints.
