Why is good resistance important?
Cardiovascular training promises numerous benefits for your health and your body. It strengthens your cardiovascular system by, among other things, improving the heart’s oxygen consumption and lowering your heart rate. The respiratory system, muscle metabolism and the immune system also benefit from regular resistance training. So, below, we’ll introduce you to popular exercises that you can use to build and optimize your endurance.
These 3 exercises will improve your resistance
1. Jumping jacks
Jumping jacks are an efficient physical exercise that will improve your stamina and coordination and make you sweat. All you need for jumping jacks is sportswear and some space.
How jumping jacks work:
- You stand up straight. The legs are hip-width apart, the arms hang loosely by the side of the body.
- Jump while spreading your legs. At the same time, raise your arms so that your palms touch above your head.
- Then jump back to the starting position.
Mountain climbers are rightly one of the most popular fitness exercises, as the whole body is trained: the muscles of the legs, abdomen, lower back, buttocks, arms and shoulders are used. in this full body exercise and your stamina is also required. .
This is how climbers work
- You are in the push-up position on your mat. Your hands are under your shoulders and your gaze is lowered to the ground. Make sure your body forms a straight line.
- Bounce your right leg back to center toward your elbows, then switch legs again.
- The leg that is not pulled to the elbow remains straight.
Continue reading: The 5 most effective exercises to build muscle >>
3. Jump rope
This exercise brings back childhood memories: jumping rope is not only fun, it’s also one of the best exercises to build and improve endurance. You can also train your jumping power and coordination by jumping rope. Another plus point: Depending on intensity and speed, jumping rope burns as many calories in 10 minutes as running.
How to jump rope correctly:
- Before you start ski jumping, you need to make sure the rope is the right length. To do this, stand in the middle of your rope. If the ends reach your armpits, the length is optimal.
- Find a floor that vibrates with you, wooden or interior floors are ideal. Hard surfaces such as asphalt are not recommended as they are not considered easy on joints.
- Take the rope in your hands and place it behind your heels.
- Now pull the rope from behind over your head to the front and jump over it.
Advice: Beginners should slowly get used to the load at first. For this reason, interval training is particularly suitable at the beginning. After 30 seconds of jumping, pause for 30 seconds. Over time, you can increase the intensity, duration, and speed.