The 16 Best Exercises To Increase Your Physical Resistance
Do you get tired every time you do minimal physical effort? Have you started playing sports and are frustrated when you see that you can’t last too long? Don’t despair, because sooner or later you will be able to increase your resistance.
But of course, to do this it is necessary to be constant and use some tricks so that our cardiovascular health improves, which in the end is what determines how quickly we get tired when we play sports.
Fortunately for you, below you can see what they are. the best exercises to increase your physical resistance, both aerobic and anaerobic What are you waiting for to meet them?
It is common for people who have just joined a gym or who have decided to start an exercise routine to quickly become demotivated when they find it difficult to keep up. But as demotivating as this may seem, there is no reason to give up since, If you are constant, sooner or later you will be able to gain a little more resistance, increasing it and lasting longer in training
When we talk about physical endurance we refer to the ability to carry out a physical activity or a specific effort for as long as possible, resisting the effort as much as possible without compromising physical performance. When we perform exercises to improve our physical resistance, what we aim to achieve is to increase our heart rate and maintain that high frequency for longer by training. This It will not only help us improve physical resistance, but also burn more carbohydrates, fat and calories during the training.
There are two main types of resistance.
1. Aerobic endurance
Aerobic resistance is what allows us to exert light or moderate effort for an extended period of time It is the type of physical resistance that we test when we perform exercises such as running, swimming or cycling.
2. Anaerobic resistance
Anaerobic resistance refers to a person’s ability to exert high intensity effort for a short period of time This type of resistance is what we use when we are doing strength exercises such as lifting weights.
Recommended exercises to improve your physical resistance
Virtually any type of physical activity helps to increase our physical resistance, although not all of them work the same. Below we will see the 16 best exercises to increase your physical resistance.
1. Walk fast
We start with the simplest exercise of all: walking fast. Speeding up your pace a little while walking or at home moving from here to there is an easy and simple way to improve our resistance. Walking fast is something that does not involve much difficulty and, although it is not a high-performance sport, It is a good way to prevent our muscles from atrophying due to a sedentary lifestyle
2. Running
Jogging, running, jogging, trotting… there are several names that have become fashionable to describe an activity as simple but so good for our health as running outdoors. In addition to improving our cardiovascular resistance, running is an activity that has the advantages of being completely free and allowing us to get to know our place of residence from a totally new perspective.
It is recommended not to start too intense, going little by little and being well prepared in the first sessions, bringing water and an energy bar with you. As we acquire the habit of running, we will increase the duration of the race and, also, the speed, increasingly demanding a little more from us.
3. Use the bicycle
The bicycle is a vehicle that has the advantages of being respectful of the environment, being easy to park and, in addition, it is a very good way to exercise while we travel to work or school.
Using the bicycle is an ideal physical resistance exercise because it activates our cardiovascular system, although it requires using it at an accelerated pace. The faster we ride the bike, the higher our heart rate will be and the more energy our muscles will demand.
4. Dance
Dance It is not only a fun activity that allows us to have a great time with other people, but a very good way to burn calories There are many types of dance, each with different levels of physical demand and among the most common we have Zumba. If we introduce 30-minute sessions of intense dancing two to four times a week we will be able to improve our physical resistance considerably.
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5. Jump rope
It may seem like a simple exercise because it is very popular among children, but the truth is that jumping rope is an activity that cannot be missing in the life of every good athlete.
The reason is that Although it may seem easy, it is actually a very demanding activity that, if done at a fast pace for about 10 or 15 minutes, can have great benefits for our body in the medium term. Of course, it is recommended to be careful since doing many jumps without watching the technique can damage our knees.
6. Strength exercises
By strength exercises we refer to any exercise in which we use our own body as weight and serve to improve our strength. Among them we find push-ups, sit-ups, planks and other similar exercises.
Most of them serve to increase anaerobic resistance, although aerobic resistance is also improved depending on the speed and intensity with which they are done The objective is to increase the number of repetitions, monitoring technique and posture to avoid possible injuries.
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7. Do squats
Squats are among the strength exercises, but we put them aside because They have the advantage that they can be done anywhere and at any time, without having to have material, space or time. We can do some squats in our work office, while we are using the elevator, watching TV or waiting at the bus stop. If we turn them into another habit in our lives, it will help us increase resistance in the long term.
8. Swim
Swimming is one of the best exercises to increase your physical endurance. Swimming burns a lot of calories, and many muscle groups are activated. It is recommended that, if you have a special pool or can swim in the sea, swim at intervals of about 100 meters alternating with short rest periods.
9. Team sports
In all team sports, physical resistance is improved, both aerobic and anaerobic. Basketball, football, rugby… Any of them are valid to increase our cardiovascular resistance, in addition to keeping us in shape by gaining muscle mass and burning fat
10. Climb stairs
Climbing stairs may seem like a small amount of training, but if Rocky Balboa used this technique to train, it would be for a reason. Climbing stairs at a fast pace is an ideal exercise to strengthen leg muscles in addition to having the great advantage that it forces us to breathe properly while we do it.
Likewise, it should be said that you have to be careful, it is only recommended for those people who have healthy knees and joints capable of withstanding the impact.
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11. Exercise machines
One of the best ways to improve our physical condition is to use these exercise machines in high intensity intervals, taking our body to the maximum for a few seconds, increasing the heart rate and then returning to a moderate pace and continue training.
There are machines, such as the treadmill or the stationary bicycle, that are used to do exercises that we could really do outdoors but they have the advantage that you can adjust the intensity, emulate that you are going up a hill and increase the speed, in addition. to have varied training programs and circuits.
12. Training circuits
Circuit training is a very fun and, at the same time, intense way to improve our physical resistance. In them we can incorporate practically any of the exercises that we have seen before serving both to improve our aerobic and anaerobic resistance.
This type of training circuits are always among the exercises that athletes do to improve their physical condition, whatever their sporting specialty, the key being to work different muscles so as not to exhaust them.
13. Weight exercises
Weight-bearing exercises are ideal for improving anaerobic endurance. They are all those exercises that involve activating the muscles to perform considerable physical effort but for a short period of time, such as lifting weights, using the medicine ball, punching a punching bag, Russian dumbbells…
14. Stretch
Although it may seem like an unimportant activity, the truth is that it is essential to stretch both before and after practicing a sport.
The reason for this is not only that they serve to improve our resistance, but they also prevent us from getting injuries. If they are done before, they serve to prepare the muscles for the great effort they are going to make later and if the stretches are done afterwards, they relax the muscles, avoiding injuries.
15. Rowing
Rowing is a sport that can be practiced both as a team and alone. This physical activity allows you to gain strength in your arms, back and shoulders in addition to helping to improve the posture of the spine.
Various muscles are worked such as the lats, rhomboids and trapezius. Since so many muscles are activated and a lot of effort is made, despite being a mild impact exercise, this physical activity is one of the best exercises to increase your physical resistance
16. Clean the house
More than one will have been a little surprised by this peculiar exercise. “What good is cleaning the house going to do for me?” Daniel LaRusso asked himself when he had to do Mr. Miyagi’s homework in the movie Karate Kid (1984). Cleaning does not only involve removing the dust, but also moving the sofa, carrying boxes from here to there, mopping and various activities that, although they are not going to serve for cleaning to be considered an Olympic sport, they do help us increase our physical resistance.
And having seen this last exercise you no longer have an excuse to increase your physical resistance. If you can’t join a gym or for whatever reason you can’t leave the house, at least you have the option of cleaning the house Put it into practice and encourage yourself to gain health, in addition to having the house a little more tidy, which perhaps is about time…
