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Red Noses on the Cycle" –
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Speed and endurance – SPORTMAX. RF – online sports nutrition store in Yekaterinburg

It is known that when walking, running middle and long distances, the marathon and the long runs, endurance is an important quality. Every athlete has struggled with the question: “As at elevated workouts to stop being tired and increase your endurance?”. It should be remembered that the degree of endurance depends on many factors ranging from musculoskeletal system, internal organs and the respiratory and cardiovascular systems of the body.

1 rule – Stick to a high carbohydrate diet

For the development of endurance is necesary to combine the main source of energy – carbohydrates with protein, an ideal ratio would be the ratio of 1: 4 (protein 1. carbohydrate 4). This dose increases the production of insulin, which reduce the negative consequences after workouts for wear.

Sports doctors in one voice say that such high carbohydrate diet abruptly increase the level of blood sugar. This problem can be overcome: to normalize the sugar will help the use of ginseng 2 times a day (before meals 500 mg).

2 a rule – repeat many times

Your workouts can be based on any exercises that require prolonged tension of certain muscle groups. The repetition of exercises not only increases local muscular endurance, and overall aerobic endurance of the entire body.

3 rule – Perform cardio exercises

In order to develop the circulatory system must include workouts cardio exercises. Such training should continue without a break of at least 20 – 25 minutes. At the heart of practice may lie in just one sport – for example, running or swimming. One of the most simple, yet effective cardio exercises are jumping rope.

These jumps increase the endurance of the cardio-vascular system and improves the results in almost any sport!

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