Weekly endurance training schedule junior version

In the endurance training method, there are many training methods, and the benefits of these methods are many. Of course, some people will also formulate some training plans. What is the endurance training plan? Of course, some people still understand the training plan. So, what is the one-week endurance training plan? Let’s take a look at the endurance training plan together.

Monday: Long-distance running

　　In the endurance training method, the most commonly used is long-distance running, which is a sports event that tests willpower and physical strength. If you choose a 400-meter track, for girls, if you want to achieve effective training goals, you have to run 15 laps each time. Because boys and girls are willing to run 15 laps. In terms of physiological structure, for boys, they need to run 20 laps. The most important thing is that long-distance running is not a jog without time limit. If you want to improve your endurance, you must ensure that the time spent running each lap is within a range, usually not more than two minutes and twenty seconds.

Tuesday: Jump rope

Jump rope is a simpler and easier training method. It has almost no requirements for the exercise venue. As long as it is not carried out on a very soft plane, it does not require professional equipment to assist in practice. Just buy a very ordinary jump rope to exercise your endurance well, and it is also relatively interesting, and there are many ways to jump. However, jump rope is good. It is not very friendly to the knee joints, and the training volume needs to be done appropriately.

Thursday: Weight-bearing off-road

　　Width-bearing off-road is also a good exercise method to improve endurance. First of all, we are required to carry a backpack of a certain weight. For girls, the maximum is 20 kilograms. For boys, the weight should not be less than 30 kilograms. In addition, general sports fields cannot meet the training requirements. We should also carry ridges or paths higher than 2,000 meters high. The time is a whole day. If it is relatively compact, it is also possible. If the conditions allow, it is done once a week. If it cannot be achieved, it is also possible to carry once a week.    　Saturday: Swimming

　　Although long-distance running is good, it will cause certain wear and tear to many joints, especially knee joints. It would be better if the body itself is fine. If the knee joint itself has been injured or has deteriorated, it is not suitable for these exercises. In severe cases, the meniscus may be worn out, and the damage to the body is irreversible. In this case, if you want to train endurance, we can choose to swim, which is a safer way.

Editor's recommendation:

What are the basic methods of endurance training?

　　How to use foam rollers with the best and most effective