Exercises to develop general and strength endurance

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Strength endurance training is an important stage in the training of a strength athlete. Between strength cycles, it is necessary to perform cycles to develop strength endurance.

First, let's look at the term endurance. What is it?

Endurance is the body’s functional ability to perform any action for a long time without seriously reducing its effectiveness.

There are two types of endurance:

General strength endurance is the ability for long-term and effective motor activity, involving the majority of muscle groups. This quality places quite impressive demands on the respiratory, cardiovascular and central nervous systems.

Special strength endurance is the ability for functional economization, expressed in reducing energy consumption per unit of work, depending on coordination perfection and competent, rational distribution of forces and energy during the exercise.

What types of endurance exist?

Endurance is usually divided into two types:

• Cardiovascular - ensuring long-term functioning of the heart and vascular system during high physical activity. Which is also often called general. To train this type of endurance, you need to include cardio exercises in your training program: running, walking, jumping rope, cycling.
• Muscular, the level of which is directly affected by the number of muscle contractions. Such training consists of repeated repetitions of different types of exercises: pull-ups, squats, push-ups, twisting, etc.

To figure out how to train endurance, you need to know about a number of features of the human body:

• Our body is characterized by the absorption of oxygen and the release of carbon dioxide. This property depends on the rate of gas exchange and the total volume of the lungs.
• Each person has individual characteristics of the circulatory system. Amount of blood, hemoglobin level, blood flow speed.
• It is the circulatory system that is responsible for removing carbon dioxide from the body (including muscles).

Action Plan for Guaranteed Improvement in Endurance

Try these tricks to take your stamina to the next higher level. With these training and nutrition tips, you'll be well on your way to completing an Ironman ultramarathon in the near future.

• Get complete rest. In order to work long and intensively, you need to have fresh strength. Famed sports expert John Mandrola said, “Train intensely on training days, rest on rest days, and never train multiple days in a row without adequate rest.”
• Eat right. When it comes to nutrition, carbohydrates are key because the body uses glycogen as an energy source. When glycogen runs out, the body switches to other sources of energy and begins to burn fat. During prolonged cardio training, you should consume 30 to 60 grams of carbohydrates per hour, depending on your body weight. Research also shows that combining protein and carbohydrates in your diet can improve endurance and reduce muscle loss. It has been noted that the optimal balance of proteins, fats and carbohydrates can vary significantly among different athletes. Experiment to find the optimal combination that works best for you.
• Use high-intensity interval training, including in combination with traditional training. Try running on stairs or on a treadmill at varying speeds, but remember that these workouts require full recovery due to their intensity.
• Add strength training. Remember that load variability is important for developing endurance. Strength training will strengthen your bones, ligaments, tendons and muscles and improve your overall fitness. Combine aerobic training with kettlebells, dumbbells, and bodyweight exercises.
• Turn on the music. It has been observed that listening to music has a positive effect on endurance and cannot in any way harm your training. Music helps you mentally gather yourself when you need it most, and endurance athletes have a well-developed mind-muscle connection.
• Work on what is weaker. People often find their own workout routine and stick to it. Mandrola advises changing it up to develop endurance: marathon runners should run at speed, if you run on a flat surface, run uphill. Develop in parallel in what you are weak in, this will give your body an impetus for growth.
• Drink beet juice. There is a study that found that eating nitrate-rich beets helps improve endurance by 16%. It remains unclear whether other nitrate-containing products have the same effect. The day before the race, eat pasta with beetroot juice, but remember that the juice can be high in sugars, be careful.
• Train smart. The principle of gradual adaptation in sports is a systematic increase in mileage and speed. Train safely - run on a flat surface, drink enough fluids, these tips will help you avoid injuries and ultimately increase your endurance.

What types of exercises help build endurance?

To make your body resistant to physical activity, you need to choose a suitable set of exercises aimed at developing endurance:

• Aerobic exercise. Such loads are a good way to develop the muscles of the heart, strengthen the vascular system, get rid of excess weight and normalize the functioning of the respiratory organs. Swimming and running are widely used as aerobic exercise.
• Speed ​​training involves performing certain exercises as quickly as possible.
• Circuit training is suitable for training not only in the gym, but also at home. They involve performing several cycles of exercises at once. Depending on your physical fitness, you should do from 4 to 8 laps in one workout. The intensity of training increases gradually.
• Special loads are aimed at developing certain muscle groups. As a rule, they are included in the training program by athletes involved in sports at a professional level. This type of training is focused on increasing the endurance of specific muscles.

Methods for developing endurance and increasing endurance

So, let's name the best methods for developing endurance.

• Uniform loads . This method involves working at the same speed over a long period of time. At the same time, a certain rhythm and amplitude of movements is observed.
• Spaced repetitions . In this case, each exercise is performed quickly. In this case, the duration of the approach is 15-20 seconds. After the approach, rest follows until breathing and pulse are completely restored.
• Variable method . The exercise is performed for a long time. In this case, during the load, the amplitude, rhythm or speed of movements necessarily changes. It is also possible to change all these parameters within one approach.
• Circuit training (CrossFit) . A popular method today in which the athlete performs all exercises in a circle. In other words, the athlete does, for example, 4 approaches (1 circle) for different muscle groups in a row without rest. As a rule, you can rest only after completing each circle. One circle can consist of 3-15 approaches.
• Game method . Mixed type of endurance training. Used in team sports where all types of endurance are required.

How and to whom are endurance exercises beneficial?

It is necessary to train endurance not only for professional athletes, but also for ordinary people. After all, a resilient person is primarily distinguished by good health. When performing a set of aerobic exercises, the body is saturated with oxygen, which stimulates intensive breakdown of carbohydrates and, as a result, excess weight loss. And extra pounds are one of the main problems that contribute to the emergence of numerous diseases.

In addition, thanks to systematic loads aimed at increasing endurance:

• In the human body, the number of capillaries through which blood flows to the muscles increases.
• The heart is strengthened, the intensity of blood flow increases, due to which the muscles receive significantly more oxygen.
• The growth of mitochondria, which are a kind of muscle cell factories in the human body, is activated.
• The functioning of the respiratory organs is normalized.
• The level of lactic acid in muscle tissue decreases. It is because of the large amount of this substance in the muscles that pain occurs during sports.
• The active development of red muscles is stimulated (these are slow fibers of small diameter that use the oxidation of carbohydrates and fatty acids to produce energy).

When performing any exercise, a person expends energy. By properly combining endurance training with proper nutrition, you can achieve impressive results: make your body fit, get rid of extra pounds. Selecting a suitable training program depends on your own preferences and physical capabilities.

The contradiction between strength and endurance

How to correctly combine both types of physical training that seem to be absolutely opposite in technique? After all, with strength training, an important stage in the work is complete rest between sets of exercises and the workouts themselves (quality rest is responsible for the effectiveness of the training and the final desired result in gaining muscle mass).

When training for endurance, the main criterion will be the increase in aerobic capacity of the muscles, that is, an increase in the time during which the same exercise is performed at a fixed intensity (at the same time, endurance, due to the increase in the strength of the cardiovascular system, increases significantly, but in terms of muscle volume this is does not have any effect).

Numerous studies by scientists from the NSCA indicate that it is impossible to simultaneously improve performance in these two areas: increasing endurance and strength, and in some cases this even harms the body and reduces quality strength indicators.

To support this, they give a number of reasons why, in their opinion, combined strength and endurance training does not work or does not work effectively:

1. Lack of proper rest will lead to overtraining and ultimately to stagnation of muscle growth;
2. It is an unbearable difficulty for the body to adapt to two training regimes at once;
3. Extreme fatigue of the body and subsequent complete exhaustion, especially when conducting two types of training on the same day;
4. Imbalance between the catabolic and anabolic systems in the body during parallel training.

However, in practice, the opposite is confirmed. Particularly positive results from mixed training are visible when introducing strength exercises into an endurance program in sports such as sprinting, cycling and others, that is, where you need to apply more force to the “final push” and delay the onset of fatigue.

Consequence: if everything is done correctly and in a balanced manner, then parallel training for strength and endurance still gives its positive results and the opportunity to get the desired physical shape with the greatest increase in the sports performance coefficient.

Contraindications

This type of training involves serious stress, so it is not suitable for everyone. So, people with heart and vascular diseases will have to refuse them in order to avoid worsening health problems. In addition, when an athlete pushes himself to the limit, his blood pressure increases greatly. Because of this, it may be unsafe for athletes suffering from hypertension or hypertension to set the maximum load on the body. They are also contraindicated in overly intense cardio training. For example, in order not to harm the body, it is better to replace sprint races with regular jogging.

Those who train endurance using barbell squats or deadlifts must strictly follow the technique of performing the exercise and monitor their breathing. Otherwise, problems will not be long in coming. Intraocular and intracranial pressure, increased load on the spine and various injuries due to poor technique are real consequences that can permanently disable an athlete.

Beginning athletes who plan to train resistance to physical stress must act according to a strictly defined scheme. To compile it, it is best to seek advice from a professional trainer. After all, the main thing is not only to achieve the desired results, but also not to harm yourself in the process.

Before starting endurance exercise, you should consult your doctor:

• anyone who has previously suffered a stroke or heart attack;
• people with joint diseases;
• patients with diabetes mellitus;
• cancer patients;
• obese.

How to increase muscle endurance

Poor results in training or competition may be the cause of an athlete's lack of physical endurance. Even non-professional athletes tend to lose shape, feel tired and have a bad mood.

Stick to a specific daily routine. Often, many problems with endurance are caused by internal overstrain. It can be caused by simple lack of sleep, stress at work or school. Try to sleep at least 8 hours a night. The rest of the time should also be spent equally on work or study and other activities. If you are seriously involved in sports, then you still need to find time to rest after training.

Incorporate an extra morning workout into your schedule. For professional athletes, jogging after waking up is an almost obligatory ritual. On the one hand, a 2-3 km cross will help you wake up and recharge with energy, on the other hand, it will nourish your lungs with oxygen. In a couple of months, your endurance will increase significantly.

Run a long cross-country race once a week. It is advisable to carry out such training on the weekend so that there is enough time for full recovery. Choose Saturday or Sunday for this workout. Start with 30 minutes of easy jogging, gradually increasing your mileage and speed. The body will begin to adapt to the stress, which will lead to an increase in endurance.

Engage in special breathing practices. There are some yoga exercises that can be a great addition to your sports or physical activity. Do them in the morning, afternoon or evening. To get started, “breath of fire” will be enough for you.

Sit in the lotus position, relax, close your eyes and take a few deep breaths in and out with your belly. Breathe in this way for one minute. In a few weeks you will feel a surge of strength. In training, this will be reflected in improved results.

Watch your daily diet. Food can also cause decreased physical endurance. Eat more fiber, fruits, nuts, vegetables, grains and dairy products. All of them are quickly absorbed and have a positive effect on internal organs. Also take vitamin complexes if your food lacks microelements.

Endurance is a very useful quality not only for athletes, both professionals and amateurs, but also for those whose lifestyle is far from sports for objective or subjective reasons. endurance in order to increase muscle tone in the body and improve immunity. Moreover, well-developed endurance helps to think logically faster, which will be very useful for mental workers.

Do long-distance running. Set aside up to half an hour either in the morning or evening and choose a jogging route. It is best to start with one kilometer, gradually increasing the route by two hundred meters. In winter you can go skiing - in this case you need to start from five kilometers.

Sign up for the pool. Swimming develops endurance very well, because while in the water the human body constantly experiences stress on muscle groups in order to stay afloat. Add to this long-distance swimming and you get a universal recipe for developing the respiratory system and endurance in general.

Buy a membership to your nearest fitness club. Fitness classes combine various types of aerobic exercise on all the muscles of the body, which helps to stay in shape, develop ligaments, muscles, respiratory system and endurance. All muscles of the body are subjected to stress, which leads not only to increased tone, but also to the burning of excess fat deposits.

In order to develop endurance, it is also useful to periodically engage in sports in which the body is subjected to moderate stress over a long period of time - basketball, football, tennis and similar sports.

• how to develop the athlete in you

Working on strength and endurance is central to athletic gymnastics. Muscular strength is understood as the maximum possible force that a muscle develops, and endurance is determined by the ability to maintain force over a certain period of time. Using special exercises and choosing the right load, you can increase muscle strength and endurance.

When creating a training program aimed at developing strength, keep in mind that during work the muscles must perform an effort that significantly exceeds the usual level. To increase strength, use the principle of gradually and evenly increasing the load on the muscle groups being worked.

Remember that there is a linear relationship between the cross-sectional area of ​​a muscle and its strength. Therefore, regularly perform exercises with significant resistance and low repetitions: such a load increases muscle volume and, accordingly, strength. But a high number of repetitions combined with light resistance helps develop muscle endurance.

Use isometric exercises to develop strength. They are based on muscle contraction in a static position. In this case, the length of the muscle at the moment of resistance of the projectile does not change. An increase in strength occurs when the limb is in a certain stationary position. Isometric exercises aimed at working the abdominal muscles are especially effective.

Include in your training program exercises with free weights, such as a barbell or dumbbells, as well as exercises on machines where resistance follows a fixed path. This method is called isotonic. When performing weight-bearing exercises, the muscles contract as the weight is moved in the direction of natural gravity. In this case, positive work is performed, leading to an increase in muscle strength.

Choose the right weight and load, focusing on the specific training goal. To increase strength, it is recommended to use a weight at which you can do no more than six to eight repetitions for three sets of the apparatus. It is recommended to train for strength development every other day. To work on endurance, reduce the weight of the apparatus and increase the number of repetitions in each approach.

Physical endurance is the body’s ability to withstand prolonged physical activity without a significant decrease in performance and fatigue. Training is necessary to develop endurance.

Regular jogging helps develop endurance. You need to run at least three times a week, and the duration of one workout should be at least 20-30 minutes. Over time, it is advisable to increase the duration of running training to 60 minutes. To run comfortably, you need to get the right sportswear and shoes. Sneakers for training should have elastic soles, and clothing should be made from breathable and lightweight fabrics.

While covering the distance, you should control your breathing and running speed. To get less tired, you need to breathe evenly, run at a constant speed and take your time. Especially during your first training, you should never exhaust your body with increased physical activity or try to run fast. It is important to understand that if the goal of the workout is not running at speed, but developing endurance, then rushing will not help achieve the desired result.

For those who get tired of running very quickly, it is recommended to first practice race walking. Unlike running, which puts increased stress on your feet, walking reduces the load on your legs by half. When race walking, not only the legs are trained, but also the muscles of the shoulder girdle, as well as the back muscles.

When practicing race walking, two rules should be followed: 1. The leg taking a step forward is fully straightened. 2. One of the feet should be in contact with the ground at all times. That is, when one leg leaves the ground, the second must step on the ground (this does not happen when running; while running, the athlete has a so-called “flight” phase, which lasts a fraction of a second). Therefore, fast walking should not turn into slow running.

Winter sports also perfectly strengthen the body and develop physical endurance, especially cross-country skiing and speed skating. Cross-country skiing loads a large number of muscles and helps in the fight against excess weight. If you ride 2-3 times a week, this will strengthen your legs and shoulder muscles, and also make your body more resilient. When training endurance, do not forget about regular home workouts. Morning exercises, which include exercises such as squats and push-ups, perfectly tone the body.

Ice skating not only develops endurance, but also trains the vestibular system. Regular skating on ice tracks is an excellent alternative to running training.

In summer, swimming is very useful for developing endurance. Swimming trains the respiratory system much more effectively than running. In addition, water procedures promote hardening and strengthen the immune system. However, to achieve the desired effect, swimming is required regularly (2-3 times a week). And to increase endurance, you should overcome 300-400 meters in one workout. Of course, you should not make long swims from the first training sessions. The distance must be increased gradually, starting from 50-100 meters.

High-quality sports nutrition plays a special role in the life of every athlete involved in strength sports. It helps increase muscle mass, strength, endurance, and promotes rapid recovery after physical activity.

The most popular sports nutrition for gaining muscle mass is protein, which provides the body with protein, without which muscle growth is simply impossible. It gained its popularity due to the fact that the amount of high-quality protein consumed in food is often not enough.

There are several types of protein, but the most effective is whey. It has better digestibility, which means it allows you to provide your muscles with the necessary amino acids in the shortest possible time. It is recommended to use this supplement before and after training, as well as in the morning on an empty stomach. When training for weight loss, protein can be consumed between meals to provide the body with protein throughout the day.

Gainers are one of the most effective types of sports nutrition that help build mass. Their composition is similar to proteins, but they have an increased calorie content due to the large amount of carbohydrates. Taking gainers allows you to increase your weight by 3-8 kg. per month, however, the amount of fat deposits also increases.

One of the most common types of sports nutrition is creatine. Athletes like it due to its effectiveness, which manifests itself within a few days after starting to take it. Creatine increases endurance, strength, increases performance and has an anabolic effect. There are two ways to take this supplement: with and without a loading phase. During the loading phase, which lasts 5 days, creatine is taken at 20g. per day (4 to 5 g.), then 5 g. in a day.

Creatine should be taken on an empty stomach with plenty of cool water or juice. On training days, it is taken both before and after exercise. The duration of the course should not be more than 1 month, since creatine accumulates in the muscles to a certain limit, so additional doses will simply be excreted from the body and will not bring any effect. After a month's break, creatine use can be resumed.

It is important to remember that any sports nutrition is just a supplement that allows you to increase the impact of training and improve performance. And regular nutrition is the basis, which should be of high quality, rich in nutrients, vitamins and microelements. Many people are mistaken in believing that by starting to use various supplements, you can become like Arnold Schwarzenegger in a couple of months. However, without a well-designed training program, proper rest and nutrition, this is not feasible.

Exercises to develop endurance

Below we present the most effective exercises aimed at increasing resistance to physical activity.

Walking on a treadmill

This type of exercise is best suited for endurance training. A sports simulator makes it possible to change the angle of the track, which allows you to “go uphill”. To increase the load, it is recommended to take additional weight in your hands.

Run

In order for the body to fully recover, you should run every other day. At the beginning of the workout, you need to maintain a slow pace and increase it gradually. You should move on to longer exercises only when the body adapts to a certain load. Beginner athletes should practice fast walking before running. You can find out how to start running correctly in this article. And here you will be able to figure out what this sports discipline helps to develop.

Jumping rope

A very useful exercise for reducing muscle tension. At first, 15-minute workouts will be enough, later the duration of classes should be increased to 30 minutes. Thanks to jumping rope, you can get rid of excess weight, normalize the functioning of the heart and blood vessels, and work out the muscles of the legs, buttocks and abdomen.

Squats

Great exercise for endurance. Initially, you can train by squatting on two legs, but later you should complicate the exercise by switching to one leg (pistol squat).

Pull-ups on the horizontal bar

Another simple but very effective simulator in terms of increasing resistance to physical activity. During classes, you should do as many pull-ups as your level of training allows. Only by giving your all will you be able to achieve the required results.

When performing pull-ups, you must follow the technique exactly: pull yourself up while keeping your body straight. The legs should remain straight. You can read how to learn to do pull-ups in this article.

Pushups

To train endurance with this type of exercise, you need to do push-ups every day and be sure to follow the breathing technique. As part of the daily training program, you will do from 1 to 5 approaches. You can take the classic type of push-ups as a basis; over time, the execution should be complicated (push-ups on one hand or with weights). We wrote more about push-ups here.

Ab exercises

They are very effective in training resistance to physical stress. You can perform the exercises on the floor or a special gymnastic bench. To increase performance, you should supplement the exercise with twisting. It’s a good idea to use a medicine ball as a weight.

Burpee

This exercise, which increases endurance and the level of general physical fitness, is rightly considered one of the most effective. Essentially, it combines elements of jumping and push-ups. To perform it, you need to lie face down, resting on your hands, then do a push-up, quickly rise to your feet and jump up. The more repetitions you can complete without slowing down, the better.

Cycling

This sports discipline is accessible to almost everyone. Thanks to the ability to reduce the load on the knee joints and feet, people who are overweight can exercise on a bicycle. Cycling helps strengthen the heart muscle, increase vascular tone, lower blood cholesterol levels, thereby significantly reducing the risk of cardiovascular diseases. Read more about the benefits of cycling here.

Swimming

Swimming improves overall health, promotes the development of the respiratory organs, and also helps train the cardiovascular system. Regular training is best done in a specially equipped pool (an open pond is not suitable due to the impossibility of using it all year round). Having set a goal to increase the endurance of your own body, you should increase the swimming distance each time.

Increasing endurance with drugs

Today there are many drugs to increase endurance. Let's name the main ones.

• Stimulants are drugs that use the internal reserves of our body. Long-term use of such substances depletes the body and leads to serious consequences. In addition, stimulants can be addictive . And uncontrolled use can even lead to death. That is why many of these drugs are prohibited for use in sports and are limited by law. The most well-known stimulants of this kind are caffeine and amphetamine.
• Anabolic steroids are chemicals used for muscle growth. In addition to muscle growth, steroids can help improve endurance . However, their use is fraught with the development of dangerous cardiovascular diseases and other side effects. Because of this, steroids are prohibited in sports in any form.
• Actoprotectors are drugs that help the body cope with stress and increase endurance. However, not all actoprotectors are equally useful. For example, uncontrolled use of mildronate can lead to problems with the heart and blood vessels.
• Nootropics are drugs that improve cerebral circulation. Active blood supply to the brain increases psychological endurance. As a result, the body can tolerate longer periods of physical activity. However, most of these drugs have not been studied and have a huge number of side effects .

Endurance training program

Below we present an approximate scheme of classes that allow you to train resistance to physical activity:

With the development of modern technology, most human functions have been taken over by machines. Thanks to them, people no longer need to be strong and physically developed enough. However, a sedentary lifestyle, reluctance to spend time on sports and poor nutrition make our body weak and susceptible to various kinds of diseases.

In addition, a weakened body that does not have the opportunity to expend energy in the required quantities ceases to function properly. Because of this, problems with excess weight subsequently appear. Which again has an extremely negative impact on health. This is why playing sports is vital! To make your body strong, resistant to the external environment and always be in good physical shape.

Strength endurance exercises

Strength endurance is the ability to implement large impulses of force during the required period of load with an insignificant difference between the maximum possible and the realized impulse of force. Or, in other words, it is the ability to withstand fatigue when working at almost maximum power for up to 3-4 minutes, performed primarily due to anaerobic-glycolytic energy supply.

From this definition it is clear that strength endurance manifests itself only in the case of heavy weights and significant muscle contractions. If the weights are small, and the muscles contract far from full power, then it is more correct to talk about general aerobic endurance. The most interesting workouts, for example, in CrossFit complexes, are based on a competent combination of both types of activity.

Strength endurance training depends on the load characteristic of a particular sport and should form a level of special load “above average” with a number of repetitions close to the maximum.

Sled pull

Recently, such deadlifts have become very popular in the world of powerlifting and crossfit. They can be performed on training or rest days. However, you need to start carefully so that they do not interfere with your strength training. You don't have to buy an expensive sled. And it’s enough just to tie a rope to the working weight or use support levers.

Technique . Find a suitable area and wrap the rope around your waist. You have a weight that you will pull on yourself. Start at a slow pace, 1-2 times a week for 10 minutes. If this does not affect your work in the gym, then you can increase the weight.

You can work on strength endurance using almost any strength exercise. To determine the training structure, you can use the following guidelines based on RM (Repetition Maximum) values:

You can add more complex barbell complexes if you are already sufficiently prepared and confident in the technique of each individual exercise.

Complex with barbell “Bear”

The complex involves using light weights and performing a series of exercises without rest, without lowering the bar. One of the popular complexes in CrossFit is known as “Bear”.

The bar is loaded with relatively light weight. You start by placing a barbell on your shoulders and do deep squats with the barbell on your chest. When lifting up, the bar moves behind the head. Next, you place the bar on your back and perform deep barbell squats. Again, when lifting, the bar should be behind your head. Finally, place the barbell back on the floor and start over. You did one rep, but you need to do 6 reps with a light weight. This challenging set of exercises will make you sweat.

What is endurance and why increase it?

Before you increase physical endurance, you need to understand what it is and what it depends on. Endurance is the ability to withstand fatigue when performing any work for a long time. The longer a person can withstand the load without reducing performance, the more developed his endurance is.

Endurance depends on several parameters:

• The ratio of muscles in the human body. Those with predominant “slow” fibers are more resilient.
• Rate of oxygen absorption. This parameter determines how long redox reactions last. This parameter can be increased by performing high-intensity interval training.
• Anaerobic threshold. Determines at what level lactate accumulates in the body, which “clogs” the muscles. With prolonged intense exercise, the anaerobic threshold increases.
• Weight. The lighter the weight, the easier it is to develop endurance. People with excess body weight often violate their running technique, which leads to rapid fatigue and injury.

The parameters are determined by genetics, but they can be developed. To do this, you should adhere to a certain regimen and do exercises that develop the body's resistance to fatigue. The process may take up to one year. A trained person achieves success not only in professional sports. He can run for a long time without feeling tired. His immunity is strengthened, strength, flexibility and dexterity increase.