Endurance is a physical or mental ability to transfer and perform an action without reducing the level of productivity. It is accordingly measured by the time it takes to complete the necessary activity, and by how long the level of productivity does not fall. It is the most important property of the organism, reflecting on the daily and narrowly focused area of human life (sport, professional activity). It integrates the processes occurring at the external level of visible indicators of results, but also the functioning and joint work of the body systems and the intracellular process of synthesis of substances. It is inseparably linked with psychological state and motivation, hence physical and psychological endurance are distinguished. Thus, with conditionally suitable physical characteristics, the task may be failed or not performed sufficiently qualitatively due to low psycho-emotional endurance.
Endurance as a person’s physical quality
Physical endurance is subdivided into general (long-term performance of moderately intensive tasks) and specific. The latter, depending on the characteristics of the activity, is subdivided into speed (the ability to make fast movements for a long time without compromising accuracy), force (using force for a long time), coordination (repeated repetition of complex coordination actions).
Endurance as a physical quality implies the ability to perform a certain physical action with a predetermined intensity for a long period of time.
General physical endurance refers to muscular aerobic endurance, responsible for the global functioning of the whole organism, as well as the economical distribution of energy expenditure.
Specific (special) endurance characterizes the ability to perform a certain activity and is determined by the type of motor activity (running, jumping, shock), by activity (gaming, production), by the nature of the interaction and mutual inclusion of several physical factors (coordination, power, speed).
Endurance, as a physical quality depends on the amount of the body’s built-in resources, the functioning of its systems (respiratory, cardiovascular, immune, and others). These bioenergetic factors affect the body's metabolic processes and the ability to restore energy potential. The more developed are the bioenergy systems responsible for production, economy and energy consumption, the less the body is subject to internal shifts in the process of work. Dehydration, the accumulation of lactic acid in the muscles, glut or oxygen starvation, jumps in the level of sugar and adrenaline in the blood belong to the violation of the previous state of functioning of the body. The higher the body's ability to maintain consistency of these parameters, the higher the likelihood of manifestation of endurance and the ability to withstand and perform a given activity without damage to the body and productivity.
Education endurance is possible even with reduced innate skills and occurs most intensely from adolescence to twenty years, since this period is the period of the formation and development of all body systems. The main focus for raising the level is to concentrate on the aerobic aspect of the body’s metabolic activity, since when the well-pumped mechanism of oxygenation is switched on, fast processing of the decomposition products of other systems (lactic acid, for example) occurs, which allows reducing or eliminating rest periods and prolonging the period of continuous work.
With constant changes of reality, it is precisely developed psychological endurance that allows one to overcome all new difficulties. A person who does not possess such skills breaks down and turns out to be helpless or under deep stress with an unexpected change in environmental conditions. Physically strong people, but weak in spirit, unable to withstand emotional pressure during times of war, ended their lives by suicide, instead of choosing the path of battle and defending their positions. The inner core, which is the basis of mental endurance, helps people to base themselves on their decisions, and not to change them under the pressure of their surroundings.
Psychological endurance implies the ability to sustain perception and respond to various life situations. It can manifest itself in rapid adaptation to changed or new conditions, the ability to find ways of interacting with representatives of various age and confessional groups, a resource for more easily coping with extreme or traumatic situations.
Psychological endurance also includes mental endurance, memory and attention. In mental work, indicators of the development of intellectual endurance are manifested in the ability to continue to easily solve problems, importantly when looking for a way out of new non-standard situations, which gives advantages in everyday life.
It borders the concept with the strength of the spirit, the ability to self-discipline, control of their own mind. It was believed that this quality refers to the character and is not subject to change or training, in fact the development of psychological endurance is possible. Its level depends on the general state of the body, which affects the state of the central nervous system, on the type of excitability and stability of the nervous system to environmental and stressful stimuli, but life experience, motivational and self-assessment spheres are of no small importance, which, unlike inborn physiological parameters, can be adjusted.
How to increase stamina?
Education endurance includes physical and psychological aspects, the use of which together will give the desired effect, even if your plans initially include the development of only one side. The human body is holistic and the functioning of the psyche and somatics interpenetually, respectively, for the development of physical endurance will need training and patience, which can not be done without a proper level of psychological stamina and pressure. Likewise, and vice versa - maintaining and improving psychological stamina rests on the good functioning of physiological systems.
It is necessary to begin with the normalization and recovery of the diet, since it is the products that provide the fuel necessary for drinks with the energy of all the tissues and processes of the body. The increased amount of slow carbohydrates will give you additional sources of energy throughout the day, fruits and vegetables will provide vitamin support, a large amount of water will help maintain the proper level of the processes of splitting and elimination of toxins (respectively, accelerating the process of regeneration and recovery after exercise).
Include sports for aerobic endurance. Daily, not very exhausting loads, perhaps the first time the adaptation of the body takes away a large amount of energy from you, but later it will be sports that will become an additional source of energy and increase endurance. Choose for this favorite, enjoyable sport, increase the number of daily activities and workouts throughout the day.
Simultaneously with the organization of physical activity, organize your own proper rest for the accumulation of wasted energy. This includes not only the organization of good sleep, but also getting rid of bad habits and the organization of weekends with maximum benefit, and not by inertia spent in front of the screen.
As soon as you feel that you have adapted to the new regime and are already doing your physical activity with ease, you can gradually increase it, add new elements. At this stage, motivation may begin to fall, then connect to the process of acquaintances. You can run together so that someone customized you can sign up to the coach, a constant report on their achievements and aspirations in social networks also motivates many not to give up and not to miss (this is what everyone will notice before many friends otmazatsya harder than in front of you).
At this stage, we directly run into the need to develop mental endurance. You should start with your own thoughts and focus on the positive. Keep in mind the ultimate goal of what you want, and not possible negative scenarios. This and motivation will add and eliminate the possibility of distraction by external factors, time-consuming and interfering with concentration. Make a plan for the desired achievement or resolution of problems, because if the goal hangs in one monolithic huge piece, then it causes nothing but horror and panic, but fragmented into many small feasible tasks, it looks like a step-by-step process that brings pleasure from gradual small achievements.
The development of psychological endurance is impossible without training concentration and attentiveness, which is achieved by gradually increasing the time and number of mental tasks. As for the emotional sphere, the main job will be to acquire sustainability. Communication with a splash of emotions through a drawing or text, reasoning out loud in the process of finding a solution helps to cope with emotional experiences. Learn to highlight your own needs and deny other people when their requests put your goals at risk. When making a decision about something, bring it to the end, no matter how difficult the task is - expand alternative solutions, spend more time, learn the skills you need to overcome. It is the position to achieve the desired desire that develops endurance and human capabilities, increasing your abilities and chances to cope with a large number of tasks in the future.