Why Am I Easily Winded: Exercises to Build Endurance
No athlete wants to find himself or herself winded in the middle of an important play or move on the field. So why are you becoming easily winded and how can that be resolved? Becoming easily winded on the court or field is directly connected to an athlete’s muscular endurance and lung capacity. Endurance is the ability to keep moving even through pain or difficult movement. If an athlete is becoming easily winded and losing endurance on the court, they need to work on building muscular endurance and strength. By increasing muscle mass the ability for the muscle to power through movement is increased. The more muscle on the body the greater the blood flow to that muscle. As we are building endurance during training, it is important to incorporate not only strength building but also cardiovascular work. By getting the heart pumping and breathing harder, we also increase lung capacity and the hearts ability to send blood and nutrients to the muscles during performance. This is key to increasing performance. By utilizing Victory Ropes to build endurance, you are incorporating the cardiovascular aspect while building vital muscle. This is a dynamic and vital way to build endurance and stamina for an end to the issue of becoming easily winded.
Building Endurance: Victory Rope Lateral and Vertical Whips Form
Using Victory Ropes to build endurance are a great way to reduce how winded athletes become during performance. Lateral and vertical Victory Rope whips are the only exercise in this drill. Mount the Victory Ropes at a low point on the wall and back away, allowing the rope to stretch out but leaving some slack. To perform the vertical lifts bend the knees in an athletic squat stance. Keep the core tight and hips even for greater muscle activation and proper form. Keep proper spinal alignment during the Victory Rope Whips and do not allow the elbow to flare for greater leverage, use the muscle of the shoulder to bring the rope up and down quickly.
When the Victory Rope is up the athlete should be using that momentum as resistance and pulling back down, do not allow the rope to fall on its own. This exercise will target and engage the lats and shoulders. By targeting multiple muscle groups this will increase the heart rate and start breathing harder. By pushing through this you can hit next level endurance. Push the body to build endurance and keep the muscle under tension. For the lateral whips maintain a good athletic, bent knee stance. Keep the hips still and tighten the core. Keeping the muscle under tension is important for optimizing results and building endurance.
Building Endurance: Repetitions and Sets
To build endurance, perform 15 reps per arm for both vertical and lateral lifts. Maintain this for 5 minutes with 30-second breaks between 15 horizontal and 15 vertical on each arm. Push through the resistance of the Victory Ropes to build endurance. By training hard off the field athletes will see greater performance on the field. Pushing the body past its max is how we reach an optimal level of endurance. Victory Rope slams are simple but will push every muscle group in the body and get the heart racing for improved endurance in all areas.
By performing for five minutes straight the muscle is left under tension. Muscle is broken down and built under tension. Muscular endurance is how long the muscle can stay under tension. The longer the muscle can stay under tension with proper form, the better. Building this type of endurance is key. Maintain an athletic squat stance and activate the muscles of the core to get the most out of this intense Victory Rope drill.
Why Am I Easily Winded: Cool Down and Final Thoughts
Other resources for building endurance like Kbands Exercise for Endurance, can help athletes to gain more knowledge on why they get easily winded. Understanding why you get easily winded is the first step in prevention, the second is the solution, which is to build endurance. The solution is to build muscular and cardiovascular endurance. Learn how to build endurance to prevent the loss of stamina that will kill a good run or play. The Benefits of Endurance Training is another great resource to understand the crucial role endurance plays in athletic performance and stamina.
Other ways to prevent becoming easily winded are to give the body proper time to warm up before performance. When we go from zero to sixty in no time the body is still tight and so the muscles of the lungs may not have had the proper time to warm up and stretch out causing smaller intake of air. Becoming easily winded can be a frustrating experience, especially for experienced athletes. By training in a dynamic way, both building muscular and cardiovascular strength, and warming up, athletes can build endurance and stamina to sustain high performance on the court or field.
Always allow the body to rest and cool down after and intense workout. This is vital in the effort to prevent injury and build endurance. After the muscle is broken down under tension is built back up during times of rest. Allowing the body to cool down and rest is crucial. Over working the cardiovascular and muscular systems can cause athletes to continue to become easily winded simply because the muscle hasn’t had time to recover, repair, and rebuild. Take every route of training and rest possible to build endurance and stop becoming easily winded.
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