![]() ![]() Training intensity is measured via the heart rate. Aerobic, anaerobic and further thresholds are not to be mentioned within extensive endurance exercises. Best results can be achieved in the range between 55% to 65% of maximum heart rate. Performance capability is expressed by maximum heart rate. Effective training starts within half the individual performance capability. Adaptation of exercise plans should follow individual goals.Ĭalculating the intensity of exercise the individual capabilities should be considered. Endurance Training ĭifferent types of endurance performance can be trained in specific ways. Philosophy Īristotle noted similarities between endurance and self control: To have self control is to resist the temptation of things that seem immediately appealing, while to endure is to resist the discouragement of things that seem immediately uncomfortable. In military settings, endurance is the ability of a force to sustain high levels of combat potential relative to its opponent over the duration of a campaign. Endurance may also refer to an ability to persevere through a difficult situation, to "endure hardship". The term stamina is sometimes used synonymously and interchangeably with endurance. "The major metabolic consequences of the adaptations of muscle to endurance exercise are a slower utilization of muscle glycogen and blood glucose, a greater reliance on fat oxidation, and less lactate production during exercise of a given intensity." Although a greater endurance can assist the cardiovascular system this does not imply that endurance is guaranteed to improve any cardiovascular disease. The act of gaining endurance through physical activity decreases anxiety, depression, and stress, or any chronic disease. Increasing endurance has been proven to release endorphins resulting in a positive mind. To improve their endurance they may slowly increase the amount of repetitions or time spent in some exercises, more repetitions taken rapidly improve muscle strength but have less effect on endurance. When a person is able to accomplish or withstand more effort than previously, their endurance is increasing. Training for endurance can reduce endurance strength unless an individual also undertakes resistance training to counteract this effect. The definition of "long" varies according to the type of exertion – minutes for high intensity anaerobic exercise, hours or days for low intensity aerobic exercise. The term is often used in the context of aerobic or anaerobic exercise. Twins Tashi and Nungshi Malik on endurance trek at the foothills of the HimalayasĮndurance (also related to sufferance, forbearance, resilience, constitution, fortitude, persistence, tenacity, steadfastness, perseverance, stamina, and hardiness) is the ability of an organism to exert itself and remain active for a long period of time, as well as its ability to resist, withstand, recover from and have immunity to trauma, wounds, or fatigue. Whatever sport or particular movement in which you want to do should determine how you train.For other uses, see Endurance (disambiguation). However, a minimum level of strength is required for both endurance and power. ![]() In other words, you will not magically have muscular endurance if you only train your muscles for power. ![]() In order to train for any of the three components of muscle, you need to train it in a manner that specifically addresses endurance, strength, or power. A certain level of strength is also required for endurance, but endurance is about how long one can continue to produce a particular level of force. When describing sports that require great endurance you can think about long distance running, long distance cycling, or long distance swimming. EnduranceĮndurance is defined as a sub-maximal force produced for a sustained period of time. Power requires a certain level of strength as well. When describing movements that require power you can think about sprinting, jumping, cutting (quick change of direction). Powerful is a term that is used analogous to explosive. Power is defined as the maximum force a muscle can produce in the smallest amount of time. ![]() Strength is important because it is expressed in both endurance and power, but in different ways. When describing sports that require great strength, think about weight-lifters squatting for a one repetition maximum, regardless of the time it takes them to perform this one repetition. Strength is defined as the maximum force a muscle can produce to overcome a resistance in a single repetition. However, they all describe different functions of muscle. These terms are all similar because they all describe the function of a muscle. You likely have heard the terms endurance, strength, and power used before whether it is in the world of sports or the fitness industry. ![]()
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