Definition of Endurance

The definition of endurance, as an important component of fitness, is the ability of the body to maintain repeated repetitions for long duration.

The muscles that enable us to perform for extended periods of time are called slow-twitch muscles.

Types of endurance activities include, but are not limited to: cycling, swimming, hiking, skiing, and marathons. 

Endurance is necessary to perform aerobics -- thus, it is essential to achieve cardio-vascular fitness. Endurance training among older individuals can result in a large increase in aerobic power.

There is also a significant relationship between strength and endurance as it pertains to our overall state of fitness and athletic performance. 


Never say never, and never give up!


Want to lose body fat?  Slow-twitch muscles burn up to twelve times more fat than fast-twitch muscles; and interval training accelerates the fat-burning process. Check out the article below on interval training.





How to Build Endurance

Increase your endurance by going a bit farther or longer when you train, and by occasionally including strength training sets with higher repetitions.

Strength training builds endurance by causing the body to adapt to longer demands on the muscles. Because stronger muscles are more efficient, you are able to do the same work with less effort. 

Stronger muscles are more efficient muscles, meaning that you are able to do the same work with less effort. 


Weight Lifting for Endurance

Hundreds

One of my favorite weight-training exercises for increased endurance is performing one set of very high repetitions on occasion (no more than once per month). It is sometimes referred to as “hundreds,” although you should not be able to exceed 100. 

These high repetitions must begin with a surprisingly light weight that starts to feel like a ton after 50 repetitions or more. The goal is to find a weight that allows you to get as close to 100 reps as possible before failure. 

Hundreds is an intensive form of weight training, and should not include more than one muscle group during a session. I don’t stop moving because I "feel the burn" as Jane Fonda used to say. The set stops at the point of failure.

I sometimes feel this one for the next day or two.  I not only focus on giving that group of muscles a few days to recover, I take care of those sore muscles by staying hydrated, stretching, and relaxing in a hot Epsom salt bath. Of course, my all-time favorite -- a massage.

Performing hundreds is a highly concentrated workout. Recovery is imperative to make gains, particularly as you get older. If you don't allow your muscles to recover, you are tearing the muscles down. In my opinion, hundreds is the very definition of endurance strength training. 

Do NOT do hundreds if you are a beginner! 

And remember! Muscles need sufficient protein for growth and repair.


Interval Training

Another method for increasing endurance is interval training.  


How to Improve Endurance Through Coaching

Cyclesport Coaching

Personal coaching and training information for cyclists of all abilities.  Bicycling training plans and ebooks cover subjects such as: indoor training, 101 cycling workouts, losing those last 10 pounds of body fat, annual training plans,and a 15-week Century ride training plan.

Includes great cycling-related links and articles!



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