Endurance Training
Endurance means stamina,Endurance Training is exercise program for development of stamina.Endurance focus on improving energy production system mostly mitochondria.Increase in mitochondria of muscle cells gives you constant supply of energy and faster energy production ,so you remain longer in any muscular action.Ultimately grants you stamina.
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| Cyclist |
A Cyclist for example has highest stamina,that's because of endurance training.The enhanced metabolic system,energy production and energy conservation.That's what lets them use their bodies in long run.
Endurance training (Stamina training) is used by professionals who expertise in sports which consume energy for long duration(cycling or marathon) rather than those sports which use body's efforts for short duration(power lifting,bodybuilding,etc).
Marathon Runners need to run constantly for hours without any rest at all.No normal man can bear it,only those who have trained for it can last in it.For this purpose,they have to retain their energy for as long as possible.
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| Marathon Runners |
In Endurance Training our focus is to sustain contraction or hold weight(resistance) for longer periods of time.By removing carbon dioxide and lactic acid faster from your body and giving you oxygen at higher rate by enhanced cardiac output(Cardio-Vascular Fitness).
Training Regimen:
Factors of training are ,
1.Rep Range.
2.Tempo(speed of movement of each rep).
3.Number of Sets per session.
4.Rest between Sets.
5.Days per week.
6.Types of Exercise.
1.Rep Range:
Rep Range for Endurance Training is 15-25 reps.It will train your muscles to last longer and will adapt your body to conserve energy for long periods while doing any work.It will improve cardiac output and ultimately enhance oxygen consumption and carbon dioxide removal.
2.Tempo:
For Endurance Training the Tempo should be slow so you resist or bear resistance for long time in each rep.Optimum tempo should be 5 sec for each rep(2 seconds for concentric phase,and 3 sec for eccentric phase).
3.Number of sets per session:
Number of sets per session for endurance training should be 10-15 sets.So,Session would be longer than session of Strength Training or Hypertrophy Training.
4.Rest between Sets:
The optimum rest between sets for endurance is 1 min or less,so you make muscles adapt to continuous stress without much of a break.
5.Days per week:
For Endurance,you should train frequently with low intensity but repeat workout after every 24-48 hours.
6.Types of exercises:
You should focus on low intensity ,light resistance exercises which you can perform for longer period without nervous stress.In high intensity training as for strength and hypertrophy training ,the nervous stress also kicks in,but in endurance training you have to avoid nervous stress to perform it for long.Cardio is an Example of Endurance Training.
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| Cardio Running |
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