2/13/2024 0 Comments Endurance fitness gymWeek 1 focuses on “range of motion variations” by performing basic total body strength exercises to develop a muscular endurance base.Over Achiever: If you have one more workout day in you, perform the ‘Strength Endurance Workout’ on the fourth day by performing one set of each exercise for as many reps as you can until the muscles fatigue and ‘burn out’.Include flexibility training following each workout (ex: relevant stretches, foam rolling, yoga, Pilates).Vary your routine based on your schedule (ex: Power walking, running, biking, rollerblading, etc.) Three to four days of cardiovascular training for 20-30 minutes.Three nonconsecutive days per week, perform the Total Gym Strength Endurance Workout.Plan: Perform this strength endurance workout on three nonconsecutive days in conjunction with a solid cardio based program over three days, and flexibility training following each workout.Įach week will build on the previous week with different exercises and time performed. Week 1 Training Goal: Perform each exercise continually for 45 seconds and for 2 sets. Program Goal: Develop muscular endurance and stamina. The routines progress over a 3-week period to build muscular strength, endurance, stamina and ultimately develop more power output and speed. I’ve developed a solid 3-week program that enhances your current fitness program. These are just a few of the many benefits you can expect to achieve following an endurance-training program. Builds cardiovascular and muscular stamina.Here’s what you have to look forward to with training: Regardless of the sport, activity, or daily duties you perform, developing a solid base of cardiovascular and muscular endurance are the key elements to producing overall excellent results at optimal levels.Įndurance training not only develops your muscle mass, strength, and stamina, but it also provides a list of positive benefits that coincide with the way your body looks, feels, and performs. Muscular endurance includes any strengthening activity that involves high repetitions and works the muscle to fatigue. While these are all activities that require endurance, your muscles need the strength development and stamina to produce the power for the long haul! You may think of endurance training as a cardiovascular event such as long-distance running, biking, or swimming. Do this for one or two exercise sessions a week and you’ll notice that you can sustain longer bouts of exercise with less fatigue.Feeling the need for speed? Condition and train your body by increasing your stamina and endurance with movements that will step up your athletic game and help your body achieve great overall results in the process.Įndurance training is the ability to perform exercise or an activity for an extended period of time by withstanding fatigue, stress, or pain. So, if you work out on a treadmill, for instance, you may want to alternate running and walking for several minutes at a time. This is where you alternate between hard and light intensities, thereby increasing your body’s endurance levels. Just keep adding a few minutes a week to your current schedule to get your body used to sustaining activity for longer durations. You can perform your activity of choice at a slower rate for a longer period of time. There are a few things you can do to achieve a greater level of endurance fitness. ![]() You also experience less fatigue and you’re able to sustain greater demands on your body. You have a lower resting heart rate because your heart works more effectively and your muscles are more efficient and stronger for longer periods of time. There are many advantages of having a high endurance fitness level. Therefore, they must keep a high endurance fitness level as opposed to someone that runs a 100 meter dash or doesn’t play sports at all. They have to push their bodies for extensive periods of time. ![]() Think of long distance runners or professional sports players. It’s having the energy and stamina to stay in the game instead of huffing and puffing on the sidelines. For example, it’s being able to stay on the treadmill or elliptical for an hour versus just five or ten minutes. Endurance Fitness definedĮndurance fitness is the ability to sustain a physical activity for a lengthened period of time. The answer may lie in your level of endurance fitness. Have you ever wondered what keeps you going in your sport of choice when others are dropping by the sidelines? Or, perhaps you’re the one who is finding it difficult to keep up with a physical activity for any period of time and you don’t understand why.
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