The endurance training program is designed to improve your stamina, and increase your ability walk or run for longer periods of time. These programs require a great deal of discipline and dedication. It is important to plan, eat well, get enough sleep, and take supplements. Strength/weight training goes hand-in-hand with endurance training.
The American Heart Association recommends that the general public follow the following recommendations:
* Do at least 150 minutes of moderate-intensity activity per week or 75 minutes of vigorous activity per week, or a mixture of the two, spread out throughout the week.
Add moderate to high intensity muscle strengthening activity (such weights or resistance) at least two days per week.
* Gradually increase the amount and intensity of your workouts.
Basic Endurance Training
Exercises such as cycling, swimming, walking, and running are great for endurance training.
You might consider hiring a professional endurance trainer if you’re just starting out. It will keep you focused and on track.
Cardiovascular exercise is the most common form of endurance training, and it focuses on developing lean muscle. Although your muscles may not appear to be bigger, they are getting stronger.
The same as with any other athletic activity, endurance training can lead to injury. Overuse is the most common cause of endurance training injuries, which include stress fractures and strains.
You are more likely than not to suffer an injury if you increase your training volume too quickly.
Consult your doctor if you have any pre-existing or previous health conditions. To ensure safety and effectiveness, it is important to use the right exercise technique. You may still need to modify an exercise to achieve optimal results depending on your needs. Select a weight at which you can maintain complete control over your body during the entire movement. Pay attention to how your body feels when you are exercising. Stop immediately if there is any discomfort or pain.
Strength Training
Along with cardio exercise, strength training is also a popular practice. Strength training can enhance your athletic performance. It will improve mental acuity, muscular development and energy levels.
The Strength Institute of Western Australia has published an article about the benefits of strength-training for endurance athletes. The article highlighted that strength training can improve endurance athletes’ short-term (15 minutes), as well as long-term (>30 minutes). The results were the same for both elite and untrained athletes. It is important to highlight the improvement of highly trained athletes, as they generally see the smallest improvements due to their years of training and mastery in their chosen sport.
These findings have been replicated in a number of endurance sports, including rowing (Izquierdo Gabarren et. al., 2010), cycling (Ronnestad Hansen & Ellefsen 2015), and running (Sedano Marin Cuadrado & Redondo 2013).
The studies above are centered around key principles of strength training, such as periodization and speciality. Here are a few of the guidelines that they found successful.
Strength training should be done at least twice per week (Ronnestad and colleagues, 2015). Multiple sessions, assuming you recover adequately between weightlifting sessions, have a greater impact on building muscular strength.
Use a periodized program of training (Ronnestad, et. al., 2015). If you keep doing the same exercise, volume, and intensity of training, your body will be unable to adapt.
The best results were achieved by combining explosive strength training/plyometrics with heavy strength training (Sedano and colleagues, 2013). The simultaneous training of this type allows for neuromuscular and muscular development.
Long-term training programs are the most effective (Aagaard & Andersen 2010). In as little as four to eight weeks, small benefits could be seen. However, programs lasting 12 weeks or longer produced the best results.
Research also shows that strength training is associated with the lowest injury rates (adolescents and adults) when compared to sports of other types (Hamill 1994). The movements are predictable and repeatable.
Consult your doctor for advice on strength and endurance training, regardless of your age. Las Vegas is home to some fantastic gyms. Ask if there are any endurance training groups in the area or if professional trainers work there. Some local fitness shops, such as REI, have community boards. These are local groups that promote endurance training.
Even in the most difficult of circumstances, a positive mental attitude can improve performance and change your body and brain chemistry.
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