Why Muscular Endurance is as Important as Muscle Growth

When people are training at the gym and making their routines, they most often concentrate on simply increasing their muscle mass to become bigger and stronger. Unfortunately, while some of them may have workouts that are out of this world, many simply forget about just how important muscular endurance is, especially when you are increasing your muscle mass.

What Makes Muscular Endurance Important

As you probably know it already, whenever you are moving your muscles are contracting, and to do so they require oxygen. The bigger and more developed your muscles are the more oxygen they are going to require in order to move effectively. Increasing your muscles mass might make you stronger, but it won’t actually allow you to last longer.

Whenever your muscles are pushed to their limit they start filling up with lactic acid which is basically the substance that makes you feel the burn.

If you choose not to work on your muscular endurance the lactic acid will start pouring into your muscles very soon, and as a result all the muscles that are contracting will start to bring you pain which will not allow you to keep going until you rest.

If you want to make sure that you can actually make use of your muscles for extended periods of time then you will have no choice but to work on your muscular endurance and take some time off muscle growth exercises.

A Great Way of Improving Muscular Endurance

While there are undoubtedly many ways to do this, one of the best methods for beginners is to exercise with the Shake Weight.

While it should be noted that those who have been going to the gym for a while now will probably not find any use in working out with this dumbbell, those who are just starting will benefit in many ways from the Shake Weight.

For those who don’t know what it is, the Shake Weight is basically a dumbbell that you squeeze with your hands, causing it to bounce up and down in your hands. The goal is to try and keep it as steady as possible, and surprisingly this actually provides for a very intense and rewarding workout, working out not only your upper body muscular endurance, but also your cardio.

Endurance Test

Endurance tests are a series of obstacle and distance courses designed to test the limitations of the human body in terms of its ability to perform extreme physical activities. It can include running, swimming, mountain biking, basic exercises such as pushups, crunches, bench press, indoor exercise biking, mountain climbing and many more combined together in a race type event. Some do it simply to test their physical abilities while others organize it as a game where competitors will fight for the prize, which is usually a trophy or a plaque and although very rarely, it can sometimes have prize money.

In an endurance test event a person will be required to perform physically draining activities – that is why it’s called an endurance test – and should he or she survives until the last test, then he/she will be declared the most fit person in that particular event or the whole world unless someone else will challenge him/her for that title.

For example the event will include:
Distance Running Test – this is where the player or competitor is asked to run for 10 – 30 miles, now keeping the time short in covering that distance is important because it will reflect how fast he could run for 30 miles (48.27 kilometers). Otherwise if another competitor will cover that distance in less than the time it took the first competitor, then clearly the other guy has a bigger advantage over the first.
Swimming Trial – in more than one occasion competitors were asked to swim from shore line to shore line before reaching the next event, and the distance covered is sometimes 20 – 25 miles (105,550.4 feet to 131,938 feet).
Distance Biking – in this trial the players will ride a mountain bike and sometimes race on a 15° – 30° uphill slope for another 10 – 20 miles (17,600 – 35,200 yards).
1,000 pushups, 1,000 abdominal crunches, 300 – 500 bench presses with an added weight of 200 pounds set of weights.
Sometimes a 100 mile marathon is also included in endurance trials, which will basically push anyone to their physical limits.

Usually the winner of this event will automatically set several world records including a new record for being the most physically fit man or woman alive.

Endurance trials are only allowed to go on for a maximum of 24 hours by medical professionals, because the body will literally give up if it is continually subjected to rigorous tests. No persons with poor health, disabilities or people who are basically unfit for such an event may be allowed to participate. Moreover, to qualify the athlete/player must show that he has had trained for more than 6 months in endurance trials otherwise he will be disqualified. This is a precaution for the game organizers and to protect the individual from certain danger. A person might have cardiac arrest, dehydration, heat stroke, severe muscle spasms and other medical emergencies while participating in such an event. Although rarely it could lead to death sometimes, this is why a strict screening process is required and only the best may participate.

There are online length conversion tools that you can use in case you got confused on the figures that we gave above.

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Speed Endurance Training to Chase Down Your Competitors Like They Were Standing Still

If you are sick and tired of getting passed up every time at the end of your sprint races you have to realize that you now need to start working on your speed endurance. Working on your speed endurance is very important to your overall speed. You can have all the quickness in the world but it wouldn’t matter if you get passed up each and every single time. In fact it can be very embarrassing if you are constantly blasting out the blocks in the lead and then slowly get passed up at the end of the race.

In order to prevent this from happening you have to incorporate the proper  training program. When you begin to perform your speed endurance training sessions you have to make sure that you are probably warmed up. A typical warm-up consists of running two laps around the track with some dynamic stretches towards the end.

By utilizing the proper warm-up routine you are making sure that you will not pull any muscles during practice.

Now that your warm-up is out the way you can now begin to focus on your training session. When you first begin your speed endurance training session you can start off with simple workout such as running four 150 m sprints. In between the sprints you have to make sure that you are rested for at least 10 to 15 minutes.

You don’t want to start running with ugly form just because you’re tired. Try to focus on the quality of your workouts more than the quantity each and every single time you step on the track.

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Requirement of Effective Exercise: Part III Endurance

When you Rebound you fulfill the four requirement of an effective exercise:

Strength (covered in Part I)
Aerobic capability (covered in Part II)
Flexibility (covered in Part II)
Endurance

Endurance

Everyone wants endurance, not just the athletic type. Not one likes to feel the afternoon droop and end of going to bed while the sun is still out. I think most people want to have enough energy to be able to function throughout the whole day and to also have the muscle strength and endurance to be able to ac accomplish whatever task is presented or that we decide to do. Muscular endurance is important. It’s also important from a nutritional point of view in getting enough of the right and good kind of food to be able to have the fuel necessary for the day. We call that metabolic endurance.

Exercise doesn’t that make you tired? You would think that it would and in some cases it might.

When you exercise with a rebounder you are working your body at the cellular level. There’s a system called the mitochondria also known as the power plant or furnace and produces energy for the cells in your body. It does this by taking glucose and oxygen and transforming it into energy. When we exercise the mitochondria can divide and create many more mitochondria if needed. When our body is done with exercise the mitochondria goes back to normal or the same number of mitochondria. By having regular workouts the body is awake and knows how to regulate our energy source, which will make us feel a whole lot better throughout the day.

 

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Improve Your Endurance

Article by Gerald Fitz

Endurance is part of any sport or workout and is a sign of good health. To build endurance you should participate in activities that go on for an extensive period of time. Just like with any instrument, the best way to improve your endurance is to practice. This means finding a good workout level that you can handle for a long time but that also still pushes you and causes you to improve. Be careful of finding the right balance so you do not cause injury to yourself on accident. A good way to monitor is by checking your heart rate. The American Heart Association has said that your safe maximum heart rate is generally 220 beats per minute minus your age. So a 30 year old should not go above 190 beats per minute. Your target heart rate is about half of that up to 85% but build up gradually to that. Listen to your body and be safe about workouts.

A great way to get in endurance workouts is by utilizing the gym. Some people prefer to go running on their own or participate in exercise videos at home, but oftentimes going to the gym gives that extra boost of motivation. Set a specific time to go (hopefully everyday) and don’t let anything get in the way of those plans. Join classes that push your endurance such as aerobics or spinning, and set specific goals for yourself when working out on your own in the gym. Creating a circuit or interval plan is a good way to get in a variety of different types of exercises and still work on endurance. Your interval plan might include warm up, squats, intense cardio, light cardio, bicep curls, lunges, and cool down. Feel free to switch up your workout often to avoid your body becoming used to the workout and your improvements coming to a standstill. Find exercises that work for you and your goals.

An important part of building up endurance is building the muscle that makes endurance possible. This is why muscle training is also a good initial step. When starting out, do some endurance, some muscle. Working your muscle is similar to endurance. You want to push yourself but not cause damage to the muscle. This is why warm up and cool down periods are so crucial. Don’t forget to let your muscles have resting periods. It is smart to take a day off in between muscle training so as not to overdo it. Another part of building up muscle is getting enough protein to be able to do so. Without sufficient protein, you will not gain as rapidly or successfully. Protein works as both a muscle builder and a fuel for the body to work more. Meats, beans, nuts, and seeds are all high in protein. A good idea for protein intake is whey protein. You might not be getting all the protein you need from your normal diet and whey protein shakes before the gym are a good way to go.

Special guest Feature Trainer, RICARDO GUZMAN, of Weekend Warrior Boot Camp talks about Weekend Warrior Boot Camp and endurance workouts following his “Warrior Workout” explosive endurance training fitness technique. IN THIS CLIP: Ricardo talks to you about fitness adventures and his Weekend Warrior Boot Camp program. Check out Ricardo’s WEEKEND WARRIOR BOOTCAMP: www.morningcrunch.com “She’s got LEGS” all legs toning workout for women target zones -Real HOLLYWOOD Trainer Real HOLLYWOOD TRAINER Dulcinea Lee Hellings with “She’s got LEGS” an all legs toning workout targeting female problem areas on the legs. IN THIS CLIP: Dulcie takes you through the second part of the leg sculpting workout. Watch Dulcinea’s weekly workout show. Real Hollywood Trainer airs Mondays at 9am PST on www.realhollywoodtrainer.com or on The MomTV Network www.momtv.com SHOW INFORMATION: NAME: Real Hollywood Trainer TIME: Every Monday from 9-10am PST FORMAT: 40 min workout, 20 minute chat/discussion Real Hollywood Trainer:Dulcinea Lee Hellings www.realhollywoodtrainer.com www.morningcrunch.com Watch Dulcinea’s new weekly workout show. Real Hollywood Trainer airs Mondays at 9amPST on www.realhollywoodtrainer.com or on The MomTV Network www.momtv.com

Hypertrophy Training – What Are The Best Weight Training Routines And Endurance Training For Building Muscle?

Article by Thomas Brodie

Hypertrophy training was firstly introduced in to mainstream muscles building in October of 2000. Bryan Haycock, a workout writer for Think Muscle right then, unleashed a revolutionary process of building muscle which quickly became one of the core rules of body building. In actuality hypertrophy working out is categorized as strength coaching however, its purpose is to cause rapid muscle growth without the threat of introducing anabolic steroid drugs into your routine.

Hypertrophy also mentioned as HST, is also created to maintain the efficiency of the rapidly growing muscles, as it could not be very beneficial to have massive muscles and have them be week. HST was structured around psychological principles and designed to stimulate hypertrophy through certain weight training exercises.

The concepts of HST are narrowed down into four types, the first is Mechanical Load. The Mechanical Load process is a form of endurance instruction which is required for the hypertrophy training to be effective. It consists of loading tension on to the muscle during activity by means of lifting weights. The next hypertrophic standard is Chronic Stimulation. Here the idea of continuous hypertrophy training routines is expressed as crucial. The muscles will begin to recuperate after 48 hours of rest, and will render the previous routine ineffective in building muscle by the next bout. Continuous working out is a strategic key in weight coaching.

The third theory is the idea of Progressive Loads. This principle is a sibling to Mechanical loads, and requires the slow progression of heavier weights throughout the hypertrophy routines, weight training specific. Muscles will adapt over time to the load placed on them and will reduce the effects of mechanical load. Growing the weight forces the muscles to continuously work harder and thus becoming much larger. Strategic De-conditioning is the last stage in hypertrophy training. This de-conditioning lasts somewhere around twelve days and is used as a reversal of the usual weight lifting by halting the use of the heaviest weights for some time.

Aerobic endurance training should also be combined into any training routine. Endurance training enables the cardiovascular and respiratory systems to get more efficient at providing oxygen to the muscles being used during exercise. It also improves the conversion of carbohydrates and fats into valuable energy. There are different methods of aerobic endurance training. Two of them may sound acquainted to veteran gym attendants.

Long Slow Distance Training is the most popular method which allows for the trainee to run long distances as a constant slower pace. This will build the runners ability to run long distances before he must center on his speed. This technique is also used for new weight coaching exercisers. Pace Training contains of training at a higher pace than the normal “race pace” for a lower period of time. This exercise routine concentrates on the runner’s speed potential without the endurance of long distance running and hypertrophy plan weight training. Weight and muscles building routines require a bit of outside help for example protein rich diets and aerobic training. But the core of muscle building remains hypertrophy working out.

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Cross Fit: Does it really achieve the results it claims? Part III: Does cross fit lessen athletic performance: endurance with strength & power

Article by Mark Wine

Cross fit’s premise is simple, perform as many reps and designated exercises as fast as possible. Performing or viewing a cross fit workout will provide you with the idea that cross fit participants utilize endurance training, which is a correct observation. The emphasis of cross fit is on muscular endurance (buffering hydrogen ions) and an overall cardiovascular output. Athlete’s involved with sports that require a higher VO2 max and/or improved muscle buffering capacity (MBC) show great benefit when performing muscular endurance and aerobic training. However, aerobic and muscular endurance training must utilize certain protocols / variables to ensure optimal increases in VO2 max, MBC, maximal oxygen uptake, while still being capable of increasing strength and power, which lead to the greatest gains in athletic performance. Cross fit, simply put, often neglect numerous variables / protocols.

One style of training that is advantageous, that cross fit does perform is Circuit Training. Circuit training is a method of training that requires high volume coupled with short rest periods of 30 seconds or less [1]. This style of training has shown to increase relative VO2 max. This is vital for anaerobic athletes who require elevated aerobic-endurance levels. The most widely accepted measure of cardio respiratory vigor is Maximal Oxygen Uptake, which is the greatest amount of oxygen that the body can utilize at the cellular level. The goal of aerobic athletes, and cross energy athletes is often to increase these levels through circuit style training.Circuit training should utilize functional movement patterns that are similar to movements of the sport. It is not necessary, nor is it beneficial, to re-create exact anatomically based movements. An analysis of the muscles activated during the sport / activity is needed first and foremost. Following this analysis is a re-creation of competition speeds and muscular recruitment during training. Muscular recruitment and movement are most advantageous when re-created during training to be similar to the sport. On the other hand, there is a high degree of cross over between exercises and movements utilized for multiple sports. A common mis-conception is that movements must anatomically look the exact same as the sport itself, this is not Functional Training. The variables of the program make the difference, which are the sets, reps, rest time, structure, and placement of the exercises. Having a goal in mind will provide you with a solid structure leading to optimal athletic performance. A plan with random exercises, just to get a high amount of work done, is undesirable and not a plan. Cross fit takes that extreme.Cross fit does not utilize a sport or athletic analysis to individualize or customize a program that has similar recruitment patterns to that of the sport itself. Cross fit believes in “one size fits all.”

Cross fit coaches utilize nearly all of the same movements for their participants; clean to press, snatch, kipping pull ups, kettle bell swings, and others… Although some of these movements (never kipping pull ups) can often be advantageous, utilizing them with a plan based upon sets, reps, rest time, and placement in a workout are essential for creating optimal and superior results. Cross fit often places exercises into a workout resulting in weight reduction and improper technique, while still expecting performance increases. Not only does this not increase performance, it often decreases performance, especially with previous athletically trained athletes. Another negative aspect is that this style of training and program structure, or lack-there-of, can lead to injury and periods of detraining.Training with larger muscles, or recruiting more than one muscle in a movement, is done through compound movements / lifts. This is often advantageous because oxygen demand increases during an acute bout of aerobic exercise [1]. Cross fit takes advantage of this by utilizing total body movements throughout the entirety of its workouts. This increases its MET (metabolic equivalent of tasks) levels, which is common when assessing the level of intensity of an exercise / workout. Higher levels of MET’s are associated with increased metabolic rates, heart rates, and an overall energy output. MET workouts often lead to decreased fat levels and improved body composition, resulting in athletic performance. Incorporating large muscular movements during repeated bouts of exercise will deplete energy stores, such as ATP and creatine phosphate, which results in an inability to perform the movement correctly, efficiently, and with optimal strength and power. Exhaustion, due to energy store depletion, leads to injury, improper muscular recruitment (zero athletic performance), a reduction in weight, a loss in strength and power, and an overall slower movement pattern. The body becomes adapted quickly and atrophies even quicker. This reduction in weight, which is often required when performing numerous bouts of intense reps, leads to a slower athlete, a less powerful athlete, a weaker athlete, a more injury prone athlete, a less capable athlete, and a less coordinated athlete (Cross Fit: Does it really achieve the results it claims? Part I). Finding a balance between endurance and strength is needed for every athlete.

Strength is a common misunderstood term. Fitness enthusiasts and athletes think of strength as slow and power as explosive / fast. This cannot be further from the truth. Strength and power reflect the ability of a muscle to exert force at any given speed [1]. A stronger athlete is often more powerful and vice-versa. Training for strength and power is a critical component for all athletics. Soccer athletes train for strength and power in order to increase sprint speed, agility, and quickness. Swimming athletes train for strength and power in order to increase their concentric contraction during each pull of their stroke and to increase the push off from the wall. Athletes in sports like these, along with many others, require a higher oxygen uptake and MBC. They have been shown to enhance athletic performance through strength training. Anaerobic exercise has proven to increase cross-sectional areas, neurological coordination, flexibility, aerobic capacity, motor performance, local muscular endurance, lean muscle tissue, metabolic rates / efficiency, and power. All of these side effects are significant, resulting in a more developed / better athlete. Cross fit does not provide the same benefits because it does not practice safe and efficient strength training.

Type II muscle fibers are fast twitch and Type I are slow twitch. Type I are more oxidative (aerobic) and type II are associated with strength and power (anaerobic). However, the common claim is that aerobic endurance training will change type II to type I. There is little evidence to support this claim [1]. Continually performing strength and power training, even coupled with aerobic-endurance training, will not only maintain type II fibers, but it increases type II fibers. One side effect of aerobic endurance training is a gradual change from type IIx fibers to type IIa fibers. Type IIa fibers are more functional then type IIx fibers. Type IIa fibers posses a greater oxidative capacity and are more advantageous when performing repeated bouts of exercise. Repeated bouts of movements are required in nearly all sports. Therefore, one can theorize that coupling aerobic muscular endurance training with anaerobic strength training will result in superior athletic performance. One exception to the rule is Olympic Power lifters. Olympic lifting athletes are made up of mainly IIx fibers. This is advantageous for the sport of Olympic lifting, but it often leads to a poorly trained athlete as a whole.

It is essential to engage in a program that utilizes strength and power training and aerobic endurance or local muscular endurance training. “Acute aerobic exercise results in increased cardiac output, stroke volume, heart rate, oxygen uptake, systolic blood pressure (pressure exerted against arterial walls as blood is forcefully ejected during ventricular contraction and combined with heart rate measures work of heart), and blood flow to active muscles and a decrease in diastolic blood pressure (estimate pressure against arterial walls when no blood is being forcefully ejected through the vessels)” [1-125]. Cross fit can aid in the ability of select athletes, generally beginner to amateur athletes, with an increased ability of muscular endurance for increased performance. However, there is a trade off. With cross fit’s minute gain in endurance, one can expect a loss in absolute strength and power, which will result in poor athletic performance, a reduction in speed, improper technique, minimal injury prevention training, a reduction in agility, lower back pain, and many other non-desirable side effects.For athletes who are involved in a sport or activity that require a high aerobic output and/or MBC, utilizing a proper strength and conditioning program will ensure optimal gains in athletic performance. Develop a program that balances between strength and power and muscular endurance / aerobic training. Here is an example:Day 1: Strength & Power – Lower BodyDay 2: Endurance / Circuit – Upper BodyDay 4 or 5: Endurance / Circuit – Lower BodyDay 5 or 6: Strength & Power – Upper BodyThis is nothing more than a sample weekly regimen. Provided that you give 100% effort, follow the plan, perform proper technique during exercise, place equal emphasis on all the training days, and observe all program variables, you can expect to become a superior athlete. An athlete who can dominate both aerobically and anaerobically, an elite hybrid athlete.SOURCESwww.functionalmusclefitness.com1. The Essentials of Strength Training and Conditioning (3rd edition).By, National Strength and Conditioning AssociationEditors: Thomas R. Baechle and Roger W. Earle©2008, 2000, 1994[113, 123, 125, 129]2. NASM Essentials of Personal Fitness Training (3rd edition)By, National Academy of Sports MedicineEditors: Michael A. Clark, Scott C. Lucett and Rodney J. Corn©20083. Strength Training Anatomy (3rd edition)By, Frederic Delavier©2010 by Editions Vigot

Creatine Supplements For Strength and Endurance

Dependent on what you’ll weight training, physical fitness activities, or weight loss goals are you would do well in accepting the fact that commitment, hard work and dedication will be required for you to achieve these goals. This would involve defining a sensible working out between as well as a suitable diet, which can be enhanced with implementation of items such as creatine supplements, and other weight-loss or performance-enhancing products and supplements.

If you are competing on professional levels in any sport, you may want to ascertain as to whether or not any of the supplements that you are taking are in fact banned, or might get you into trouble. This is due to the fact that some sporting organizations, or professional bodies team that enhancement supplements offer the athlete an unfair advantage over competitors. This may well be the case with creatine supplements, due to the nature of the supplements and the resultant effect.

You should have understand that creatine is a naturally occurring nitrogenous acid, that is found in skeletal muscles.

The process of taking creatine supplements enables the muscle cells to become hydrated, which in turn leads to a faster synthesizing of protein by the muscles, with the overall effect being that of increased strength and energy. This enables the person taking the supplement to be able to work out longer, build lean muscle which furthermore results in the loss of unwanted fat.

It must also be kept in mind that when you begin with the creatine supplements, the implementation must be phased in, over a period of days during specific times of the day, and then maintained. The fact that the creatine is absorbed and stored more easily when insulin levels are slightly raised, means that you should take the supplement before eating, and preferably with a liquid.

Undissolved creatine supplements can result in a distressed intestine, in which instance the proper dissolving of the supplement is a must.

Therefore these supplements have been shown to aid weight trainers, as well as those training to increase the strength, for whichever sport, by providing increased energy capabilities to the muscles. The added energy allows one to train longer, in other words you will be in a position to be able to do a couple of extra sets, which all goes towards achieving those goals that you set out for yourself.

The creatine supplements have no known side effects, besides the above mentioned intestinal distress, which is easily overcome by properly dissolving the supplement. The addition of these supplements will differently help you in your workout routines, so if you are possibly lacking the conviction or blaming the fact that you are lacking in energy to continue with your fitness and or weight loss goals, then perhaps you should consider implementing creatine supplements in your routine.

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Endurance Training for Best Results

Article by Jeff Anderson

Endurance Training for Best Results

Like most athletes already know, training and preparation is the key to success. Talent may be what gets a people into sports but it is their discipline that keeps them there. Being an athlete requires hard work in practice as well as in actual games. You have to go through a lot of training to make sure you do well and stay strong throughout the competition. One of the popular trainings is endurance training. It is arguably the best training that athletes undertake. Endurance training includes exercises that develop endurance and stamina by conditioning the body to be able to handle distance while maintaining speed. Athletes such as runners, swimmers and tri-athletes like this type of training because to win they need to be able to sustain their energy from the starting line until the very end.

There are many types of endurance training, including aerobic endurance, anaerobic endurance, speed endurance and strength endurance. These exercises include many sweat inducing movements and will definitely test your strength and how long you can last. These endurance training exercises require that several systems of the body like the circulatory and respiratory systems give energy to the muscles so that a person can sustain himself during various activities like marathons and competitions.

Just like any normal training, endurance training starts with some warm up exercises to make sure the muscles don

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