The workouts at ISC in Sacramento, CA, include ones for strength, balance, flexibility, and endurance. The types of endurance workouts most people immediately think of are cardiovascular endurance workouts. Those increase the ability of the lungs and heart to provide oxygen for the body. There is another type of endurance. It’s muscular endurance, that’s the ability to work the muscles for long periods without tiring them. Both types of endurance workouts are important. Some exercises focus on cardio endurance, while others focus on muscular endurance. There is a group of exercises that focus on both.
Walking can boost your cardiovascular endurance.
Exercises that increase your heart rate for a longer period, such as running, walking, swimming, and cycling, can train your body to increase the intake of oxygen. They boost the performance of the heart and lungs, improve circulation and even build strength in the muscles you use. Cardiovascular endurance training can help lower blood pressure, while increasing heart health and reducing the potential for heart disease. Continuously modifying the intensity of the activity from high intensity to a recovery pace is called high intensity interval training—HIIT—and can get faster results than steady-state workouts.
Muscular endurance allows you to contract muscles against resistance longer.
You’ll be able to do more repetitions of each strength-building exercise when you build muscle endurance. Squats and push-ups use the pull of gravity and the weight of the body as resistance. As you build muscle endurance, you can do more repetitions and, in most cases, adjust your body position to make the exercise more difficult. A bent knee push-up is easier to do than a regular push-up. As a person develops more muscular endurance, they can do more bent knee push-ups and ultimately switch to the traditional push-up that’s harder.
Many workouts build both muscle and cardiovascular endurance.
You can turn your strength-building workout into a workout that builds both muscular and cardiovascular endurance by making it a circuit training session, where you move quickly from one strength =-building exercise to another with little rest between each one. You can time circuits and challenge yourself to cut the time for each round of exercises. Making your workout a HIIT session, where you modify the intensity and speed, is another way to combine the two. Doing kettlebell workouts also builds both types of endurance.
- You can add speed to your resistance exercises or weights to your cardio workouts to build both cardio and muscle endurance. Arm and leg weights can test muscular endurance and so can carrying dumbbells and swinging your arms vigorously as you walk or run.
- Including explosive movements in your strength-building workouts can boost both cardio and muscle endurance. Frog squat jumps, squat thrusts, burpees and tuck jumps are a few examples.
- Building cardiovascular endurance requires strengthening of the respiratory muscles, such as the diaphragm. Improved respiratory muscle function allows deeper breaths and increased oxygen intake.
- Running is often used to build endurance and can help muscles improve their performance when doing other tasks. It increases PAP—post-activation potential—which increases how long you can perform exercises for endurance.
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