8- Endurance Strength Training

Endurance exercises are exercises that aim to improve the body's ability to continue physical activity for long periods of time without feeling too tired. These exercises involve strengthening the muscles, heart, and blood vessels to work more efficiently. Here's a detailed explanation of endurance training:

1. Definition of durability

Endurance is the ability to perform physical activities for long periods of time without getting too tired. This strength includes both muscular endurance and cardiovascular endurance.

2. The importance of endurance strength training

• Improve athletic performance: Helps improve performance in sports activities that require sustained effort such as running, swimming, and cycling.
• Promote overall health: Improves cardiovascular health and reduces the risk of chronic diseases such as diabetes and hypertension.
• Increase energy and stamina: Makes daily activities less stressful and increases energy level.

3. Types of endurance strength training

A. Cardiovascular endurance exercises

Includes activities that increase heart rate and help improve cardiovascular efficiency. Examples include:

• Running: Whether outdoors or on a treadmill.
• Swimming: It's an excellent exercise for improving endurance.
• Riding a bicycle: Both on the road and on stationary bikes.
• Rowing: Helps strengthen muscles and increase endurance.

B. Muscular endurance exercises

Focuses on improving the ability of muscles to work for long periods of time. Examples:

• Weightlifting exercises: Use light weights and repeat the movements.
• Body exercises: Squats, push-ups, and planks.
• Resistance exercises: Using elastic bands or resistance equipment.

4. How to perform endurance strength training

a. Heating

Always start with a 5-10 minute warm-up to prepare your muscles and joints for physical activity.

B. Choosing the right exercises

Choose exercises that target different muscle groups and match your fitness level.

c. Frequency and intensity

• Gradually increase the frequency over time.
• Keep the intensity moderate to high, but avoid reaching the point of exhaustion.

D. Cooling

Finish the session with 5-10 minutes of cooling and stretching to relieve tension on the muscles and aid in recovery.

5. Tips for Improving Endurance

• Gradually build up to your workout: Start slowly and gradually increase the intensity and duration of the exercise.
• Proper nutrition: Make sure to eat balanced meals that contain carbohydrates, proteins and healthy fats.
• Rest and recovery: Give your body time to recover between exercise sessions.
• Vary your workouts: Try different exercises to keep you motivated and avoid over-repetitive injuries.

6. Measurements and evaluation

• Monitor progress: Use apps or logs to measure performance and determine improvement.
• Periodic assessment: Conduct periodic assessments of your fitness level to adjust your exercise program as needed.

7. Examples of endurance training programs

A. Program for beginners

• First day: Light jogging for 20 minutes.
• Second day: Weight training with light weights, 3 sets of 15 repetitions.
• Third day: Swim for 30 minutes.
• Fourth day: Day of rest.
• Fifth day: 45-minute cycling workout.
• Sixth day: Resistance training using elastic bands.
• Seventh day: Day of rest.

B. Intermediate level program

• First day: Moderate running for 30 minutes.
• Second day: Weight training with medium weights, 4 sets of 12 repetitions.
• Third day: Swim at medium speed for 40 minutes.
• Fourth day: 30-minute rowing workout.
• Fifth day: Resistance training with free weights.
• Sixth day: Ride a bike for an hour.
• Seventh day: Day of rest.

Conclusion

Endurance training is an essential part of any fitness program. It improves overall body performance, increases energy, and reduces the risk of chronic disease. By following a balanced and flexible training program, everyone can significantly improve their strength and endurance.