Best Endurance Sports to Build Overall Strength
Endurance training is a method of improving physical endurance and significantly enhances health and athletic performance. Endurance training encompasses a variety of forms, including aerobic and multi-training exercises. Strength training for different body parts is also a key component of endurance training.
Endurance training is a method of improving physical endurance and significantly enhances health and athletic performance. Endurance training encompasses a variety of forms, including aerobic and multi-training exercises. Strength training for different body parts is also a key component of endurance training.
First, we need to clarify whether we need to improve our cardiorespiratory endurance (aerobic endurance) or our muscular endurance.
- Cardiorespiratory Endurance (Aerobic Endurance)
- Goal: Enhance cardiorespiratory function and improve exercise endurance
Sustained aerobic exercise: Such as jogging, cycling, swimming, and rowing machine, at least 30-60 minutes per session, 3-5 times per week
High-Intensity Interval Training (HIT): Short bursts of high-intensity sprints (30 seconds to 1 minute) followed by low-intensity recovery (1-2 minutes), repeated for 4-8 sets
Long-Term Low-Intensity Training (LISS): For example, brisk walking or slow cycling, suitable for building endurance
Cross-Training*: Combine different exercise styles (such as running, swimming, and rowing) to reduce fatigue accumulation and improve overall endurance
- Muscular Endurance
- Goal: Keep muscles working for extended periods without fatigue
High-Repetition, Low-Resistance Training (HIT): Choose 50-70% of your 1RM (maximum lift weight) and perform 12-20 reps per set for 3-5 sets (e.g., squats, push-ups, deadlifts, etc.)
Circuit Training Training: Perform multiple exercises consecutively (e.g., squats, push-ups, deadlifts, and crunches) with short rest intervals (under 30 seconds).
Isometric Training: Such exercises as planks and wall sits maintain continuous muscle tension.
Of course, regardless of the type of training, adequate nutrition and rest are crucial.
Basic methods for improving muscle endurance include progressive resistance training, circuit training, isometric contraction training, aerobic endurance training, and nutritional supplementation.
- Progressive Resistance Training
Spur muscle adaptation by gradually increasing the load. Multi-joint compound exercises can be performed using dumbbells, barbells, or machines. Keep your movements slow, repeating 12-15 times per set to failure, with rest periods of 30-60 seconds between sets. Focus on strengthening the muscle fibers of large muscle groups, such as the chest, back, and legs. Perform these exercises 2-3 times per week, alternating between different muscle groups.
- Circuit Training
Combining sets of 6-8 strength-training exercises for different body parts, hold each exercise for 30-90 seconds before switching immediately. Maintain a heart rate of 60%-80% of your maximum heart rate throughout. This method can simultaneously improve muscular endurance and cardiopulmonary function. It's suitable for bodyweight training or small equipment like medicine balls and resistance bands. Circuit training sessions can be scheduled twice a week.
- Isometric Training
Sustained muscle contraction by maintaining static positions, such as planks and wall squats. Holds of 30 seconds to 2 minutes each can effectively enhance the oxidative metabolism of slow-twitch muscle fibers. Maintain proper posture to avoid compensation during training. Use controlled breathing. It's recommended to train different muscle groups on alternate days.
- Aerobic Endurance Training
Moderate-intensity sustained exercise, such as swimming, cycling, or jogging, for 30-45 minutes three to five times a week can improve muscle capillary density and mitochondrial function. Interval training, alternating between high and low intensity, is recommended. For example, interspersing sprints with running, can help improve muscle resistance to fatigue.
- Nutritional Supplementation
Consume 1.4-2 grams of high-quality protein per kilogram of body weight daily, divided into 4-6 doses. Prefer complete proteins such as whey protein and egg. Replenish carbohydrates promptly after training to promote glycogen recovery, and increase omega-3 fatty acid intake to reduce muscle inflammation. Ensure adequate vitamin D and calcium intake to maintain neuromuscular function. Consult a doctor for the use of creatine supplements as needed.
Training plans should be individualized. Beginners should start with two full-body workouts per week and gradually increase frequency and intensity. Thoroughly warm up and stretch before and after training, and monitor your resting heart rate in the morning to assess recovery. Ensure 7-9 hours of quality sleep daily to promote muscle repair, and increase calorie intake by 20% on training days. If persistent muscle or joint soreness occurs, adjust your training plan and seek professional sports medicine advice if necessary. Keep a training log to record changes in load, and adjust your training pattern every 6-8 weeks to avoid plateaus.
