The concept of what makes a solid exercise program is a combination of cardio and strength training. A more athletic training approach is to start an endurance cardio and muscle program. Endurance is usually used in high intensity aerobic exercise over long periods of time. This should be paired with an endurance strength training program because a purely cardio endurance program will have a negative effect on your strength capabilities. If you're preparing for a race or looking to obtain the health and physique of an athlete, cardio and muscle endurance training are the way to go.
Benefits
Aerobic exercise induces heavy and faster breathing that increases the oxygen in your blood. This in turn causes the lungs and blood vessels to provide oxygen more easily throughout your body. An increase in muscle enzymes, which are proteins found in muscle tissues, also occurs. Endurance training provides you with long, lean muscles and a leaner body overall, much like a runner or dancer.
Function
Endurance training provides an athlete or potential athlete with the ability to produce an output of energy over a long period of time. Different types of endurance training address specific forms of energy output.
Types
Aerobic endurance is important for any kind of endurance training, anaerobic endurance is crucial for long-distance runners, speed endurance is good for sprinters and strength endurance is important in any type of activity in which muscle groups are active for extended periods of time.
Time Frame
Aerobic training is also known as long distance training. As the name suggests, you want to perform cardio exercise for more than 30 minutes, at 65 percent to 85 percent of your maximum heart rate. To determine your maximum heart rate, subtract your age from 220. Speed endurance should be performed in short bursts over a longer time frame. Strength training is the concept of low weight/high repetitions, the goal being to have your muscles exerting force longer than you would during a standard workout.
Considerations
With any new workout or diet program, you want to check in with your primary care doctor first. Also, seeking the assistance of a fitness professional, especially if dealing with any past or present injuries, would be wise with endurance training.
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