Our bodies rely on different energy-producing pathways, muscle fibers and fuel sources for performing strength and endurance exercises. No one exercise is perfect for increasing both endurance and strength. Many forms of training have beneficial crossover effects for both Taking a targeted, progressive approach to exercise can lead to quick increases in strength and endurance.
Muscular strength
Muscular strength is the ability to exert maximum, short duration force against resistance. Strength training utilizes the anaerobic metabolic pathways, typically recruiting the Type II, or fast-twitch, muscle fibers. Type II fibers are further categorized into II-A and II-B variations. Type II-A fibers have moderate resistance to fatigue, high mitochondria and medium capillary density. They utilize high creatine and glycogen fuel, with medium triglyceride (fat) stores. Type II-B fibers specialize in short, high force, power activities with low mitochondria, high creatine and glycogen, and low triglycerides. Muscular strength is measured by the 1RM or one-rep-max.
Exercises for Muscular Strength
Dumbbells, barbells, strength bands, weight machines and cables can all be used as resistance to increase strength. Compound, multi-joint movements with free weights are most effective for increasing strength. Muscle fiber recruitment typically works from smallest to largest, the largest being those responsible for power. The Big Three: the squat, deadlift and bench press, are commonly used to improve strength. Jonathan Lawson and Steve Holman of Iron Man Magazine recommend using the "Ultimate Exercise" for each muscle group. Performing these strength-component exercises in a repetition range from 3 to 6 reps per set is very effective for increasing muscular strength
Muscular Endurance
Defined as the ability to exert sub-maximal effort repeatedly over time, muscular endurance is very different from muscular strength. Endurance exercises use the aerobic capacity of muscles to produce energy via the Krebs Cycle. Long bouts of exercise utilize Type I slow-twitch muscle fibers. Contrary to fast-twitch fibers, they have high resistance to fatigue and possess high mitochondria and capillary density. The low creatine and glycogen content means more triglycerides for efficient energy production. Endurance fibers allow muscles to sustain contraction for long periods of time. Muscular endurance is often measured with a sit-up test or by using 80 percent of 1RM until muscular failure on any given exercise.
Exercises for Muscular Endurance
Endurance exercises can increase the cellular mitochondria and capillary density of muscle fibers. Typical endurance exercises include aerobic activities like running, jogging, swimming, cycling, triathlons and decathlons. Body weight exercises are useful because they use both strength and endurance. The U.S. military has long used such exercises as running, pull ups, situps and body squats to increase strength and endurance quickly. Circuit training involves repeated circuits of several different exercises, with very little rest, and is another way of training for endurance.
Benefits of Increasing Strength and Endurance
There are many benefits to incorporating both strength and endurance training into your regimen. Both forms of exercise decrease the risk of injury by helping to build stronger ligaments and tendons. Bone density also improves with both endurance and strength training, helping to prevent osteoporosis. Regular exercise has been shown to lower blood pressure, raise good cholesterol levels and increase resting metabolic rate. In fact, the more muscle you have, the more calories you will burn every single day. The more calories you burn, the more food you can enjoy. Not to mention the benefits to your mind from the increase in feel-good endorphins, which are produced during strength and endurance exercise.
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