Endurance Training 101 - (Part 1)


08 May

The objective of any athlete seeking endurance is to maintain such endurance once an event occurs:

- A championship mostly for combat fighters

- Running events for runners (10K, 15K, 21K)

- Sprinters on the track (400M, 800M, 1200M)

- Others like to build endurance for the sake of acrobatics e.g.: Street Athletes.


Adenosine Triphosphate (ATP) is the chemical compound that supplies energy when muscles contract; actively contracting muscles obtain ATP from GLUCOSE stored in the blood stream & from the breakdown of glycogen stored in the muscles ----> Thus Carbohydrates play an essential role to ENDURANCE TRAINING. FOUR SYSTEMS that include endurance in their regimen. Aerobic, Anaerobic, Speed and Strength.

Aerobic: During aerobic work, the body is working at a level that the demands for oxygen and fuel can be met by the body’s intake. Aerobic endurance can be developed using continuous runs and 1:1 Ratio Interval Training.

Anaerobic: is a training-state where the body is working hard and cannot meet the required amount of oxygen and fuel, thus it relies on the stored reserves of fuel. Anaerobic endurance can be developed by using repetition methods of high intensity work with LIMITED recovery.

Speed Endurance: is a coordination of muscle contraction of an intensity greater than 85% covering 60% to 120% of the athlete’s goal.

Strength endurance: is an athlete’s capacity to maintain the quality of their muscles’ contractile force.

NOTE: As an endurance athlete there's a big chance of developing an athlete’s heart which is very different to the non-athlete’s/regular person's heart... Things to keep in mind:

- Bradycardia

- Thickening of the Heart Muscle wall

- Enlarged heart

- Increase Muscle Enzymes.

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