The Importance of Endurance Training

 

What Is Endurance Training?

Before getting into the benefits of endurance training, it’s useful to define exactly what endurance training is – and isn’t. In general, endurance training is any type of exercise you do with the intent of extending how long you’re able to work out. There are two types of endurance training: Muscular and cardiovascular.  

Muscular endurance refers to building muscle strength so that you are physically capable of performing the same exercise over and over again with good form. Strength is your ability to lift things and move easily, while endurance refers to how long you can lift that weight or repeat a motion.

For example, performing a plank is often difficult for people who do not have strength or endurance, as they may not be able to support their body weight, or may only be able to maintain the position for a few seconds. At the same time, someone with adequate strength may be able to hold themselves up, but only with conditioning and practice can they build their endurance to maintain the position for longer periods. Muscular endurance is increased via repetitions and adding weight, steadily increasing your workout intensity.

Cardiovascular endurance, on the other hand, refers to how well your heart, lungs, and blood vessels can provide your muscles with oxygen, which determines how long you can engage in aerobic exercise without needing to rest. As with muscular endurance, people who have been sedentary and are just beginning to work out typically don’t have a great deal of cardio endurance, and can only exercise for 10 to 15 minutes before becoming winded.

The more they exercise and build their body’s strength, the longer they can exercise. Building cardiovascular endurance is mostly a question of time: It can be developed by steadily adding time to your workouts as you build strength. For example, runners build endurance by adding time or distance to their runs gradually. As they become more comfortable running longer distances, they then start working on becoming faster.

The Benefits of Endurance Training

You might be thinking that you have no need to increase your endurance since you don’t have any plans to enter an Ironman competition or start competitive weightlifting. The fact is, though, building endurance has health benefits beyond improving your ability to compete in distance events. Improving your endurance can help you meet and exceed recommendations for regular exercise  (currently 30 minutes per session, five days per week), which has demonstrated health benefits. 

More specifically, endurance training can:

• • Improve your metabolism.  Studies indicate that endurance training can boost production of the hormone FGF21, which helps increase metabolic function.

• • Reduce your risk of cardiovascular disease. Any exercise can be beneficial for your heart, but research indicates that endurance exercise is particularly effective at improving the heart’s ability to pump oxygenated blood, reducing the risk of cardiovascular disease.

• • Increase your lifespan. A large 15 year study of runners found that people who ran for about 50 minutes per week lived longer than those who didn’t run, suggesting that endurance training can extend your life.

• • Support mental health. Although any exercise can help improve your mood and reduce the symptoms of depression, anecdotal evidence suggests that endurance can further enhance those effects. Continually building your stamina and endurance contributes to a sense of accomplishment, which in turn can boost confidence and self-esteem.

• • Improve your sleep. Exercise is also proven to help improve sleep, as it can promote the production of melatonin, a brain chemical that regulates your sleep-wake cycle. Endurance training can also support better sleep by the simple fact that you’ll be more tired after working out, helping you drift off more easily.

• • Promote a youthful appearance. Research shows that exercising can actually slow the signs of aging. A study of long-distance cyclists over age 55 showed they had improved muscle mass and immunity as younger people.

How to Build Your Endurance

Many people build endurance naturally as a part of a healthy lifestyle that includes regular exercise. For instance, think about the first time you went for a run after a long hiatus or tried a new exercise routine. It was likely difficult, and you might have needed to take some breaks or even considered quitting altogether. The more you stuck with it, though, the easier those workouts became, and eventually, you were able to run longer and faster or complete the routine while hardly breaking a sweat.

Even though some endurance improvements happen naturally, it’s still important to work on intentionally building your endurance to continue getting the most out of your workouts. Long-distance runners, cyclists, swimmers, and anyone playing sports like football, soccer, or hockey also need to focus on their endurance.

There are several different approaches to building your stamina, and the best option for you depends largely on your fitness level and goals. The most common type of training is the long duration/moderate intensity approach. Distance runners, for instance, often use this approach to prepare for races, building up to running at a moderate pace for the distance of the race plus 30 minutes. This approach allows for a long training session without putting too much strain on the body, giving the athlete confidence in their ability to complete the event. For those who aren’t training for a race, exercising at a moderate intensity for a longer period helps regulate blood sugar, burns fat, and improves blood oxygen levels.

Other types of endurance training last for either moderate or short durations at a high intensity. Also known as interval training, this type of exercise helps build endurance with alternating periods of high-intensity exercise (at or close to your maximum capabilities) for a short period, usually a minute or less, followed by a rest period of less intense exercise.

This type of training has been shown to improve cardiovascular function, and it is beneficial to endurance athletes who are likely to face differing conditions during events. For example, runners may encounter hills during a race and need to adjust their intensity. The primary benefit of interval training is that it takes less time while still offering similar benefits to longer workouts.

Finally, resistance training is another form of endurance training designed to increase strength, power, and stamina.  Resistance training focuses on building muscular endurance using your own body weight. Exercises like planks, squats, lunges, pushups, and sit-ups are all effective at building your muscular endurance and can help increase your power during aerobic workouts while reducing the risk of injury. Increasing the number of repetitions and sets you perform during each workout gradually builds your endurance.

Benefits of Eccentric Training

Eccentric exercises are also referred to as negative training or negative work. They benefit muscles by absorbing the mechanical energy exerted by the heavy workload.  That energy is then released with what is called elastic recoil, essentially a spring-like actions that facilitates the next muscle movement.  

Eccentric muscle contraction was originally called excentric by Danish researcher Erling Asmussen in 1953 to describe the movement away ("ex-") from the center ("-centric") of a muscle. Other examples of eccentric contraction include:

• • Lowering a weight during a shoulder press  
• • The downward motion of squatting   
• • The downward motion of a push-up  
• • Lowering the body during a crunch  
• • Lowering the body during a pull-up  
• 
  

Exercise Benefits

Sports physiologists believe that eccentric training can build muscle size and strength better than standard concentric-eccentric movements. By focusing solely on the downward force exerted on a muscle, you can enlist heavier weights than you might otherwise be able to lift.

As a result, you may see improvements in the weight room faster. Eccentric training can help you get stronger in certain movements.

By working on the negative phase of a pull-up, pushup, squat, or any exercise, you get more proficient in that movement. 

There may also be benefits for those trying to lose weight. While an eccentric contraction uses less energy and oxygen than a concentric contraction, the negative movement actually creates more force. This not only enhances muscle growth but also increases the rate of metabolism (the conversion of calories and oxygen into energy), promoting weight loss.

According to research from Wayne State University, a full-body eccentric workout increases the resting metabolism in athletes by 9% and for no less than three hours following the exercise.  

Eccentric training often involves a partner who aids in the lifting of weight (the concentric movement) and stabilizes you as you lower the weight on your own (the eccentric movement). Alternately, you can focus on the eccentric movement by lifting a weight or body part quickly (say, within a second) and lowering it slowly (over three to five seconds).

Rehabilitation

Eccentric exercise is also commonly used for physical therapy and rehabilitation. Because eccentric contractions create more force with less energy, it is less likely to overtax injured joints and muscles. This can be especially valuable for elderly people who haven't the physical capacity for traditional eccentric-concentric exercises.

Anterior cruciate ligament (ACL) injuries are typically treated with eccentric exercise. The downward movement is less likely to compromise the stabilizing ligaments of the knee. Concentric movement, by contrast, places extreme stress on the joint as it is forced to simultaneously lift and stabilize the weight.

Other medical conditions for which eccentric training may be helpful include:¹

• • Patellar tendonitis, also known as "jumper's knee"
• • Muscle-tendon injuries
• • Osteopenia diminished bone mineral density
• • Sarcopenia, muscle wasting related to aging
• • Tendinosis and other repetitive stress injuries
• 
  

Side Effects and Risks

While beneficial, eccentric contractions are not without risks and side effects. The downward force exerted on muscle can protect against injury but will likely increase the risk of delayed onset muscle soreness (DOMS).

This is due to micro-tears that develop as a contracted muscle lengthens, causing soreness and pain 24 to 72 hours after the exercise. Repeated training can help reduce much, if not all, of the post-exercise soreness.

Eccentric contractions may also pose a health hazard if you lift weights larger than your maximum capacity. With something as simple as biceps curl, the lowering of excessively heavy weight can cause wrist sprain, elbow strain, and shoulder injury. To avoid this, you need to determine what your ideal lifting weight is.

Your ideal lifting weight is between 50 and 70 percent of your one-repetition-maximum (1-RM). This is the maximum amount of weight you can lift with proper form.  If your 1-RM is 50 pounds, you should lift no more than 25 to 35 pounds. 

 

Beat Spring Allergies

 

1. Limit your time outdoors.

Each spring, trees release billions of tiny pollen grains into the air. When you breathe them into your nose and lung, they can trigger an allergic reaction.  Staying inside can help, especially on windy days and during the early morning hours, when pollen counts are highest.

When you do head outdoors, wear glasses or sunglasses to keep pollen out of your eyes. A filter mask can help when you mow the lawn or work in the garden. Different types are available, so ask your doctor to suggest one that will work best for you.

Once you head back inside, always take a shower, wash your hair, and change 

your clothing. Otherwise, you’ll bring pollen into your house.

2. Take allergy medicine.

It can help adults and children with sniffles and a runny nose. Antihistamines, which block your body’s response to allergies, usually work in less than an hour. But read the package carefully. Some older drugs, like chlorpheniramine, clemastine, and diphenhydramine can make you drowsy.

For more severe allergies a nasal spray is suggested. But don’t expect symptoms to vanish right away, they may take a few days to work. Since they can have side effects like burning, dryness, or nosebleeds, use the lowest dose that controls your symptoms.

Your doctor may recommend allergy shots if other medicines can’t relieve your symptoms. They contain a tiny amount of the pollen and will help your body build up resistance to it. You’ll likely need to get one shot each month for 3 to 5 years.

3. Protect yourself early on.

Start taking medicine long before your eyes get watery and you’re sneezing nonstop, at least 1 week before the season begins. That way, the medicine will be in your system by the time you need it.

4. Get natural relief.

Some herbal remedies may help stave off allergy symptoms. More research is needed, but an extract from a shrub called butterbur shows promise. Biminne, a Chinese herbal formula with ingredients like ginkgo biloba and Chinese skullcap, may also help. One study found that people who took biminne five times a day for 12 weeks still felt the benefits a year later.

Tell your doctor first. Natural or alternative doesn’t necessarily mean safe. Butterbur may cause an allergic reaction in people who are sensitive to plants like ragweed and marigold. Biminne doesn’t always work well with diabetes medicines. And because it’s unclear how these herbs help, the possible long-term side effects are unknown.

5. Tweak your home.

Simple changes make a difference. Shut all windows to keep out pollen. Use an air conditioner to cool your home instead of a fan, which draws in air from outside.

Take off your shoes at the door and ask guests to do the same. That keeps allergens outside.

Clean floors with a vacuum cleaner that has a HEPA (high-efficiency particulate air) filter. These filters trap 99.97% of microscopic particles in the air. And don’t line-dry clothes or sheets in warmer weather! They’ll collect pollen while they hang outside.

Finally, don’t smoke. It can make allergy symptoms worse. If you or someone you live with smokes, now is a good time to quit.

Positive Affirmations Can Help You Achieve Your Goals

 

Affirmations are positive statements that are often used to combat negative self-perceptions or enhance focus on personal goals. Affirmations also tend to foster the expectation of success. Often, affirmations address a specific concern or fundamental self-talk theme. As an example, someone struggling with weight concerns may have frequent, albeit self-defeating thoughts such as, “I am never going to be able to lose/gain weight” or “My body is my enemy.”

Self-critical, pessimistic statements can make it more difficult to stick with goals, especially during the expectable minor setbacks most people experience on the road to success. In essence, habitual negative self-statements can erode self-confidence and become self-fulfilling prophecies of failure.

HOW AFFIRMATIONS CAN BE EMPLOYED IN DAILY LIFE

Affirmations can serve as an important tool for staying on track and staving off feelings of discouragement. To use the previous example, an affirmation to address anxiety or pessimism around weight concerns could be, “Each day, I am one step closer to achieving my healthiest weight.” If the negative self-talk is more generalized or self-critical, one might create an affirmation such as, “I partner with my body in keeping myself well.” An affirmation that is counter to negative feelings or beliefs related to exercise is, “It feels wonderful to eat well and move my body.”

Again, a productive affirmation is specifically related to a positive goal; the opposite of what the negative self-talk says; and helps one imagine a successful outcome.

AFFIRMATIONS PRESENT AND FUTURE

Although affirmations are commonly phrased in the present tense (to foster a feeling of these statements already being true), affirming statements can also be combined with guided or self-directed imagery to focus on future success. This technique is actually used in hypnosis and self-hypnosis, and is referred to as “future progression.” Future progression imagery involves creating the multisensory experience of being in that moment when one has already achieved a future goal, even though the actual imagery is happening within oneself, in the present moment.

HOW AFFIRMATIONS WORK

Although crafting affirmations can be straightforward, recent research has found affirmations effectively increase feelings of well-being and improve the likelihood of making good choices. As you’ve probably noticed, when under stress, most people are more vulnerable to self-doubt or feeling overwhelmed in general. Affirmations appear to work by reminding us of personal resources beyond what we notice when we are discouraged. Relatedly, affirmations seem to help us to reflect on our core values and draw upon the positive personal experiences we’ve had.

AFFIRMATIONS AND THE BRAIN

Several different brain regions are thought to be involved in the benefits seen related to engaging in affirmations. For example, in previous studies, the ventral striatum and the ventral medial prefrontal cortex have been linked to assigning a positive value to something (such as achieving a goal) and viewing it as a reward. Increased activity in the medial prefrontal cortex and posterior cingulate cortex have been linked to focusing on one’s personal strengths. In addition, self-affirmations may work in part by engaging the anterior cingulate cortex and the ventrolateral prefrontal cortex to regulate emotions (staving off negative emotions, or remaining more objective) when faced with difficult situations.

HOW TO INCORPORATE AFFIRMATIONS INTO YOUR LIFE

There are a number of easy, free-to-low-cost ways to use affirmations to help you make positive change. A quick internet search will reveal an abundance of audio programs featuring positive affirmations and imagery, but you can also make your own. Here are some suggestions:

1. Set aside some quiet time to engage in this exercise.
2. Write a list of some goals that you’d like to achieve. Make the list simple, specific, and concrete.
3. Pick one goal to start. You are probably more likely to stick with a goal that is consistent with your personal values rather than one someone else sets for you.
4. Note any negative thoughts you tend to have when you try to focus on your goal.
5. For each negative statement, write a positive statement that is the opposite of the negative self-talk. Make the statements short and to the point.
6. Even if the goal is for some time in the future, write the positive statements as if they are already true (e.g., “I enjoy moving my body and feeling healthy” or “Each day, I feel stronger, happier, and healthier.”).
7. Recall a specific time in your life when each statement rang true for you. Remember, it’s not about recalling a time when things were perfect.
8. For each affirmation, vividly envision the future goal as already being true. Imagine how your body feels, envision how your life or health will have changed, and how terrific it feels to have achieved something meaningful to you. Use as many of your senses as you can to engage in this imagery.
9. Repeat each individual affirmation, silently or out loud. Breathe.
10. Set aside a few minutes to meditate on your affirmations each day. You can even record yourself saying each positive statement, and play this back to yourself.

Benefits Of Muscular Endurance

 

What is muscular endurance? Muscular endurance is the ability to continue contracting a muscle, or group of muscles, against resistance, such as weights or body weight, over a period of time.

Increasing the performance of these muscles means they can continue to contract and work against these forces.

Greater muscular endurance allows a person to complete more repetitions of an exercise, for example, pushups or squats.

Benefits of muscular endurance training

According to the American Council of Exercise (ACE), the benefits of muscle endurance include:

• helping maintain good posture and stability for longer periods
• improving the aerobic capacity of muscles
• improving the ability to carry out daily functional activities, such as lifting heavy items
• increasing athletic performance in endurance-based sports

How to measure muscular endurance

Muscular endurance tests measure how many repetitions of a movement people can do before the muscles reach a state of fatigue and cannot continue the exercise.

Many tests focus on measuring upper and lower body muscle endurance by measuring how many pushups, squats, or situps people can achieve.

A person can work with fitness instructors to measure muscular endurance or record how many repetitions of a particular exercise they can perform before reaching the fatigue state.

How to improve endurance

To increase muscular endurance, ACE recommend a combination of lower and upper body exercises, with strengthening exercises to target the whole body.

Moderate resistance training, with short intervals in between for rest, creates short bursts of tension to build strength.

Circuit or high-intensity interval training (HIIT) can be a suitable way to combine cardio and strength training into one workout.

Unless a person’s fitness goals involve training for a particular endurance-based sport, training for muscular endurance alone may not be the most appropriate strategy.

The best exercise programs mix strength and muscular endurance training.

Some evidence also suggests that exercise programs that people find enjoyable may be more likely to generate long-term benefits, as they may be more likely to stick with them.

Training for muscular endurance

When training to improve muscular endurance, what matters most is not the type of exercise, but how people design their workout.

People should take into consideration the following when tailoring a workout to boost muscular endurance:

• the number of reps
• the weight or resistant force on the muscles
• the number of sets
• length or rest periods

According to the National Strength and Conditioning Association, individuals training for muscular endurance should aim to complete three or more sets of 15 or more exercise reps with a load that is 50% or less of their one rep max (RM).

A person’s one rep max is the maximum load with which a person can complete one repetition of an exercise.

For example, a person may wish to use the leg press machine at the gym to build endurance in the legs.

If they have an RM of 300 pounds (lbs), they should aim to perform 2–4 sets of 15 or more reps with a load of 150lbs or less, with brief rest periods between sets.

As their muscular endurance for this exercise increases, they may wish to make the exercise more challenging by reducing rest times between sets, or increasing the reps per set, rather than increasing the load weight.

A person can apply the same principle of high rep and set volume, low–moderate load, and short rest periods to any exercise,  such as bench presses, dumbbell curls, pushups, or squats.

People can choose exercises that suit their preferences and are challenging yet enjoyable enough to sustain training.

Promoting A Healthy Spring

 

Start a New Exercise Routine

The mornings are warming up, the spring means the sun rises earlier each day.  So take good advantage of this change.  Get out and exercise before starting your day, whether it is going for a run or walking the dog.  Exercising before work can begin your day on a high note with clarity and energy. The American Heart Association recommends that individuals do moderate exercise for at least 150 minutes per week, or 75 minutes per week of vigorous exercise.

Revamp Your Diet with Fresh Fruits and Vegetables

Take advantage of the variety of vegetables available during spring. A healthy diet includes adding vegetables and fruit every day. Vegetables like broccoli, green beans, leafy greens, zucchini, cauliflower, cabbage, carrots, and tomatoes are low in calories and high in fiber, vitamins, and minerals. Try to eat about 3 to 5 servings every day. Fruit is also a good source of fiber, vitamins, and minerals. You should try to eat about 2 to 3 servings of fruit each day. It goes without being said that it is OK to indulge in the occasional ice cream cone. Although, frozen yogurt would be a healthier alternative.

Drink More Water

As the heat kicks into high gear it is harder to stay hydrated and more important to drink more water. Drink plenty of water before going outside and have plenty on-hand to stay hydrated. If you aren’t a fan of water, try one of our recipes for Cucumber Water—it makes a great party beverage for those hot days!

Cut Out the Night Cap

If one of your habits is having a drink before bed, or having a few at dinner, you may want to reconsider your next glass of merlot. Alcohol not only causes dehydration, but is also associated with sleep disorders, high blood pressure and certain types of cancer. It is recommended that women limit themselves to one drink per day, and men up to two alcoholic beverages each day.

Check In for a Check Up

You may have chalked up some symptoms and illnesses to the winter blues, but now that it is spring, its time to get back to the doctor for a head-to-toe check up! A periodic well-exam for all ages is not just about good medical care, but it also gives you the opportunity to learn more about beneficial health habits, counseling and community support services as well as an overall view of the best ways to take care of yourself and your family for a lifetime. Your doctor will let you know how often they need to test for high blood pressure, diabetes, other diseases, and cancer screenings.

Protect Your Skin

It is going to get hot, the sun is shining, and your skin needs protection. Not only do men and women need to regularly moisturize their skin, but also protect it from the harsh rays of the sun. If you’re outside, make sure to use a sunscreen with SPF 15 or higher that protects against UVA and UVB rays. It doesn’t hurt to throw on a pair of sunglasses and hat as well!

Renew Relationships

It’s time to get out of the house and visit with your friends and family. Research has shown that good, strong relationships benefit your overall health and happiness. Spend the day with people you love, and schedule regular outings to enjoy the great spring weather.

Being Happy Makes You Healthier

 

6 Proven Health Benefits of Happiness

1. Improved Heart Health

Studies have linked happiness with improved heart health and lower risk of heart disease by 13-26% 

2. Ability to Combat Stress More Effectively

Excess stress causes higher levels of cortisol – the stress hormone – which can lead to a number of health conditions. Individuals who are happier have consistently lower cortisol levels in their blood.

3. A Stronger Immune System

Some research has indicated that being happier can support a strong immune system, leading to greater health all round, and the ability to fight infections or disease more effectively.

4. Overall Healthier Lifestyle

Happiness has also been linked to several positive and highly beneficial health habits, that promote a greater sense of wellbeing. This includes eating a healthier diet, engaging in more physical activity, and overcome poor sleeping habits. 

5. Can Help Reduce Pain

Individuals who are happier, have a better perspective and are able to accept new thoughts easily, which can lead to a lower experience of pain especially connected to chronic conditions.

6. Increased Life Longevity

One of the most interesting finds from the research for health benefits of happiness is its connection with life longevity. Researchers believe that because of the impact happiness has on all of the above health benefits, it can ultimately help you live a longer life.

The Benefits of Happiness at Work

Until relatively recently, work and happiness weren’t really connected, but research is starting to show that there is a range of benefits for happy employees – for both the individual and the organization. Some of the benefits of happiness at work include:

1. Better Decision Making & Creative Problem Solving

Happiness at work has a range of benefits for how our brains work and think. When we’re happier, we tend not to focus on the negatives or stressors as much, allowing more room to think about how to positively get on with challenges.

2. Improved Individual and Team Productivity

In a study for the University of Warwick found that happier employees tended to be 12% more productive, whereas unhappy employees were up to 10% less productive.

3. Better Customer Service Satisfaction

Happier employees were more engaged, which resulted in improved customer relationships, and a 20% increase in sales. When we feel happy, we’re more likely to express ourselves positively and want to help those around us.

4. It Might Help You Earn More

A study found that feelings in life satisfaction were linked to higher salaries, however, this wasn’t consistent, and varied between genders. It’s also difficult to determine whether having a higher salary led to greater life satisfaction due to having fewer financial stressors.

5 Things You Can Do to Realize These Benefits in Your Life

Trying to feel happier in life might seem like a mammoth task to take on, but it doesn’t have to be. A few simple practices each day have been proven to help you realize and begin to reap the benefits of happiness:

1. Practice Gratitude

It’s easy to complain when things go wrong or you get stuck in the rut of thinking ‘why has this happened to me’ when you have a bad day, but practicing gratitude can help tackle that and improve feelings of happiness. Simply writing down three things you feel grateful for before bed can work wonders on your mindset.

2. Incorporate Some Movement

Exercise releases endorphins, which have a direct impact on our mood – in a good way! Adding in some aerobic exercise is proven to be effective in increasing feelings of happiness. This doesn’t have to be hitting the gym, it could be as simple as putting on your favorite music and dancing in the living room.

3. Get Back in Touch with Nature

Combine your aerobic exercise with nature and you’ll be onto something good. Spending time outdoors has been proven to aid our mood. A good walk or run in a local park or woods or some gardening can spark some wonderful benefits.

4. Practice Mindfulness

Incorporating mindfulness can help you create better awareness for your everyday feelings, and let go of negative experiences, allowing for more room to appreciate positive experiences and emotions.

5. Spend Time with Loved Ones

Socializing with friends and loved ones have many health benefits, including feelings of well-being and happiness. Making time for coffee with friends, or quality time with family members is a great way to realize the benefits of happiness.

A Take Home Message

Research shows that feeling happier is beneficial for our health, but not if forcing yourself to be happy or seek out happiness ends up causing you more stress. Take your time and enjoy the process of identifying areas of life where you could potentially let some more happiness in.