Here is a little basic science of strenght & endurance
Strength training is done to increase your physical strength, although it differs from bodybuilding, which is a separate discipline that focuses on building muscle mainly for appearance’s sake. Instead, strength training is done for the purpose of increasing muscular strength over strictly building mass or achieving definition.
What is Strength Training?
There are two major types of strength that strength training is designed to address and improve:
Relative Strength: Relative strength is all about increasing strength, but never at the expense of increased body weight. Relative strength therefore involves building strength without building muscle mass. For example, sup athletes want to increase their relative strength because building muscle weight may hinder their ability to perform their sport.
Absolute Strength: Absolute strength involves increasing muscle mass, which therefore increases body weight. Helping become stronger, regardless of their body weight.
Strength training is often substituted with terms such as “body sculpting,” “resistance training,” and “toning,” particularly when referring to women.
Benefits of Strength Training:
Strength training is advantageous for nearly everyone, from young adults to seniors. The benefits of strength training are numerous and wide-reaching:
Strength training builds muscle to improve your body composition, increase your lean body mass, and make you look leaner.
Strength training controls your weight by burning fat and calories and elevating your metabolic rate.
Strength training improves your health by:
-Increasing your endurance
-Increasing your bone density (decreases joint, muscle and bone injuries and fights osteoporosis)
-Strengthens your joints
-Increasing your mental focus
-Strength training strengthens muscles and joints, increasing an athlete’s speed and power and reducing the likelihood of injury.
Regular strength training is designed to increase the size and strength of your muscle fibers, at the same strengthening your tendons, ligaments, and bones. Therefore, strength training has a positive impact on your health, appearance, and metabolism, while at the same time decreasing your risk of injury.
Although cardio is the obvious exercise for weight loss, muscle, as metabolically active tissue, affects your metabolism (your ability to burn calories). Therefore, the more muscle you have, the more efficient your metabolism.
For seniors, strength training should remain an important part of their training program, as muscle size and strength are shown to decrease with age, thereby leading to injury and a lack of mobility and strength.
Endurance refers to your ability to exert yourself over a period of time. A high level of endurance also refers to your ability withstand stress, pain, and fatigue. Endurance is also directly related to our cardiovascular and muscular health and our ability to complete any aerobic or anaerobic exercise.
What is Endurance Training?
Our ability to not only perform but to excel in athletics is largely driven by our level of endurance. It comes as no surprise that most dedicated athletes, among sup athletes too, take the time to implement endurance training into their weekly workout schedule.
Cardiovascular endurance allows your body to efficiently pump oxygen throughout your body for long period of time. It’s therefore a joint effort between your heart, your blood vessels, and your lungs. Appropriate endurance performance exercises allow your body to become more efficient at delivering oxygen to the working muscles and converting carbohydrate and fat to energy.
As such, endurance training not only enhances your athletic performance, but your overall health. A high level of endurance equates to improved heart function, an increased metabolism, and increased levels of energy and fitness.
Benefits of Endurance Training:
-Burn more calories, all day: Besides the extra hour of torching calories in class, endurance exercise can result in lower appetite perceptions in the hours after exercise, resulting in a greater 24 hour energy deficit.
-Burn more FAT: Peak fat oxidation during exercise increases with high-dose endurance training and endurance paddling by specifically increasing transporters that shuttle fatty acid directly into your muscle!
-Fight aging: Life-long endurance exercise has been shown to prevent the shortening of telomeres – the protective ends of your DNA – as you age. Not only does this delay the aging process, but may also fend off cancer and other age-related disorders as you get older.
-De-Stress: Long bouts of exercise seem to give us a chance to practice dealing with stress by truly connecting all the body’s systems in the most productive and beneficial ways. This positive biologic communication can actually help reduce anxiety by hardwiring internal coping strategies throughout the entire day!
-Keeps your brain sharp: Endurance exercise training improves memory by targeting chemicals in your brain and, over time, will reduce the progression of age-related cognitive decline. -
-Build Resilience: Resilience is the ability to withstand, recover, and grow in the face of the demands of our lives. Physical training, particularly long duration aerobic exercise has been shown to drastically increase mental toughness and hardiness!