How to build endurance

Training protocols and tips for optimal performance

How to build endurance

Endurance is an essential part of any physical activity, whether you're running a marathon, swimming, or cycling. Building endurance not only improves physical performance but also enhances brain function by delivering more oxygen and nutrients to neurons. However, many people struggle to maintain endurance, especially during long-duration exercises. In this article, we'll explore different types of endurance, training protocols, and tips for optimal performance.

Muscular Endurance Training Protocol

Muscular endurance refers to the ability of muscles to perform work over time. Muscular endurance training relies on nerves and muscles rather than blood, heart, and lungs. To build muscular endurance, try a training protocol of 3-5 sets of 12-100 repetitions (but 12-25 is reasonable for most people) with a rest period between 30-180 seconds. Movements for muscular endurance include isometric holds, compound exercises, and kettlebell swings, but avoid eccentric loading. Building muscular endurance enhances the ability of mitochondria to use oxygen to generate energy, leading to improved energy utilization.

Long Duration Endurance Training Protocol

Long duration endurance involves exercises like long runs, swims, or bike rides lasting 12 minutes to 8-9 hours. This type of endurance relies on regular repeated effort and maintaining the efficiency of movement. To build long duration endurance, try a training protocol of one set of anything longer than 12 minutes. The goal of training is to build mitochondrial density to repeat the movement while burning less fuel and becoming more efficient. Long duration endurance improves brain function by increasing the delivery of oxygen to muscles, building capillary beds within the muscle, and increasing mitochondria.

Anaerobic and Aerobic HIIT Endurance Protocols

High Intensity Interval Training (HIIT) is an effective way to build endurance and improve energy utilization. Anaerobic HIIT endurance protocol involves 3-12 sets with a ratio of work to rest at 3:1 (e.g., 30 seconds work: 10 seconds rest) – or – a ratio of 1:5 (e.g., 20 seconds hard work: 100 seconds rest). This protocol generates a high output of work in the short term and takes breathing and system beyond 100% of VO2 max. On the other hand, aerobic HIIT endurance protocol involves 3-12 sets with a 3:1 ratio (e.g., 30 seconds work: 10 seconds rest) – or 1:1 ratio (e.g., 30 seconds work: 30 seconds rest). This protocol builds up energy utilization systems, improves ATP and mitochondrial function, and enhances lung capacity.

Tips and Tools for Optimal Performance

To maintain or increase muscle, perform 5 sets of resistance training per muscle, per week. Remember, quitting is mental, not physical, and quitting is 100% neural. Unless you are completely ketogenic and fat-adapted, neurons need glucose and electrolytes for energy and fuel. The formula for hydration is body weight (in pounds) /30 = ounces of fluid you should drink every 15 minutes. Always start exercise hydrated with electrolytes, not just water, and optimize sleep for performance and recovery. An ice bath can improve mitochondrial density and respiration, and magnesium malate can reduce soreness. Finally, caffeine and stimulants will improve energy and power output, but use them wisely.

In conclusion

Building endurance is crucial for optimal physical and brain function. Muscular endurance, long duration endurance, and HIIT endurance protocols offer effective ways to improve energy utilization and increase endurance. Tips and tools such as hydration, rest, and magnesium malate can also enhance endurance and optimize performance. By incorporating these training protocols and tips into your routine, you can