saahityaedams

20 Jun 2021

Building Endurance the Right Way

Notes taken while listening to Building Endurance the Right Way

Aspects to Endurance - Cardio & Muscular

How to develop cardio

Steady state exercise - run at particular speed not too fast

  • Cause: Heart stretches when you increase heart rate upto a certain point which increases stroke volume(means a bigger heart)
  • Running at increased heart rate (90% +), heart is twitching and not effective
  • Run at pace where you can have a sustained conversation

Interval Training

  • Based on Inertia
  • Run at 80-90% and then start jogging or walking, heart is still beating hard, extra volume of blood is moving which stretches the heart
  • Interval found usefull after period of steady state training
  • Easy to go wrong
  • Walk till you can talk

How to Develop Muscular

Need/Develop mitochondria in muscle cells

  • Easy to do in slow fibers and harder to do in fast fibers
  • Make muscle oxidative, enduring not polluting

3 main energy systems

  1. creatine phosphate

    • clean burning and for short durations

  2. aerobic

    • less powerfull
    • longer lasting

  3. glyocalytic

    • inbetween

Train in a way to produce less acid

For slow fibers
  • moving right below anerobic threshold
  • Anaerobic is intensity where acid is accumulating at rate where the body can dispose at the same rate
  • above anaerobic threshold when you are failing the talk test
For fast fibers
  • N/A :) because I had stopped watching the video by this point of time