All I know is that I lose weight when I sweat. Thanks a lot! Table of Contents. Gregorio Katimbang 1 comments says:. Search for:. Related Posts. Muscular Endurance Definition. Specificity Principles of Weight Training. It can be thought of as the opposite of fatigue, or the ability to feel energetic for a prolonged period. Having good stamina for a professional basketball player might mean being able to get through an entire game without a dip in performance. Stamina for an year-old grandfather might mean having enough energy to play with his grandkids.
Physical fitness is often divided into five components :. There are two components to endurance: cardiovascular endurance and muscular endurance. Both of these components of fitness can be measured objectively. For example, cardiovascular fitness could be measured using a 1. A variety of tests could be used to measure muscle endurance such as a maximum push-up test for upper-body endurance or maximum sit-up test for core endurance.
You can improve your endurance and stamina by regularly performing aerobic exercise that challenges your lungs and heart. One of the fundamental components of building an effective fitness program is the SAID principle.
It means your body will adapt to the specific type of exercise you regularly perform. For example, if you build a workout program that consists primarily of upper- body exercises, your upper-body strength will improve but your lower-body strength will stay about the same.
Another basic concept for building an effective fitness program is the overload principle. This principle involves making gradual increases in either volume or intensity to continue improving your fitness. Exercising regularly can help boost your energy levels by helping you sleep better and increasing blood flow throughout your body. The American Heart Association recommends getting at least minutes of aerobic exercise per week to strengthen your heart and lungs.
Getting more than minutes per week is linked to additional benefits. Including stress-relieving activities in your weekly routine can help you relax and improves your ability to handle more intense workouts.
Two examples of relaxing activities include yoga and meditation. A study found that medical students who underwent six weeks of yoga and meditation had significant improvements in feelings of peace, focus, and endurance. Your target heart rate during aerobic exercise is 50 to 70 percent of your maximum for moderate-intensity activities, and 70 to 85 percent your maximum for vigorous activities.
You can estimate your maximum heart rate by subtracting your age from High-intensity interval training HIIT involves repetitive bouts of high-intensity intervals alternating with rest periods. An example would be second sprints with a second rest between each sprint. Along with improving your cardiovascular fitness, HIIT training may improve your insulin sensitivity, blood pressure, and help you lose abdominal fat.
But what is it exactly and what can you do to improve it? In this post, we will give you an overview of cardiorespiratory endurance, how it is related to your physical performance and what you can do to boost it. In short, cardiorespiratory endurance measures how well the body performs during long periods of exercise. It is, therefore, an indicator of how fit and healthy you are. Increasing cardiorespiratory endurance means that you will increase your physical shape, and therefore be able to exercise for longer periods and at a higher intensity level, without getting tired.
Your body can keep exercising for a long time without stopping. More specifically, cardiorespiratory endurance is the level at which your heart, your lungs, and your muscles work together. When we exercise, your muscles need fuel, one of them being oxygen. And it is your heart, lungs and blood vessels that have to provide this to your muscles. That will directly influence your physical performance.
The term can also be referred to as aerobic capacity, cardiovascular fitness, and aerobic fitness. Whether you want to strengthen your physical performance, get in shape or lose weight, it is important to look at how you can increase your cardiorespiratory endurance.
But let us first look into how it is tested and measured. The test of cardiorespiratory endurance is done by measuring maximum oxygen uptake VO2 max and metabolic equivalent MET. VO2 determines the maximum amount of oxygen that the body is capable of using during high-intensity activities.
Both heart rate and oxygen consumption are measured in the test of VO2. Test candidates are measured while exercising, typically at a treadmill or stationary bicycle. The higher the number in the VO2 test, the higher the maximum oxygen uptake. MET is the ratio between the energy expended during physical activity and the energy expended while resting.
What you want to know, is how much energy a person is using while sitting at rest. That number is one MET and by multiplying, the number can tell us how much energy a person consumes during different levels of exercise. The tests can be done at a clinic, laboratory, or hospital. If you are physically very fit or an athlete, you can also test yourself in a submaximal exercise test.
0コメント