It is easy for the average fitness enthusiast to become lost between the exiting weekly pool sessions, tough workouts, and extensive bike rides resulting in the typical neglect of the gym dedicating most of their time to the more enjoyable activities of their choice. This often leads to the occasional workout performing a few sets high intensity training exercises designed to develop muscle endurance rather than muscle mass and core strength.
Muscle Endurance Workout for intense muscle building
The body’s natural ability to quickly impact assertive muscular contractions is a vital trait necessary for maintaining the correct posture and technique when training to minimize the event of injury. During a cardiovascular run, the body successfully absorbs an average of three times your natural bodyweight every time your foot becomes in contact with the surface exploding vigorously off the ground to complete the following stride.
The body if unprepared to react to this training impact the athlete will often become prone to repeated injury. Strength training with the use of plyometrics and lifting heavier weights can provide the body with the necessary tools to decrease the reaction time the foot impacts the ground resulting in improved performance and minimizing possibility of injury.
Getting Started on a program
Beginning a program designed for strength training while simultaneously undertaking a demanding muscle endurance workout training routine can be both difficult and complicated. Finding a daily strength training routine which won’t leave you awkwardly performing your run the following day is almost impossible to find. Thus many fitness experts have suggested beginning the training during the off season which doesn’t require any specific training event to consume most of the weekly schedule. Occasionally strength and power training can be included within the workout provided they are never initiated prior to any race meet on weekends or heavy training sessions during the week.
Learn and Maintain Proper Form
It is essential to maintain a foundation of proper form and core strength before adding weights to the exercises and explosive movements. It is often suggested that individuals should schedule at least one month in planning, focusing on the proper techniques involved in exercises such as push-ups, squats, planks, lunges and rows before attempting to perform the training. Having successfully made the necessary preparations the exercises should be performed slowly, while over time increasing the desired weights, frequency of the exercise and amount of reps for each exercise set.
Plan your workout set
Many of the professional athletes and triathletes have found training at their local gym twice per week to provide an adequate workout capable of stimulating their muscle growth building strength and power. By effectively spacing the workouts with a day in-between sessions to allow at least a 24 hour recovery period. Do this before attempting any exercise activity such as running, swimming or hiking and allow a suitable recovery time for the muscle tissue to actively repair themselves, in turn, increasing in mass and tone.
Performing such activities on scheduled days after the training workout ensures an uninterrupted session during selective training days when training intensity is performed at a minimum. The training workout oh high impact days should begin with a high intensity full body plyometrics workout followed by a total body strength training.
Endurance sports are generally seen being performed with the individual heading in one specific direction; forward. Scientifically this motion is often referred to as sagittal. As a result when training for endurance sports it is imperative that the individual focus that training on developing strength and explosiveness in that particular direction. When training for endurance added care must be expressed to minimize any possibility of injury to the athletes while aiming to achieve the maximum performance. This is often achieved by including lateral movements within the exercise sets in addition to transverse and frontal rotations.
Single leg training is a vital component in endurance training as during the run, each stride recognizes contact of only one leg at any one point at a time. As such athletes must ensure that they possess excellent balance traits with good strength allowing them to power off explosively from each leg. A similar training principle is also recognized in swimming events requiring an effective training routine designed to target the unilateral need for explosive power and core strength.