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The Question: Great endurance is very desirable. But endurance is not just aerobic endurance from your lungs and heart, but also anaerobic endurance (a.k.a. muscle endurance).
What is the best workout for improving overall aerobic/anaerobic endurance? Be specific. Include exercises, sets, reps, rest periods, etc. How should weight training, cardio, and stretching, all be combined to create a workout to help increase aerobic/anaerobic endurance? Bonus Question: Do you have better aerobic or anaerobic endurance? Show off your knowledge to the world! The Winners:
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Excellent aerobic/anaerobic endurance is what every athlete wants. These 2 energy systems work hand in hand to provide ATP for the body's daily activities. The aerobic energy system kicks in when you perform activities like brisk walking/jogging.
When you are performing high intensity exercises for short periods, like sprinting or throwing a shot put, that's when most of your energy comes from your anaerobic energy system. In summary, the aerobic energy system produces energy in the presence of oxygen and is the preferred energy system of the body when performing low intensity activities for prolonged periods of time. The anaerobic energy system is preferred during periods of short, intense bursts/activities and takes place in the absence of oxygen. Improving endurance of these two synergistic energy systems would greatly help in your bodybuilding career. Workouts/exercises for improving both aerobic and anaerobic endurance are similar in many cases. They both work hand in hand to improve the body's overall energy production efficiency.
The best way to increase aerobic endurance (in my opinion) is through cardiovascular exercises. These include skipping, jogging, walking, swimming, etc. I will include methods to increase aerobic endurance for the following 3 stages:
The beginner category is for people just starting out with cardiovascular exercises. You can easily bring cardio into your daily life by being a little more enthusiastic about some daily routines! Examples include: (*You can 'up' the challenge a little by walking back from the supermarket with all the groceries in hand! A brisk walk will do, check out how much faster your heart will be beating!)
The intermediate category is for people who have done cardio before. One can start by slowly increasing the length of the cardio sessions. Say you do it for 20 minutes, 4 times a day. Now, for the next 2-4 weeks, increase it to 30 minutes. Once you're comfortable with the pace and are able to finish the cardio session at the same heart rate you were at (while doing 20 minutes, 4 times a day), increase the cardio session by 1-2 to 5-6 times a day. In a nutshell, increase length and number of sessions alternately, but not both in one 2-4 week range. Make sure you keep at one length/number of sessions range for at least 2 weeks. Your body needs time to acclimatize to the increased intensity!
The advanced category is for bringing it to a whole new level! See "HIIT" under Anaerobic Endurance, next:
The main limiting factor in the anaerobic energy system is lactic acid buildup. Lactic acid is the byproduct of the anaerobic energy production and it causes muscles to fatigue early. Increasing anaerobic endurance would increase the muscles' tolerance to lactic acid so that there is a corresponding resistance to fatigue. This is where I go into High Intensity Interval Training (HIIT)! HIIT cardio would help your fitness and anaerobic endurance levels soar into outer space if you are determined enough to keep at it and give it 100% every single session!
I will only go into the 'How To' part plus a few examples of how to set up your HIIT training. The benefits of HIIT can be found in the following Bodybuilding.com articles: Also, knowledge on how to calculate one's Max Heart Rate (MHR) is important in HIIT as well. More info can be found here: In a nutshell, HIIT training is a cardio session where you alternate between periods of high intensity sprints (80% - 95% max heart rate) and periods of low intensity brisk walking/jogging (60% - 75% max heart rate).
The high intensity periods are often kept short so you can sprint with the highest possible intensity and the lower intensity phases are longer for your heart rate to return to near pre-high intensity levels before sprinting again. The following examples are in order of difficulty.
Here are a few points to note if you would like to set up your own HIIT split. First off, keep the duration of the cardio session between 20-30 minutes. If you are able to go longer than that, you aren't putting in enough effort! Secondly, warm-ups are very important, as working out at a very high intensity is very demanding on your joints. Keeping them warm before a HIIT session would decrease the risk of injuries immensely.
This means 2 minutes of low intensity jogging per 1 minute of sprints, for example. For a more challenging session, you can use a 2:3 or a 1:1 ratio. For starters, you may want to increase the rest periods by using a 3:1 ratio. The rest periods give the body time to remove the buildup of lactic acid which causes fatigue during anaerobic activities. Lastly, keep HIIT sessions on off days, when you do not work out; and depending on your goals, only perform them 2-3 times a week. Allow days off for recovery! If you feel very confident and comfortable with the frequency of the sessions, you can increase it upwards. Also, HIIT training should optimally be scheduled with at least a 1 day rest before and after your lower body weightlifting session. (For heavy set people or people with knee problems, you may like to carry on with these HIIT sessions very slowly. You may want to try sprinting at around 75% MHR and jogging at 60% MHR for starters. Remember, sprinting is very tough on your knees!) How should weight training, cardio, and stretching, all be combined to create a workout to help increase aerobic/anaerobic endurance? Based on the above workouts, I will put together a sample 9 week training program comprising weightlifting and the above methods I have listed. I will be focusing on the cardio/HIIT parts in this sample training program.
Stretching should be done before all HIIT and during/after weightlifting sessions. Stretching before HIIT sessions increase blood flow to the muscles, getting them all warm and ready for the high intensity work that will follow.
This is essential as high intensity work, if not done after proper warm-up, leads to injuries/strains. Stretching after a weightlifting session also helps increase blood flow to the target muscle. This helps to remove lactic acid in the muscle so fatigue would be lessened and recovery can occur faster. Sample push/pull, upper/lower body weightlifting splits that are done 3 times a week can be found here:
This may sound cliché, and may pass off as a hard sell, but I have tried and tested my methods and they definitely work! The increased cardio sessions and the durations that increase per bi-weekly block were essential in improving my aerobic endurance. For example, I used to pant like crazy climbing to the top of my 17 story apartment block, but now I don't really see why it was such a torture at that time! I can even jog up the stairs and reach the top still being able to say, "I-am-a-shadow-of-my-sluggish-past-now" - all in one breath! I also play baseball and take part in track & field where the anaerobic endurance system definitely sees a lot of play.  Baseball: Where The Anaerobic Endurance System Gets Play. That one homerun-written-all-over-it swing that will just swoosh by in less than a second and that spin and release of the discus, all require short bursts of energy that have improved immensely after incorporating HIIT workouts into my training program. You have nothing to lose by incorporating HIIT and cardio sessions into your daily life. Remember that more is not always best and keep in mind the K.I.S.S. principle (Keep It Simple, Stupid!). All the best to your future endeavors in increasing aerobic/anaerobic endurance!
Combining aerobic and anaerobic endurance is the primary goal of many training individuals. The mixture of superb cardiovascular endurance and powerful muscle contraction is characteristic for many of the Olympic champions. In order to improve and maintain this condition, one has to prepare workouts carefully so they will yield maximum results. The purpose of such a workout is to simultaneously help promote cardiovascular endurance combined with high intensity muscle contractions over a longer period of time. This type of activity is attributed to swimmers, 400m, 800m sprinters, football players, sprint cycling, etc. To start, we have to learn the basics of muscle contractions in order to fully comprehend the purpose of the training. Muscles are composed of different types of fibers. (See the following chart.)
Muscles contract using ATP as the primary energy source. They obtain this ATP molecule through several different processes according to the aerobic/anaerobic nature of the activity.
In order to make the perfect workout for both anaerobic and aerobic endurance, all of the muscle fibers and energy systems must be carefully combined to yield the best results. 1. ATP formation as a result of the Anaerobic Glycogen-Lactic-Acid System: Glucose >> (Glycolysis) >> Pyruvic Acid = Lactic Acid + H20 + C02 + 2-3 ATP 2. ATP formation as a result of Creatine Phosphate (1-30 sec.): ATP = ADP + Creatine Phosphate = Fast Energy, many ATP molecules produced.
This day consists of rope jumps, streching, chest, shoulders, legs, and cardio! Time to complete: approx. 2 hours
Rest.
Rest.
Choose one of the following options: Time to complete: approx. 30 minutes-1 hour.
Rest.
Jogging (Cardio): High/Low level Intensity Interval Training.
Minutes: 5-10, Fast Minutes: 10-15, Slow Minutes: 15-20, Very Fast Minutes: 20-25, Very Slow Minutes: 25-30, Normal Minutes: 30-35, Slow Minutes: 35-40, Fast Walk for 5 minutes - End (Take 10 grams Glutamine immediately!)
Combining all those different workouts and techniques will yield the best anaerobic and aerobic endurance. Pay attention to the following factors:
To successfully accomplish the training regimen and improve cardiovascular and muscular abilities, eat foods such as:
**Eat foods rich in protein, to promote protein synthesis, and rich in iron to promote the formation of hemoglobin (oxygen carrying molecule). Hemoglobin is composed of proteins and iron so make sure you get plenty of both in order to increase aerobic endurance via increased oxygen-carrying molecules. **Supplement with creatine and glutamine. Creatine is very important for this kind of training because it helps speed up the recuperation and formation of new creatine phosphate molecules. 
To View Top-Selling Creatine + Glutamine Products, Click Here.
I previously trained cycling for 2 years and then long distance running for 2 more years. I had superb endurance and after only 2 years of cycling I was able to compete and train with professional cyclists. I thought I had genetic potential to be a great endurance athlete. I weighted 72 kilos (~158 lbs). I used different interval training techniques to increase the 10 km and 5 km times. They proved superb. Two years ago, I went to a gym near my house. Since then I practice bodybuilding. I constantly read literature concerning weightlifting and read numerous articles on the Internet. I train very intensely. I am currently at 98 kilos (~215 lbs), 10% BF, 19 years old. After I finished running and cycling, I had very small legs, arms, chest, but it seems that those activities have promoted an extreme capillary production. The first time I went into the gym I got an amazing pump! Since then my pump is 101%! As a result of this, I grew with each and every day. The greater the number of capillary, the better the muscle growth. Thus I learned that practicing aerobic activities helps muscle growth as well. As a result I learned that both anaerobic and aerobic activities have positives and negatives. Bodybuilding, however, remains my passion. References:
Great endurance is very desirable. But endurance is not just aerobic endurance from your lungs and heart, but also anaerobic endurance (a.k.a. muscle endurance).
Having anaerobic endurance is incredibly helpful. It can be highly beneficial for a sport such as football or soccer, where you rely on your muscles for shorter bursts of energy, or to condition you to train with more intensity with your bodybuilding. When it comes to weight training, having anaerobic endurance will improve the quality of your workouts by making you recover quicker during sets, and making your workouts faster. The general rule is that recovery time between sets should be just long enough to not interfere with the intensity of your next set. Therefore, good anaerobic intensity can help you minimize rest, without interfering with intensity. On top of this, with a good degree of anaerobic endurance, one is able to utilize many training principles such as supersets, tri-sets and giant-sets, as well as longer time under tension and enhancing muscle-mind connection, which others would struggle to use so vastly. In order to achieve this, weight training workouts need to be carefully planned so you are getting benefits to both size and endurance. In this article I will go over several workouts, as well as discuss how cardio can be used to maximize anaerobic systems.  Cardio Can Be Used To Maximize Anaerobic Systems.
This routine is designed to provide the combined benefits of increasing endurance, while also not neglecting the fundamentals of muscle growth. It is based on supersets, with minimal rest periods, which encourages the body to take less rest, and conditions you with better recovery. Routine Type:
Week Overview:
    Click To Enlarge. Internal Rotation.
  Click Image To Enlarge. Split Squat.
Some things to observe and follow in regard to rest periods:
How should weight training, cardio, and stretching, all be combined to create a workout to help increase aerobic/anaerobic endurance? Weight training will help increase anaerobic endurance, cardio can condition both systems, while stretching will help you remain flexibility and ensure you are getting the most out both other training protocols. Weight training is your main focus as that's where your muscles are best conditioned, and therefore, I recommend it takes up a large chunk of your overall training; maybe 5 days. Cardio is just as important to condition you anaerobically. But as all cardio training will be done in an interval fashion, and is highly intense, you don't need to do more than 4 days per week.  Stretching Should Be Used Daily To Help Avoid Injury. On top of this, stretching should be used daily to make sure you avoid injury in both other areas. Here are several notes on how to apply each training system.
Your goal should be to train as rapidly as you can while sacrificing as little as you can in other areas. This will condition your muscles to recover quicker after sets, which is your goal. The best way to do this, while also getting the benefits of the "pump", is by using training principles such as supersets, tri-sets and giant-sets. These increase endurance, blood-flow and encourage less rest during workouts.
It's another important thing to choose a weight that you train to failure with, but not to absolute failure. If you are training slowly, using good form and feel the muscle working, you'll realize training to failure is a completely different feel; more aerobic, but an incredible burn. On top of this, to maintain endurance at a time you need it most, exercises should also be ordered in a way which prevents fatigue. This is vital when your goal is to improve endurance. Consider which head of a muscle each exercise targets, and separate exercises in your workout so you aren't doing back-to-back exercises for the same head. It's also important to note that although it is a rapid style of training, the positive phase of the movement can be explosive if desired, but the lowering of the weight should occur over a 3-4 second cadence to keep TUT high and for muscle growth. Overall, weight training should be performed at least 4 days per week, along with cardio and stretching.
Cardio is vital; just as important, if not more important, because it conditions your anaerobic system in an aerobic way. All cardio should be done in interval-fashion, meaning you alternate between faster-paced running and moderate paced running during the same workout. This conditions both systems at once, and can fool you into loosing weight as an added benefit. The ratio of fast to moderate-paced running should entirely depend on your fitness level. I recommend those who are beginners start with 3 minutes at a moderate pace, followed by one minute sprinting, whereas more advanced trainers work their way up to 1:1 ratio.
Whatever level you're at, you should stick to 30 minute sessions, 4 days per week. If this is too easy, look at other ways of progressing, such as changing your ratio before increasing training time. In my opinion, it's best to do interval training on a treadmill as it's easier to monitor both speed and timing. Good choices are running, incline running, or walking. Also, stretching should also be performed for 10 minute duration prior and after all exercise for flexibility. This is important, so don't skimp on it!
Benefits:
Stretching shouldn't be left out. Considering the above benefits, it will have a major impact on the quality of your workouts, and achieving your training goals. I would recommend each stretching session should last at least 10 minutes each day, either while training, or at a separate time. Make sure you stretch each major body part with at least one stretch, holding each for 20-30 seconds.
I have equally good anaerobic and aerobic endurance; which is the best way to go. I do interval cardio four to five days, alternating between 1 minute on each fast and slow pace runs. It is unbelievable how much this conditions you to take less time breaks between sets, and the added endurance it gives in the gym. In the gym, I do all the things I listed in the article and the principles in the workout. I love training supersets, and tri-sets. I have conditioned myself to train with no break at all during sets, even supersets and tri-sets because of the cardio I do, as well as being focused mentally. This style of training pays off in both football and a muscle-growth perspective. Good luck with your training!
Pro's
Con's
Comments: This writer had something to say and obviously had the intellectual capitol to convey it. Some fine tuning in spelling, grammar, and sentence structure will help. Get a second set of eyes for proof reading if possible. Read the work out loud. If you have the facilities, print the article and read the hardcopy before submitting.
Pro's
Con's
Comments: While informative, the opening to this article was not strictly within the confines of the outline. One of the most important things in writing an article is laying a sound foundation. Workout of the Week favors aspiring writers by doing the outline for them. Answer the questions in the order that they are presented and discuss no other topics.
Pro's
Con's
Comments: As noted earlier, the Workout of the Week question is your friend. Follow it exactly and answer only what is asked. When forming a paragraph, the goal is to make it as pleasant to read as possible. One way to accomplish this is found in the classic guide for writers, Strunk's elements of style. The basic concept is simple. Introduce a thought or point of discussion in the opening sentence of a paragraph. Support it with data, logic, references, and reasoning in the body. Conclude the paragraph by re-enforcing the point. Giving each thought or point it's own paragraph may make the work more pleasant to read.
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Next, keep high intensity periods between 30-120 seconds, at above 85% MHR. Also, keep low intensity periods to between 60-75% MHR, with the higher MHR (75%) low intensity periods following sprints with lower MHR and vice-versa. Also, the ratio of the duration of jog:sprint should be optimally 2:1.
The lungs of mammals have a spongy texture and are honeycombed with epithelium having a much larger surface area in total than the outer surface area of the lung itself. The lungs of humans are typical of this type of lung.
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