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What Is The Best Workout To Improve Aerobic/Anaerobic Endurance?

What is the best workout to improve aerobic/anaerobic endurance? Our forum members offer information and challenging routines to improve your overall endurance. Learn more!

By: Workout Of The Week


TOPIC: What Is The Best Workout To Improve Aerobic/
               Anaerobic Endurance?

The Question:

Great endurance is desirable. But endurance is not just aerobic endurance from your lungs and heart, but also anaerobic endurance (a.k.a. muscle endurance).

What's The Difference Between Aerobic And Anaerobic?
Aerobic means "involving or improving oxygen consumption by the body". Aerobic exercise, therefore, enhances respiratory and circulatory efficiency by improving oxygen consumption. Aerobic movements require oxygen to generate force, and enlist slow-twitch muscles for activity over sustained periods of time (minutes to hours). Examples of aerobic exercise include cardio, jogging, cycling and running marathons.

Anaerobic, on the other hand, literally means "without oxygen". Anaerobic exercise, then, does not require oxygen to generate force. Anaerobic movements use fast-twitch muscles for short bursts of intense activity lasting only brief durations of time (ranging typically from a few seconds to up to a minute). Examples of anaerobic exercises includes isometric holds, sprinting and high-intensity weightlifting.

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:

    New Prizes:
      1st place - $75 in store credit.
      2nd place - $50 in store credit.

To use your credit, e-mail Will @ will@bodybuilding.com for more info.


1st Place - lc5315
What Is The Best Workout For Improving Aerobic/Anaerobic Endurance?

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.

What Is ATP?
Otherwise known as Adenosine TriPhosphate, ATP is critical to the release of energy. ATP is an adenosine-derived nucleotide that supplies large amounts of energy to cells for various biochemical processes, including muscle contraction and sugar metabolism, through its hydrolysis to ADP.

When you perform 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.


Aerobic Endurance

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:

  • Beginner
  • Intermediate
  • Advanced

Beginner

    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:

    • Taking the stairs up to your apartment instead of the lift.
    • Brisk walking to your nearby supermarket/gym*.
    • Brisk walking, slow jog to places around the house or when somebody asks you to fetch something.

    (*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 Heart
The heart is in fact two pumps. The right side receives de-oxygenated blood from the body and pumps blood to the lungs to pick up oxygen. The much stronger left ventricle takes oxygenated blood coming back from the lungs and circulates it to the rest of the body.

Valves control the direction of blood from the atrium to the ventricle, and from the ventricles into the main arteries.

Each heartbeat has two phases. The phase when the muscle in both ventricles contract to pump blood is called systole. When the muscle relaxes, the chambers refill with blood ready for the next beat. This phase is called diastole.

Intermediate

    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 climatize to the increased intensity!

Advanced

    The advanced category is for bringing it to a whole new level! See "HIIT" under Anaerobic Endurance, next:

What Does HIIT Stand For?
High Intensity Interval Training.


Anaerobic Endurance

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 there is a corresponding resistance to fatigue.

This is where I go into High Intensity Interval Training (HIIT)! HIIT cardio helps 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!

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High Intensity Interval Training! High Intensity Interval Training!
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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).

MAX HEART RATE (MHR) CALCULATOR

Enter your age, then press "Calculate".

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.


Example #1

  1. Warm-up, slow jog for 3 minutes.
  2. Sprint for 30 seconds at 90% MHR.
  3. Jog for 60 seconds at 65% MHR.
  4. Repeat sprint/jog set for 4 more sets for a total of 5 sets.
  5. Cool down, slow jog for 3 minutes.

    Total duration: approx. 20 minutes.


Example #2

  1. Warm-up, slow jog for 3 minutes.
  2. Sprint for 60 seconds at 90% MHR.
  3. Jog for 120 seconds at 65% MHR.
  4. Repeat sprint/jog set for 4 more sets for a total of 5 sets.
  5. Cool down, slow jog for 3 minutes.

    Total duration: approx. 25 minutes.


Example #3

  1. Warm-up, slow jog for 3 minutes.
  2. Sprint for 30 seconds at 90% MHR.
  3. Jog for 45 seconds at 65% MHR.
  4. Sprint for 60 seconds at 90% MHR.
  5. Jog for 90 seconds at 65% MHR.
  6. Sprint for 120 seconds at 85% MHR.
  7. Jog for 120 seconds at 65% MHR.
  8. Repeat sprint/jog set for 1 more set, but starting with the 120 second sprint/120 second jog set first, working down to 30 second sprint/45 second jog set.
  9. Cool down, slow jog for 3 minutes.

    Total duration: approx. 22 minutes.


Setting Up HIIT Splits

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. 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.

jogging 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.

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 slowly. You may want to try sprinting at around 75% MHR and jogging at 60% MHR for starters. Remember, sprinting is 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 focus on the cardio/HIIT parts in this sample training program.

Example Cardio/HIIT Training Program.
WeekDaily Schedule
Week 1 Day 1: Cardio session at 70% MHR for 20 mins in the a.m. Weightlifting session (upper body, chest/delts/tri's) in the p.m.

Day 2: HIIT session for 20 mins (example 1 from above).

Day 3: Off.

Day 4: Weightlifting session (lower body) in the p.m.

Day 5: Cardio session at 70% MHR for 20 mins in the a.m.

Day 6: HIIT session for 20 mins (example 1).

Day 7: Cardio session at 70% MHR for 20 mins in the a.m. Weightlifting session (upper body, back/traps/bi's) in the p.m.
Week 2 Same as week 1.
Week 3 Increase cardio sessions in the a.m. at 70% MHR for 20 mins to 30 mins.
Week 4 Same as week 3.
Week 5 Change HIIT training from example 1 to example 2.
Week 6 Same as week 5.
Week 7 Increase cardio sessions in the a.m. at 70% MHR for 30 mins to 45 mins.
Week 8 Change HIIT training from example 2 to example 3.
Week 9 Deloading week. Get off HIIT for the whole week and decrease cardio sessions in the a.m. back to 30 mins per session.

Decrease weightlifting sessions from 3 to 2 per week.

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.

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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:


Bonus Question:
Do you have better aerobic or anaerobic endurance?

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 to improve 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
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!


2nd Place - <Deadlifter>
Best Workout For Improving 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.)

Muscle Fiber Types.
Muscle Fiber TypeCharacteristicsApplication
Slow Twitch Slow muscular contractions for an extended period of time allow for long term endurance (red in appearance), rich in capillary. Marathons, long distance running, endurance events.
Fast Twitch, Type A Normal intensity explosive burst of power, high ATP activity. Basketball, soccer, swimming, weightlifting.
Fast Twitch, Type B Easy to fatigue, extreme weightlifting, maximum explosive ATP power (white in appearance). Weightlifting, powerlifting.

RELATED ARTICLE
Muscle Fibers: How Do They Differ? Muscle Fibers: How Do They Differ?
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[ Click here to learn more. ]

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.

Energy Source/ATP Processes.
Energy SystemCharacteristics
Phosphate (Creatine) System ATP combines with creatine phosphate, short period burst of energy (weightlifting, sprinting).
Glycogen-Lactic Acid System Glucose cell enters anaerobic metabolism, lactic acid build-up, 1-2 min activities.
Aerobic System Oxygen usage for energy, glucose slowly broken down for energy, long-term activities.

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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.


The Workout

Day One

    This day consists of rope jumps, streching, chest, shoulders, legs, and cardio! Time to complete: approx. 2 hours

Day One Workout.
ExerciseDurationIntensity LevelRest Period
Rope Jump 5-10 minutes Low Intensity 1 minute rest
Stretching (all body parts stretch intensely) 5 minutes - 1 minute rest
Incline Bench Pressing 4 sets x 6-12 reps + drop set Normal/High Intensity 1 minute rest max
Dips 3 sets x 10-12 reps Normal/High Intensity 1 minute rest max
Military Presses 4 sets x 10-12 reps Normal/High Intensity 1 minute rest max
Squats 5 sets x 6-14 reps Normal/High Intensity 1 minute rest max
Stiff-Legged Deadlift 4 sets x 12-14 reps Normal/High Intensity 1 minute rest max
Calf Raises 4 sets x 14-20 reps + drop set Normal/High Intensity 1 minute rest max
Stretching 5 minutes - -
Cardio Activity (Bike) 20-30 minutes Low intensity -

Day 2

    Rest.

Day 3

Day Three Workout.
ExerciseDurationIntensity LevelRest Period
Stationary Bike 5-10 minutes Low Intensity 2 minutes rest
Stretching 5 minutes - 1 minute rest
Deadlift 4 sets x 6-12 reps High Intensity 1-2 minutes rest
Bent-Over Row 3 sets x 10-12 reps + drop set Normal Intensity 1 minute rest
Biceps Curl 3 sets x 10-12 reps + drop set High Intensity 1 minute rest
Close-Grip Bench Press 3 sets x 10-12 reps + drop set High Intensity 1 minute rest
Abdominal Crunches 3 sets x Max Reps High Intensity 1 minute rest
Stationary Bike 30 minutes Low Intensity -
Stretching 5 minutes - -
Walking - - -

Day 4

    Rest.

Day 5

Day 6

    Rest.

Day 7

    Jogging (Cardio): High/Low level Intensity Interval Training.

    Minutes: 1-5, Slow
    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!)


Exercise Recap

Combining all those different workouts and techniques will yield the best anaerobic and aerobic endurance. Pay attention to the following factors:

  • The jogging interval training involves the Glycogen-Lactic Acid System and the Aerobic System. It develops the slow-twitch muscle fibers well and it produces an increase in endurance speed while jogging.

  • The weightlifting focuses on heavy compound movements such as deadlift, bench press, squat, military presses in a 6-12 range so the fast-twitch fibers are well activated. We focus on power ATP surge here so that both A and B type fast twitch fibers take part in the activity. We do drop sets to increase Lactic Acid resistance.

What Is A Drop Set?
A drop set is a set where you do as many reps as you can with a certain weight, then immediately lower the weight and do more reps. There should be as little rest as possible between sets.

stripvid.htm
Drop Set Video Guide:

  • Stretching is done in order to promote greater flexibility, enlarge the muscle fascia, recruit more fibers, and lessen the chance of injury.

  • Stationary bike and cardio after the weight lifting session is done in order to burn fat and increase blood circulation. It also speeds up your metabolism allowing for better food absorption and calorie burning.

  • Practicing basketball, soccer, boxing, or swimming helps increase the ATP Glycogen-Lactic Acid performance and helps promote flexibility. Practicing boxing or swimming is perfect for promoting anaerobic and aerobic endurance simultaneously.

  • Rest days are needed so the body recuperates efficiently.

  • The rest time between every exercise and sets is shortened greatly in order not to lose intensity and to sustain a balanced heart rate.


Nutrition

To successfully accomplish the training regimen and improve cardiovascular and muscular abilities, eat foods such as:

Fish is healthy

**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 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.


Bonus Question:
Do you have better aerobic or anaerobic endurance?

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 intensely. I am currently at 98 kilos (~215 lbs), 10% BF, 19 years old. After I finished running and cycling, I had small legs, arms, chest, but it seems that those activities promote 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 capillaries, 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:

  1. http://www.bodybuilding.com/fun/drobson24.htm
  2. http://www.bodybuilding.com/fun/topicoftheweek20.htm
  3. http://www.teenbodybuilding.com/sean6.htm
  4. http://www.teenbodybuilding.com/mclane11.htm
  5. http://www.bodybuilding.com/fun/sclark20.htm


3rd Place - Aussie LTD.
What Is The Best Workout To Improve Aerobic/Anaerobic Endurance?

Great endurance is desirable. But endurance is not just aerobic endurance from your lungs and heart, but also anaerobic endurance (a.k.a. muscle endurance).

The Lungs
The lungs of mammals have a spongy texture and are honeycombed with epithelium (which has a larger surface area than the outer surface area of the lung itself. The lungs of humans are typical of this type of lung.

Breathing is largely driven by the diaphragm below, a muscle that by contracting expands the cavity in which the lung is enclosed. The rib cage itself is also able to expand and contract to some degree.

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 get 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.

treadmill cardio
Cardio Can Be Used To
Maximize Anaerobic Systems.


My Routine
Intermediate-To-Advanced Routine

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:

  • Rapid-Style Weight Training: 5 days per week
  • Interval Cardio: 4 days per week

Week Overview:

  • Monday: Back & Abs - 24 sets & 10 sets
  • Tuesday: Chest - 18 sets
  • Wednesday: Legs - 30 sets
  • Thursday: Cardio & Abs - 10 sets
  • Friday: Delts & Traps - 16 sets & 4 sets
  • Saturday: Biceps/Triceps/Forearms - 10, 10, 4 sets, respectively
  • Sunday: Cardio & Abs - 10 sets


Monday: Back With Abs


Click To Enlarge.
Internal Rotation.

Internal Rotation

WMV (638 KB)
MPEG (1.42 MB)


Tuesday: Chest And Cardio


Wednesday: Legs


Click Image To Enlarge.
Split Squat.

Split Squat Video Guide:
Windows Media (196 KB)
MPEG (436 KB)


Thursday: Cardio With Abs


Friday: Delts And Traps


Saturday: Biceps/Triceps/Forearms


Sunday: Cardio With Abs


How Things Mesh Together

Some things to observe and follow in regard to rest periods:

  • No rest during exercises in supersets and giant sets.
  • 45 seconds-1-minute rest after all supersets and giant sets, except those specified with no rest.
  • Other periods are for non-supersets when specified.

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 flexible and ensure you get the most out of both training protocols.

Weight training is your main focus. 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
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.


Weight Training

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.

What Are Supersets?
A superset is the alternating back and forth between two (or more) exercises until the prescribed number of sets is complete, usually with no rest between exercises. There are various types of supersets, however.

Find more definitions in our glossary.

supervid.htm
Super Set Video Guide:

It's another important thing to choose a weight that you train to failure with, but not to absolute failure. If you train 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

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 losing 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.

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[ Click here to learn more. ]

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. This makes it 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!


Stretching

Benefits:

  • Prevent injury that could otherwise occur in both running and weight training workouts.
  • Increase blood-flow to muscles.
  • Maintain flexibility, and "looseness".
  • Improve mind-state and concentration.
  • Encourage muscle awareness.

RELATED FEATURE
#1 Stretching Guide! Pictures And Video! #1 Stretching Guide! Pictures And Video!
Search for stretches and learn the correct form with picture and video guides! Get the best results possible and stay safe while stretching.
[ Click here to learn more. ]

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 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.


Bonus Question:
Do you have better aerobic or anaerobic endurance?

I have equally good anaerobic and aerobic endurance; which is the best way to go. I do interval cardio 4-to-5 days, alternating between 1 minute on each fast and slow pace runs. It is unbelievable how much this conditions you to take fewer 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!


Review Of Other Articles
Or "Why Wasn't Mine Picked?"


IronOn

Pro's

  • Author took a strong lead in establishing position. Some good information and interesting ideas.

Con's

  • Opening sentence contains grammar errors and is a run on sentence. This pattern is consistent throughout the work.
  • 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 proofreading if possible. Read the work outloud. If you have the facilities, print the article and read the hardcopy before submitting.


rishab ind18

Pro's

  • Well crafted and a good amount of useful information.

Con's

  • Did not strictly to outline.
  • 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 they are presented and discuss no other topics.


adoniscomplex

Pro's

  • Good amount of content with detailed information.

Con's

  • Did not strictly follow outline. Very rough paragraph structure.
  • 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.


What Is The Best Workout To Improve Aerobic/Anaerobic Endurance?

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