There has been great debate over endurance strength training, with many arguing that building both endurance and strength at the same time is a particularly tricky deed to accomplish. However, in recent years endurance athletes and those focused on building strength alone have developed various techniques to combine both endurance and strength training into one workout. Here are some tips to help you with your workout.
Tip #1: Embrace the Hype
Embrace the hype surrounding endurance strength training being excellent for athletes and learn to incorporate it into your workout. Not only will it help athletes and bodybuilders alike, this type of training will also vastly improve the average person's fitness level, and can easily be tailored to suit any goal specific needs.
Tip #2: Warm up Properly
As always when exercising, a proper warmup and decent stretching is important to prevent injuries, but also to increase your flexibility and joint health. It is particularly important with endurance strength training, because you're requiring your body to perform at both the aerobic and anaerobic levels.
Tip #3: More Reps for Endurance
Strength and endurance can be developed by performing the highest number of repetitions of an exercise using a weight that represents approximately 40 percent to 65 percent of your maximum weight threshold. This is particularly suitable for those that want to increase their strength, but not get too bulky in the process.
Tip #4: Shorter Rest Periods
Shorter rest periods also help to increase your endurance while weight training. For example, lifting a heavier weight for say 2 to 4 repetitions, but only resting for 30 seconds, as opposed to lifting a lighter weight for 8 to 12 repetitions and resting for 60 seconds or more. This method is effective for those who fear they may lose the muscle mass they have built while training.
Tip #5: Monitor Your Progress
It is important to set individual targets and goals when training in order to get the most out of your workout. Start by recording the amount of weight and amount of reps you can perform for a certain exercise, and be sure to monitor your progress, noting any increases and also your body's energy levels. Occasionally it's necessary when training to adjust your schedule or even try different exercises in order to achieve your goals, and monitoring your progress will help you achieve optimum results.
Tip #6: Don’t Over-Train
When starting your endurance strength training routine, it's important to progress at an intermediate pace so that you don't over-train. Build a solid base by picking four or five exercises and gradually work towards higher repetitions and weight. It's important to keep your goals in mind, and plan your exercise routine accordingly. It's easy to become impatient and rush through your workout, but remember, it is also important to maintain correct form when training, because with steady progression you will get the most out of your endurance strength training.