How to build endurance?

To build endurance effectively, it's essential to understand various aspects of training and apply the right protocols for different types of endurance. Here are key insights based on discussions from the Huberman Lab:

Types of Endurance

1. Muscular Endurance:

   • Focuses on the ability of muscles to sustain repeated contractions over time.
   • Recommended protocol: 3-5 sets of 12-100 repetitions with 30-180 seconds of rest between sets. Exercises can include push-ups, planks, and kettlebell swings, which should minimize eccentric loads (slow lowering phases) to prevent soreness 1 2.

2. Long-Duration Endurance:

   • Involves activities lasting from 12 minutes to several hours (e.g., running, cycling).
   • Training should emphasize sustained low-intensity effort, utilizing fuel efficiently across muscle groups. The focus is on achieving at least 12 minutes of continuous activity without the need to count repetitions 3.
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       Muscular Endurance Training

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       Muscular Endurance Essentials

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       Long Duration Endurance

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       Enhancing Endurance Training

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       5

       Building Endurance

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       Endurance Training Essentials

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3. High-Intensity Interval Training (HIIT):

   • Incorporates short bursts of high-intensity efforts with recovery periods.
   • This can be done aerobically and anaerobically, enhancing both speed and endurance capacities. Specific recommendations often involve alternating between intense effort and rest, allowing for effective ATP production and improved cardiovascular efficiency 4.

General Guidelines for Building Endurance

• Frequency: 2-3 sessions per week for high-intensity work, while maintaining a balance with lower-intensity mileage to develop tissue tolerance and aerobic capacity 5 6.
• Program Structure:
  • For a balanced endurance program, allocate 60-70% of your training to moderate intensity, focusing on mileage accumulation. Incorporate higher intensity work to enhance performance and speed 6.
  • Include isometric holds (like planks) and other exercises that support muscular endurance and posture over time 2.

Practical Tips

• Focus on drills that enhance oxygen delivery and lung capacity.
• Ensure proper recovery and spacing between intense sessions to avoid burnout and injuries.
• Regular endurance activities support not just physical stamina but also cognitive endurance, improving performance in tasks requiring prolonged focus 5.

By understanding and applying these principles, you can effectively develop your endurance and enhance overall physical and mental performance.