Physical endurance: It is one of the basic physical qualities, it can be described, as the willingness of the human body to perform an activity, for a long period of time. In resistance, the most important part that intervenes is the heart, which pumps the blood necessary to reach all corners of our body, being the blood, the energy that makes the body move and get into operation, the muscles that form it. The lungs also have an important role, as they are essential for physical resistance to occur.
There are two types of resistance:
Aerobic resistance: This occurs when we make a long-term effort, whose intensity is mild or moderate. In it, the oxygen that is needed is equal to that consumed, therefore there is a balance. This resistance is closely and directly linked to the ability of the respiratory and circulatory systems to provide oxygen and nutrients to the muscles at the right time, in addition to transporting disposable products, which appear during the effort made during sport, to the elimination points.
When the pulsations that are maintained during exercise are below 140, they are called aerobic resistance exercises.
Anaerobic resistance: It occurs when we make an effort of greater intensity, but that has a shorter duration. When we work this type of resistance, and the intensity is too intense, the amount of oxygen that our body needs to consume, is above what it receives, so what is known as “oxygen debt” appears. This debt is settled at the end of the year. If the person exceeds the anaerobic threshold, the metabolism resorts to using the hydrates it houses, as an energy source, not obtaining the oxygen it needs.
When the exercises we perform exceed 140 beats, they are considered anaerobic resistance.
Which do we do first, aerobic or anaerobic endurance?
Any exercise, which involves training where strength or hypertrophy is used, will involve the repetition of the exercise, with enough weight or load. Starting from the base, that to perform this type of exercises, it is necessary to have full glycogen reserves, because from there they obtain the necessary energy to be able to perform them, it is advisable to perform anaerobic bodybuilding exercises first.
Subsequently, cardiovascular training, belonging to aerobic endurance, will be performed. When this type of exercise is performed, there is a progressive consumption of glycogen reserves that the body has. When the body depletes glycogen, it resorts to the fats that our body has available. During the performance of cardiovascular exercises, the function of regeneration is fulfilled, because the increase in blood that reaches the muscle, helps it to recover, after the effort made, exerting a cleansing effect dragging and eliminating waste substances and providing the nutrients they need.
When we consider practicing sports, in particular, resistance exercises, we usually end up discouraged, and stagnant. Therefore, it is recommended that we incorporate training mechanisms of different types, until our body gets used to it. We must do it, about 4 times a week, not going beyond the two sessions together, because rest and recovery is necessary and important.
Alactic anaerobic resistance and lactic resistance
Alactic resistance: The body exerts itself for a shorter period of time, so it is not able to create the necessary lactic acid. There are 2 types:
- Exercises of less than 5 seconds: The intensity is 100%, the source of energy used is ATP (adenosine triphosphate) to perform the exercise, such as jumps prior to the long jump or sprint. The number of beats reaches 180.
- Exercises between 5 and 20 seconds: Here the intensity is not 100%, and the energy sources are two, ATP and PC (phosphocreatine), since they are energy pathways with a very fast obtainment, but with a very short duration.
Lactic resistance: Where the intensity of the effort is greater, so the oxygen deficit is also, and therefore the production of lactic acid. There are two types:
- Exercises between 30 and 55 seconds: Here the intensity used exceeds 80%, the heart palpitations of the person can reach their maximum power, producing a large amount of lactate. This occurs in exercises such as races over 100 meters.
- Exercise between 40 and 110 seconds: Here the intensity is approximately 90%, the source of energy that is used, is glycogen and heart palpitations, can reach their highest level. However, the lactate that is produced is between (10-16 mm).
4 Aerobic resistance exercises
Jump rope: It involves a fairly high physical effort, in addition to proper breathing, good coordination and having strong muscles and joints, so that they withstand the impact of its realization. It is important that it is done progressively, and with the passage of days you will endure longer jumping and it will mean less effort, with this you will be working your aerobic resistance.
Running upstairs: You need to have strong and healthy knees, as well as strong joints. It must also be progressive, you must measure the time with a stopwatch, so that each time you do it faster and in less time, this activity forces you to breathe correctly. Over time you can incorporate items, such as weights, while running.
Training circuits: To perform them, some experience is needed, they are cardiovascular activities, which help strengthen muscles and joints. At the beginning of the circuit, it is recommended that short breaks be made, but as you progress, you can do it often, without breaks. In this type of circuits, different types of muscles are worked. An example might be:
5 minutes running with a high intensity, a series of 10 squats, a series of 10 sit-ups, a series of 10 push-ups. The circuit is repeated 4 times, it is preferable that it is done continuously. The exercises that are included can be varied, including those that most motivate the person.
Swimming: It is a very complete exercise, but also hard, it is very good to activate the circulation of the legs, and strengthen them, as well as the arms and back. It is an activity that works and improves cardiovascular endurance. It should be done progressively, starting with about 10 minutes, for a week, reaching 30, without hardly noticing fatigue.
4 Anaerobic resistance exercises
Freediving or free diving: It is an extreme sport, which requires a large lung capacity to keep breath, because while it is performed, there is an absence of respiratory movements. While underwater, the body and muscles are deprived of oxygen, carrying out an adaptation necessary to make optimal use of what you have. Apnea has great benefits for the circulatory system.
Squats: It is done with the legs at an angle of 90 degrees, keeping the back straight, and the arms in three different ways, or extended, behind the neck, or attached to the thighs, dropping the weight of the torso, on these, which are responsible for making the effort to get up and down. During the exercise you are not receiving oxygen from the breath.
Weight lifting. During weight lifting, the muscles operate at maximum capacity, fulfilling the designated task for a short time interval, because you are not going to breathe to renew energy. This enhances muscle strength and endurance, generating hypertrophy.
Abdominal. In this exercise, the objective of performing push-ups is to increase muscle power, and therefore resistance, in possible situations of fatigue. The repetitions will go from shorter duration to longer, and their intensity will be increased.