Learning how to build strength and endurance starts with beginner exercises and progresses up to being a professional if that is desired. Its a progression to build muscle capability and higher cardio-respiratory limits.
Taking Control of Involuntary Systems
The body is composed of 8 systems that run mostly involuntarily. The muscle group is the only one that is truly controlled by our will. The respiratory, cardiovascular, digestive, endoctrine, immune, and nervous systems are responding to conditions we might impose or defer to impose.
Proper nutrition, aerobics, and resistance training are all expected by the body to perform optimally and improve life style without disease and of course extend longevity. The body either grows in health or deteriorates. Maintenance often becomes deterioration because the body adapts to routines.
Beginning Routines for Strength and Endurance
The beginner exerciser improves the most in a short time. The sedentary body muscles are not used to absorbing fuel and therefore have little strength and stamina. The process of exercising and refueling educates the muscles to store glycogen (and therefore absorb glucose) and prepare for bigger loads.
The beginner exerciser is using fatty acids for fuels in low impact aerobics and high rep resistance training. Fat burns, strength increases, and endurance builds, but size doesn’t increase nor is maximal strength approached.
The moderate exerciser can add intensity to aerobics as his muscles have learned to build glucose reserves, his circulatory system has added pathways, and his heart has built muscle. In resistance training, the exerciser can add weight with less risk of injury. He goes to fewer reps and might have to skip days for recovery.
The serious exerciser is learning to test strength and endurance. He might compete aerobically in races and is building size and maximum strength in resistance training. His aerobics will include a day or two of training at up to 95% of maximal heart rate and has stretched his VO2 capabilities for oxygen uptake. Resistance training will push maximum weight with 4 to 6 reps once a week with alternate days of lighter weight and different muscle groups.
Creating routines with daily exercise is optimal for growth and body function improvement. Learning fitness nutrition and proper recovery becomes essential to maximize gains and prevent over training or injury.
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