Understanding Endurance and Strength Training
Endurance primarily refers to the ability of an individual to sustain physical activity without getting fatigued. It is a crucial aspect of fitness and can be developed through various forms of cardiovascular exercises such as running, cycling, swimming, etc. On the other hand, strength training is a type of physical exercise that focuses on developing muscle strength and size by performing resistance exercises with weights, resistance bands, or bodyweight.
Many individuals wonder whether strength training can help improve their endurance. While the two forms of exercise are different, they are not mutually exclusive. In fact, strength training can complement endurance training and vice versa. Below we explore the relationship between strength training and endurance in greater detail.
How Strength Training Can Improve Endurance
Increased Muscle Strength
Strength training can help improve endurance by increasing the strength of the muscles used during endurance activities. The stronger the muscles, the less energy they require to perform the same task. This means that with stronger muscles, individuals can sustain an activity for a longer period before getting fatigued.
Improved Running Economy
Running economy refers to the amount of oxygen an individual consumes while running at a given speed. It is an important factor in endurance sports as the less oxygen an individual consumes, the longer they can sustain the activity. Studies have shown that strength training can improve running economy by increasing the strength and power of the leg muscles used during running.
Delayed Onset of Fatigue
Strength training can help delay the onset of fatigue during endurance activities. This is because strength training increases the lactate threshold of the muscles, which is the point at which the muscles start to produce lactic acid. The longer an individual can sustain an activity before reaching their lactate threshold, the longer they can perform the endurance activity before getting fatigued.
Increased Mental Toughness
Endurance activities require mental toughness and resilience. Strength training can help improve mental toughness by requiring individuals to push through discomfort and fatigue during their workouts. This mental toughness can then be transferred to endurance activities, allowing individuals to push through the discomfort and fatigue they may experience during those activities.
How Endurance Training Can Improve Strength
Increased Muscle Endurance
Endurance training can help improve strength by increasing muscle endurance. This is the ability of the muscles to perform a high number of repetitions or sustain an activity for a long period. Improved muscle endurance can help individuals perform more reps or lift heavier weights during strength training sessions.
Improved Recovery
Endurance training can also improve recovery between strength training sessions. Endurance training helps improve blood flow and oxygen delivery to the muscles, which can aid in recovery and reduce muscle soreness. This means individuals can perform more strength training sessions in a week, leading to better strength gains over time.
Increased Fat Oxidation
Endurance training can improve the body’s ability to utilize fat as fuel during exercise. This is important during strength training as many strength training exercises require the utilization of fat as fuel. Improved fat oxidation can also help reduce the reliance on glycogen stores, which can help delay fatigue during strength training sessions.
Conclusion
In conclusion, while strength training and endurance training are different forms of exercise, they are not mutually exclusive. In fact, strength training can help improve endurance and vice versa. Strength training can improve endurance by increasing muscle strength, improving running economy, delaying the onset of fatigue, and increasing mental toughness. Endurance training can improve strength by increasing muscle endurance, improving recovery, and increasing fat oxidation. Therefore, incorporating both forms of exercise into a fitness routine can lead to overall fitness improvements.