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There are considerable differences between strength and endurance training that are key to knowing what type of routine we will follow in the hospital. Although everything points to the same goal, it is important to define how often each one practices, and how to give them a balance.
It is important to remember that you should not practice only one but you should always integrate both. We tell you everything you need to know.
Basically, exercise is divided into two different types of activities or training according to an article by David C. Hughes and his team from the Department of Neurobiology at the University of California Davis. The first is resistance and the second is the one that has to do with strength.
This classification is due to the fact that normally the activities that are carried out as resistance are carried out with a low load or weight with a prolonged duration while the force is carried out with a high or heavy load in short episodes of time.
Most workouts combine both types, which is why your coach will surely give you a complete training program for you to follow, since each one has different effects on the body so they are complementary and not exactly one replaces the other.
In order to understand the differences between the previous classification, you should know that there are two systems that supply energy to your body while you train. The first is the anaerobic one that is normally activated when the body makes rapid, explosive or demanding movements and there is no time for it to send oxygen through the aerobic system, that is, it occurs in the absence of oxygen and therefore, other mechanisms have to be activated to supply the fuel.
This system is efficient but runs out quickly, so strength training is the best way to ensure that this system works one hundred percent. On the other hand, aerobics is the one that is activated when the body performs an exercise in a long time, it can last a long time and oxygen is sent through this system to supply ATP, which is practically the energy substrate at the cellular level. Therefore, this system is strengthened through the exercise of resistance.
Now, for the proper functioning of the muscle system and the metabolism itself, the reality is that everyone needs both strength training and endurance training.
choose this type of exercise you will not only find increased muscle mass but also strengthening. In addition, the bones also strengthen, which makes them less likely to break.
The capacity of muscle endurance will be present when doing something over and over again for an extended period of time without reaching muscle exhaustion, that is, when your muscles can no longer do repetitions. Here as a result we will see weight loss induced by the decrease in fat mass reserve or other effects such as improvements at the cardiorespiratory level, the control of blood pressure and glucose levels and other metabolic parameters in the blood.
Some examples of strength exercise are lifting weights or working with gym equipment, running at full speed (sprint) or any other that simulating the activities of your daily life, they might look like carrying a sofa, pushing your car to move forward and so on. Already in the resistance, there are activities such as running, rowing, cycling or among the routine activities, taking your dog for a walk.
It is said that to do the strength exercise with 2 to 3 days a week it is enough to leave rest periods between the routines of 24 to 72 hours, while the resistance can be done every day of the week or at least, more days must be done than the one that includes the strength routine, so that you can benefit from the practice of both exercises.
At the muscle level, it is proposed that slow-contraction muscle fibers (Type 1) are the ones that will allow you to develop endurance, while fast-contraction fibers (Type 2) will intervene to boost your strength. The first ones are smaller and red in colour since they have more oxygen, while the latter are longer and of a pale or whitish tone since they require less use of this element.
It is suggested that you start with strength training so that you ensure work and performance and avoid muscle fatigue. Once you do this routine, continue with aerobic or cardio exercise.
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