The Two best Ways To Build Endurance As Fast As Possible

oro THE TWO BEST WAYS TO BUILD ENDURANCE AS FAST AS POSSIBLE HOW NOT TO BUILD ENDURANCE: The runner who rolls out of bed 3-5 days a week to run 45-60 minute at the same speed every time. The triathlete who hops in the pool at lunch- time and swims 30 minutes steady every time. The cyclist who goes out every weekend and rides at a steady cadence and speed for 2 hours every time. Same speed. Same RPM. Same intensity. Day-after-day, month-after-month, year-after- yеar. BETTER TYPES OF TRAINING HIIT METHOD 2 Polarized Training METHOD 1 (High-Intensity Interval Training) 80% 20% EFFORT RESULTS If you want to optimize your heart capacity while at the same time increasing the number and the density of your mitochondria, raising your VO2 max, and strengthening your Nearly all the top athletes competing in these sports are engaging in this kind of polarized traiing – in which they a large skeletal muscles for higher force produc- tion and better venous amount of time at relatively easy aerobic intensities, return to your heart, is there anything com- parable to or superior to long, slow aerobic training? and occasionally throw in extremely hard bursts of high intensity. If you're going to keep nearly all of your training aerobic and rela- tively low intensity, you must be willing to potentially neglect fam- ily, work, friends and other hob- bies – and instead devote your The answer is an un- equivocal yes, and this is where HIIT enters the picture. precious time to exercise for long periods of time at an easy pace. Тоo much HIIT can lead to adrenal fatigue. The problem with the method of polarized training is that it takes lots and lots of time MOST OF YOUR POLARIZED SESSIONS (16 HOURS) SHOULD BE PERFORMED AT A LONG, EASY, AEROBIC INTENSITY, WITH ANOTHER 4 HOURS PER WEEK BEING ALLOCATED TO HITT. BOTH OF THESE METHODS BUILD COMPONENTS OF STRONG ENDURANCE: Your cardiovascular performance is based on three primary variables: 1. Heart rate (how many times your heart beats per minute) 2. Stroke volume (the amount of blood pumped per heartbeat) 3. Heart contractillity (the forcefullness of each actual contraction of your heart muscle) VO2 Max -Your body's upper limit for consuming, AS WELL AS distributing and using oxygen for energy production. Mitochondria -Increased Density -Increase in size and number -More oxidative enzymes (help with improved metabolic Skeletal Muscle -Better oxygen flow in function of skeletal and out of the muscle. muscle and better -Lowers insulin resistance fat and carbohydrate breakdown. -Improved glucose tolerance View Full Articles at http://bit.ly/la6GPeR: For polarized training http://bit.ly/131RIN1: For HIIT workouts bengreenfieldfitness.com