Improving aerobic and anaerobic endurance is the goal of many professional athletes as well as people who workout and exercise. The best workout to improve aerobic/anaerobic endurance is a combination of cardiovascular exercises and strength training. Endurance is a requirement for several sports such as long distance marathons, cycling, and swimming.
Endurance is also important for increasing the duration and intensity of workouts. Therefore, workouts which improve endurance are vital for not only the athletes but also for exercise enthusiasts. The ideal combination of strength training and cardio can make a critical difference to performance levels and workout intensity levels. In this article, we will discuss the best workout to improve aerobic/anaerobic endurance.
5 Workout To Boost Aerobic/Anaerobic Endurance
The aerobic energy system works when activities such as brisk walking/jogging are carried out. Performing short period high intensity exercises like sprinting involves the anaerobic system. Improved endurance of both systems is thus possible when there is a judicious mix of both low intensity activities for prolonged period of time and high intensity activities for short periods.
Therefore, in order to increase aerobic and anaerobic endurance, cardiovascular exercises such as jogging should be combined with inclined treadmill for about half an hour. Swimming for long periods such as 40 minutes is also important for boosting endurance. Finally, there should be short sprints which will exercise the anaerobic system.
The basic limiting factor for the anaerobic system is the build up of lactic acid. Therefore build up of lactic acid creates muscle fatigue and lowers anaerobic endurance. To avoid the lactic acid build up, resistance training with high intensity is important and you can bench press heavy weights for small number of repetitions.
Perform deadlifts, leg presses, military presses, squats, bicep curls, calf raises and shoulder raises to improve your anaerobic endurance.
It is vital to warm up before the workout. You can try stretching as this enhances flexibility, enlarges the fascia of the muscles, lessen the risk of injury and exercise the muscle fibers.
Climbing stairs is also a great way to warm up and this can lead to a better workout session. This is because warm up improves the total body strength.
Rest And Recovery
There should be intervals between the sets and there should be adequate days of rest and relaxation so that the body has a chance to repair muscles. Rest periods aid muscle recovery.
Micro tears in the muscles are healed and repaired while the body rests after exercises. This enhances the aerobic and anaerobic endurance by improving the capacity of the body to engage in high intensity workouts.
Training Split Between Cardio And Strength Training
There should be a training split between days on which cardiovascular exercises are done and days on which strength training is done.
Ideally, 3 days of the week should be devoted to cardiovascular exercises and 2 days should be reserved for strength training. The remaining number of days in the week should be assigned for rest and recovery.