There are two types of endurance training.
(1) Aerobic Endurance. (2) Muscular Endurance.
Aerobic endurance, I have explained in the first component of physical fitness-CARDIO RESPIRATORY ENDURANCE, where we have understood clearly the importance of coordination between the circulatory system and respiratory system.To improve this segment (cardiorespiratory endurance), cross training pattern of exercise is much better than normal routine aerobic exercise on trade mill, upright bike, and recumbent bike etc..
Why dancing aerobics, Zumba dance, power yoga, triathlon, rock climbing and swimming has gained enormous popularity in few years because of the monotonous style of aerobic exercises on trade mill, rowing, cycling (up-right bike and recumbent bike). In modern fashion of doing aerobic exercises, we use our whole body in action or movement like flexion, extension, circumduction, abduction, and adduction, not only that body moves on sagittal plane (right side and left side),frontal plane(anterior side and posterior side),transverse plane(superior side and inferior side) and polymeric impact based movement, ballistic starching. All the exercises include this will give you desired results in the shortest period of time.
As far as HIIT (high-intensity interval training) and exercise in target heart rate zone is a concern, this is a crucial part of endurance training.
All the exercises strengthen the first component of Physical Fitness-CRE.
Now, we move on to another component of physical fitness is MUSCULAR ENDURANCE.
As the name indicates muscular means something related to muscles, the simple definition is “How many times (repetitions) you are able to lift the weight in the form of dumbbells, barbells or on machine stacks without fatigue. OR The ability of a muscle or group of muscles to exert force to overcome resistance continuously (repetitions) for a long duration of time without fatigue. Generally, most of the peoples of both genders don’t want to become strength monster but they want properly toned muscles and here is the solution.
Fundamentally, when we perform exercise with light or moderate weight with high repetition and short rest activates anterior pituitary gland and pituitary gland increases the secretion of growth hormone and this is immensely involved in growth process of skeletal muscles and not only for growth it has lipolytic effect means mobilizes body fat from storage sites and increase its use for energy. This dual role in toning/building muscles and burning fat makes this factor inevitable form physical fitness component.
Now, how much light or moderate weight, how much repetition and how much rest between sets we should take, a qualified fitness trainer or strength coach will decide after looking client’s gender, age, body’s somatotypes, stature, current physical and medical condition. But as a common rule, we will have to check clients strength by 1 RM (I will elaborate this in musculoskeletal strength episode)and 60-65% of its 1 RM weight, repetition range should be 12-18 reps and rest about 45 -90 sec.
Finally, we can improve this component of physical fitness (muscular endurance) through resistance training.