Endurance Training
There are different kinds of endurance measurements. One is local muscular endurance and another is cardiorespiratory endurance.
Local Muscular Endurance
Local muscular endurance refers to the capacity to sustain repetitive submaximal force
output for extended periods. Local muscular endurance activities are anaerobic (not
requiring additional oxygen). Glucose (blood sugar) and glycogen (muscle sugar stores) are the primary energy substrates used in these activities. Increased lactic acid (anaerobic by-product which causes the burning sensation) tolerance is a result of local muscular endurance development.
The ability to perform lots of push ups is an example of local muscular endurance. This is much different than the strength (limit strength) necessary to lift a very heavy weight. Training needed to improve local muscular endurance is also different from that of limit strength. A person’s predominant muscle fiber type can effect their tendency to excel in one over the other.
Circuit Training
Training characterized by sets of exercises performed successively with little or no rest until one circuit completion. Circuit training usually targets major muscle groups
focusing on high repetitions (12 to 20) of submaximal (55% to 70% 1 rm) weight.
Circuit training is excellent for sculpting lean body musculature and improving lactic
acid tolerance. Intensity can be increased by adding more repetitions, weight, or by
decreasing rest interval time. PHA training which involves moving between upper body
and lower body exercises will also significantly increase the work load. Deconditioned
individuals should not engage in this type of high intensity training.