Adaptations to Endurance and Strength Training - A Review

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We're going to talk about how you can actually build different types of endurance and what that does at the level of your blood, your heart, your muscles and your neuron. We'll skip back and forth between protocols, tool s and the underlying science. If you would like a lot of detailed science, i encourage you to check out a review that we've linked in the show notes. This is a review article with many excellent citations. It's from coldspring harbor, perspectives in medicine.

This episode I discuss endurance: our ability to perform effort over extended amounts of time. I describe the four kinds of endurance: muscular endurance, long duration (single-set) efforts, and the two kinds of high intensity interval training (HIIT). I discuss efficiency of effort and maximizing quality of effort, and a hydration formula. I review how our heart literally gets stronger when we oxygenate muscles properly. I also discuss motivation for long bouts of work and the visual physiological basis of the "extra gear" we all can leverage for effort. Finally, I review how accelerating as we fatigue can allow us to access untapped energetic resources.

Access the full show notes, including referenced articles, resources and more at hubermanlab.com.