Endurance Training for SuperHuman Capacities
There is a recent outstanding podcast episode by neuroscientist dr. Andrew Huberman on "how to build endurance in your brain and body". You can find this podcast episode and details thereof here. This article is heavily based on the "lessons" about endurance from that podcast episode (body and mind endurance). I have taken some detailed notes and have found the content of the episode concise and worthwhile. So, my intent here is to share what I captured as the key information to learn when it comes to endurance training. Endurance is often perceived as an ability that is developed only through steady-state, long-form cardio (e.g., running a long distance, biking a long distance). Dr. Huberman points to the existence of four types of endurance, of which steady-state, long-distance cardio is only one. In addition, it is generally believed that reaching failure in endurance activities is primarily a matter of physical tiredness. This is only partially the case. As dr. Huberman underlines vehemently, "everything is nervous-system driven", and the argument of physical vs. mental exhaustion is futile and not grounded in reality. So, let's break down the topic of brain and body endurance following dr. Huberman's example, and starting from the definition of endurance.
“Endurance is our ability to engage in continuous bouts of exercise (continuous movement/effort).”
When partaking in long-duration exercise (which is the case for one of the types of endurance), our body efficiently draws energy from multiple "places". First, we will use creatine, then glucose, glycogen, fat, muscle mass. Endurance is "the ability to engage in continuous effort", and there are five key elements that allow human beings to endure:
Nerve
Muscle
Blood (glucose, fatty acids, oxygen)
Heart (heart is vital for brain ability to work)
Lungs (helps distribute the oxygen in the blood)
The ability to persist is neural.
All of the bodily mechanisms efficiently used in endurance (and any other type of) training are part of the nervous system. As a consequence, as dr. Huberman points out, quitting is all in the mind.
The Four Types of Endurance
There are four types of endurance:
1. Muscular Endurance (nerves and muscles)
Muscular endurance is the ability of muscles to perform work over time. This is about muscular failure and muscular failure to endure.
Muscular endurance is activated in the range of 3-5 sets of 12-100 repetitions, 30-180 seconds rest between sets. Plank, push-ups, pull-ups, wall sit, kb swings are examples of movements that land themselves well to this type of training. These exercises have the similar characteristic of being concentric-based movements. This means that they can safely be performed at a fast tempo and with a relatively quick eccentric (lowering) phase. A fast tempo is pivotal in developing muscular endurance, particularly because it allows to execute high repetitions.
Appropriate movements for building muscular endurance can be performed as standard repetitions with body weight (e.g., pushups), weights, or isometrics (planks, etc.). They should not include any slow or major eccentric component (no plyometrics, jumping, or slow lowering component). Sets are supposed to be taken close to failure. Failure will occur due to muscular failure. You can perform this training protocol (in most cases) 2-3 times per week, separate from other resistance training work--or at the end of it. Adjust frequency, sets, volume, and intensity according to recovery ability and progress. The primary source of endurance adaptation here is mitochondrial respiration, not respiratory or cardiac.
2. Long Duration Endurance Training
Long duration endurance training is performed with 1 set of 12 minutes or longer (up to 45, 60 minutes, or longer). Such a type of training must be sustainable for the whole session duration in good form. Some examples of long-duration endurance training include running, rowing, swimming, biking. This is all about efficiency of movement (at every session, you aim at becoming more efficient—burn less fuel with the same distance). Long duration endurance training can be done 1-3 times per week, separate from or at end of other resistance training work. If you incorporate this type of training more than two times a week for more than thirty minutes, hypertrophy will start to be compromised. However, the degree of such hindrance heavily depends on the intensity and frequency of long-distance training. The source of adaptation for long-duration endurance is efficiency of movement. Adaptations are also possible via changes to capillary density and heart stroke volume.
3. Anaerobic Endurance Training (HIIT)
Anaerobic endurance training corresponds to HIIT training (high-intensity interval training). 3-12 sets are the optimal amount of set volume for this type of HIIT. The ratio of work to rest can be 3:1 or 1:5 (the latter allows for better form/quality of work due to longer rest.). For example, we could do a movement for 30 seconds on, 10 seconds off (3:1) or 20 seconds on, 100 seconds off (1:5) (for three to twelve rounds/sets). Similar to the preceding types of endurance, anaerobic endurance training can be done 1-3 times per week, separate from or at end of other resistance training work. The source of adaptation here is increased cardiovascular output, given that HIIT takes the heart rate up and V02 Max close to 100%.
4. Aerobic Endurance Training (HIIT)
Aerobic endurance training is another form of HIIT (high-intensity interval training). 3-12 sets are the optimal range of set volume. The ratio of work to rest can be 3:1, 1:1, or 1:5 (the latter allows for better form/quality of work due to longer rest). An example of aerobic HIIT can be: running a mile, then resting/walking for the same duration as the mile run took (up to five to seven miles in total). The pace should not be as fast as possible here. That is aerobic endurance work. The source of adaptation for aerobic HIIT is increased cardiovascular output, capillary density, and, given that it takes heart rate up and V02 Max to 100% or greater, major cardiovascular adaptations.
Conclusion and Concurrent Training
Endurance encompasses more than we think or at least more than I perceived before listening to this Huberman Lab podcast episode. The fact that endurance training also encompasses HIIT protocols may be a pleasant realization for those who despise the mere thought of training long-duration endurance. Muscular endurance can be improved through resistance training (medium to high repetitions). Resistance training and endurance-focused training can be paired together in a well-designed exercise program. The practice of training multiple aspects of your athleticism at one time is known as concurrent training. It is possible to combine, say, resistance training with endurance training. The first key variable to define in such a situation is what is your primary focus. If your primary focus at a certain stage of your life is endurance improvement, you would prioritize endurance training in your macrocycle (a training season) or mesocycle (a training program). This means that you would train endurance for, say, four times a week, and muscle hypertrophy/strength two times per week (this is a broad example) for ten to twelve weeks, before reloading (taking a break of about five to seven days). Training—whatever its kind—can be enriching both physically and psychologically. Uniting enjoyment with usefulness can be a game-changer for long-term sustainability.
RESOURCES
How to Build Endurance | Huberman Lab Podcast
http://perspectivesinmedicine.cshlp.org/content/8/6/a029769.long
The Complete Guide To VO2 Max - Why It's Important & How to Measure it. (2017). Retrieved 22 April 2022, from https://www.runnersblueprint.com/vo2-max/
