Endurance Training Programs

Bags, Bells, and Bodyweight Training System

This eBook is designs a program to make you strong and fit in an athletic way, rather than a big and bulky kind of way. This program makes you lean, ripped, and athletic. This gives you a program that makes you actually strong, powerful, and athletic, rather than just looking like you lift. It gives you explosive gains in full body strength and muscle, huge increases in stamina, and a shredded body and mental toughness. This program takes advantage of the three best kinds of bodybuilding equipment: sandbags, kettlebells, and bodyweight workouts. These methods of working out provide much bigger results than a simple pump to your muscles; they actually provide real strength training. In addition, you get 4 free eBooks when you get Bags, Bells, and Bodyweight. You will also get The Sandbag Manual, The Kettlebell Manuel, The Bodyweight Manuel, which all go into more detail about how to use each one to the max. You will also get The Dumbbell Manuel, which shows you what to do if you have no kettlebells. This complete workout system builds whole bodies, not just a few muscles. Read more...

Bags Bells and Bodyweight Training System Summary


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Author: Travis Stoetzel
Official Website: minimaliststrength.com
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Regulatory Mechanisms

Determine the relative sensations of thirst and satiety, and influence the degree of diuresis. Input from the higher centers of the brain, however, can override the basic biological need for water to some extent and cause inappropriate drinking responses. Cases of water intoxication (hyponatremia) during endurance sports events lasting more than about 6-8 h have been reported in which the major cause of the illness is due to overhydration as a result of overdrinking.

Exercise and lymphocyte subpopulations

Exercise, the absolute concentration and in vitro cytolytic activity of CD16+ CD56* cells increases dramatically. Following exhaustive physical activity, NK cell numbers in blood decrease and cytolytic activity declines. The absolute number of CD45RA+45RO+ lymphocytes (indicative of cellular activation) increases after endurance exercise.

Exercise and lymphocyte functions

Proliferative response to B cell mitogens (lipopoly-saccharides, LPS) or mixed T-B cell mitogens (pokeweed mitogen, PWM) increases post-exercise. These proliferative changes do not appear to reflect altered function or activation of individual lymphocytes but are rather due to concurrent numerical changes in lymphocyte subsets. Natural killer (NK) cell (i.e. CD56+ CD16 + ) function is markedly affected by exercise above 60 V02max in vitro cytolvsis of 51Cr-labeled tumor cells is suppressed after intense exercise which is due to decreased numbers of NK cells in blood and prostaglandin-mediated suppression. The influence of a single bout of exercise on modulating antibody synthesis is minimal. In trained athletes, high-intensity endurance exercise is associated with a decrease in salivary IgA levels after exercise levels of secretory IgA in nasal washings remain unchanged. In contrast, basal levels of serum IgG, IgM and IgA, and the capacity to produce antibody to tetanus toxoid antigen...

Exercise and immunity

It has been known for about 100 years that exercise or training before exposure to infection decreases morbidity or mortality, whereas exercise during the infection has the opposite effect. Thus, acute exercise to exhaustion after infecting laboratory animals with anthrax bacilli or Streptococcus pyogenes resulted in increased mortality compared to sedentary controls. In contrast, repeated exposures to exercise prior to exposure with type 1 Pneumococcus was associated with reduced mortality in experimental animals relative to sedentary-controls. Epidemiological studies suggest that the relative risk for upper respiratory tract infections (URTI) is increased during and for 1-2 weeks following overtraining or marathon-type exercise in endurance athletes. Since prolonged, intense exercise is also associated with some immune suppression, this has led to the 'open window' hypothesis (Figure 1). This hypothesis suggests that during the period immediately following heavy and prolonged...

Physiological Adaptations to Exercise Training

Adaptations to Submaximal Endurance Exercise Training Finally, an increase in total plasma volume and an increase in the total amount of hemoglobin have been observed in response to submaximal endurance training. As a result of endurance training, there is an increase in blood supply to the working muscle. This is achieved by an increased capillarization in trained muscles, greater vasodilation in existing muscle capillaries, and a more effective redistribution of cardiac output to the working muscle.

Water and Electrolyte Balance

Failure to maintain hydration status has serious consequences for the active individual. A body water deficit of as little as 1 of total body mass can result in a significant reduction in exercise capacity. Endurance exercise is affected to a greater extent than high-intensity exercise, and muscle strength is not adversely affected until water losses reach 5 or more of body mass. Hypohydration greatly increases the risk of heat illness, and also abolishes the protection conferred by prior heat acclimation.

Perceived Exertion Is More Than Using An Rpe Scale

Many clinicians will discharge patients based on the rating of perceived exertion (RPE) scale. However, there is another step to be achieved, and that is for patients to be knowledgeable and experienced with the physical sensations, without the rating scale, of the appropriate intensity. The ultimate example of using perceived exertion to control exercise intensity is found in elite endurance athletes who, through their continuous training, have developed a strong sense for pacing. They are able to endure exercise on a very fine line between sustaining their pace and becoming fatigued physiologists studying bicycle performance have termed this point the 'critical power'. This strong sense, which becomes natural, comes from learning to integrate and judge the sensations arising from the muscles, limb speed and strain, breathing intensity and visual cues of movement (Robertson and Noble, 1997). With regular and frequent exercise, there is no reason why cardiac patients should not be...

Alternative types of exercise yoga

'Eastern' exercises, such as yoga or Tai-chi, may be alternatives to aerobic or endurance training for people who are limited by severe shortness of breath. These exercises may bring about relaxation, calmness, balance, and may promote changes in the pattern of breathing, including slow and deep breath

Mechanisms that reduce ventilatory demand

Increased exercise training Many patients with chronic disease are significantly deconditioned. Exercise training lowers ventilatory demand and reduces dyspnoea by normalizing blood gases and pH. It improves the aerobic capacity of muscles (reducing lactic acidosis) and increases muscle efficiency (reducing oxygen consumption and CO2 production). It is known that the physiological effects of training are greater in those patients who are able to train harder.13 As, in many patients, ambulatory oxygen increases exercise capacity, oxygen should indirectly improve dyspnoea by allowing better exercise training. The evidence to support this assertion is conflicting.14'15 Overall, endurance exercise training with oxygen appears to reduce dyspnoea only slightly. The limitation may be that anaerobic metabolism and lactic acid production appear to enhance the training effects on muscle. This may reduce some of the benefit otherwise received from training with oxygen.13

Three Mechanical Characteristics Of Muscle

Muscle Force Relationship

Therapists, athletes, and coaches often refer to a functional characteristic called muscular strength.While muscular strength is commonly measured in weight training with one-repetition maxima (IRM is the maximum weight a person can lift only one time), most researchers define muscular strength in isometric conditions at a specific joint angle to eliminate the many mechanical factors affecting muscle force (e.g., Atha, 1981 Knuttgen & Kraemer, 1987). Many fitness test batteries include tests for components called muscular strength and muscular endurance. Early physical education research demonstrated that muscular strength has several domains of functional expression. Statistical analysis of fitness testing demonstrated that muscular strength is expressed as static (isometric), dynamic (slow to moderate movements), and explosive for fast movement (Jackson & Frankiewicz, 1975 Myers et al., I 993). This corresponds closely to the major changes in force capability in the Force-Velocity...

Macronutrients and Physical Activity Protein

The idea that protein requirements are increased by physical activity is intuitively attractive, and highprotein diets are a common feature of the diets of sportsmen and women. The available evidence does show an increased rate of oxidation of the carbon skeletons of amino acids during exercise, especially when carbohydrate availability is low. Protein contributes only about 5 of total energy demand in endurance exercise, but the absolute rate of protein breakdown is higher than at rest (where protein contributes about the same fraction as the protein content of the diet, i.e., typically about 12-16 ) because of the higher energy turnover. Most recommendations suggest that individuals engaged in endurance activities on a daily basis should aim to achieve a protein intake of about 30 of energy). However, where energy intake is either very high or very low, it may be inappropriate to express the carbohydrate requirement as a fraction of energy intake. With low total energy intakes, the...

Effects on Energy Metabolism

Acute administration of caffeine produces a 5-25 increase in the basal metabolic rate. Inactive subjects exhibit a greater increase in resting metabolic rate than do exercise-trained subjects. It is concluded that endurance training seems to result in a reduced thermogenic response to a caffeine challenge. These modifications of energy metabolism were associated with significant increases in serum free fatty acids, glycerol, and lactate concentrations, whereas inconsistent findings were reported for blood glucose levels. Acute administration of caffeine was shown to decrease insulin sensitivity and to impair glucose tolerance, possibly as a result of elevated plasma epinephrine. However, it is not understood why a large and long-term epidemiolo-gical study associated significant lower risks for type 2 diabetes in both men and women with total caffeine intake. The lipolytic effect is generally explained by the inhibition of phosphodiesterase, the release of catecholamine, or adenosine...

Community Recreationleisure

In children with CP, the literature has supported the use of resistive exercise to improve muscle strength and functional movement. Moreover, Damiano and colleagues reported improvements in quadricep muscle strength in conjunction with improvements in walking speed in children with CP. O'Connell and colleagues also documented a correlation between muscular endurance and the ability to perform aerobic and anaerobic wheelchair tasks.

Macronutrient Demands Protein

The idea that protein requirements are increased by physical activity is intuitively attractive, and highprotein diets are a common feature of the diets of sportsmen and women. The available evidence shows an increased rate of oxidation of the carbon skeletons of amino acids during exercise, especially when carbohydrate availability is low. Protein contributes only about 5 of total energy demand in endurance exercise, but the absolute rate of protein breakdown is higher than at rest (where protein contributes about the same fraction as the protein content of the diet, i.e., typically about 12-16 ) because of the higher energy turnover. It is often recommended that athletes engaged in endurance activities on a daily basis should aim to achieve a protein


Although methionine is the only sulfur-containing essential amino acid, it has not been considered as part of supplementation regimes. Since cysteine easily oxidizes to cystine, which has a poor solubility, it is generally supplemented in the form of n-acetylcysteine (NAC). Both directly and indirectly, as a precursor for glutathione, NAC has attracted attention as a potentially protective agent against oxidative injury in numerous conditions including endurance exercise, ischemia reperfusion injury, adult respiratory distress syndrome (ARDS), and cystic fibrosis. In addition, NAC has mucolytic properties in chronic obstructive pulmonary disease (COPD) patients by reducing disulfide bonds of polymers in mucus, blocking their reactivity. Currently, only robust evidence exists for the usefulness of NAC supplementation in the protection against nephropathy, induced by administration of iodine-containing contrast agents for radiological imaging in patients with chronic renal failure, in...

Exercise and Aging

The specific impact of intrinsic aging has not yet been clearly dissociated from genetic traits and age-related differences in nutritional status, habitual physical activity, and exposure to psychological stressors (Rumyantsev 1998). Age-related reduction in muscle is a direct cause of the age-related decrease in muscle strength. There has been a growing belief that an appropriate regular dose of endurance exercise might slow the age-related decline in immune function by enhancing or suppressing various immunological stimuli. A decline in lean body mass, referred to as sarcopenia, and an accompanying increase in fat are known to occur during aging. The consequences of these physiological changes may include decreased physical activity, altered energy metabolism, and impaired resistance to infection. The mechanisms behind these age-related events remain unknown, but they may include changes in some of the humoral and cytokine mediators that seem to regulate body composition....

Forcetime Principle

How could a therapist use the Force-Time Principle to provide a therapeutic muscular overload If bodyweight or assistive devices were available, could the therapist have the patient progressively increase the time they isometrically hold various positions While this approach would tend to benefit muscular endurance more so than muscular strength, these two variables are related and tend to improve the other. Increasing the time of muscle activity in isometric actions or by modifying the cadence of dynamic exercises is a common training

Exercise training

The predominant training modality in most rehabilitation programs is endurance training 20-30 minute sessions are recommended, at a frequency Strength training is not included in all rehab programs, but recent work suggests that strength training does offer complementary benefits to endurance training. In separate studies, both Ortega and Panton noted that strength training not only improved peripheral muscle strength but walking distance as well, when compared with endurance training alone.7'8 As with upper extremity training, it remains to be proven whether the addition of strength training to endurance training is associated with any improvement in quality of life.


The transcriptional level by malonyl-CoA. Although carbohydrates are the major energy source during high-impact exercise, LCFAs are the preferred substrate during endurance exercise. In human skeletal muscle, during exercise free carnitine appears to play a greater regulatory role on LCFA oxidation than malonyl-CoA. However, some aspects of the transport of LCFAs to the inner mitochondrial matrix in humans are not completely understood.

Resistance Training

Traditionally, cardiac rehabilitation focused on aerobic exercise due to concerns that BP increases during RE would increase cardiovascular complications. However, AACVPR (1999), the ACSM (2001) and SIGN (2002) now recommend RE as part of a comprehensive rehabilitation programme. With appropriate screening and supervision, fewer cardiovascular complications have been associated with RE than with aerobic endurance exercise (Bjarnason-Wehrens, et al., 2004).

Training Muscle

Endurance training at submaximal levels of VO2 increases the oxidative capacity of muscle without causing muscle hypertrophy. Muscle size does not change but there are increases in the number of mitochondria and enzymes for fatty acid oxidation, the citric acid cycle, and the electron transport chain. Capillary density and

Endurance tests

Supplemental oxygen has been found to have a greater effect on endurance ability, than on maximal work rate. It appears to increase endurance by delaying the point at which the maximal work rate is reached. Endurance tests are more sensitive to change following an intervention such as oxygen therapy, as maximal work rate is likely to be limited mostly by the underlying chronic disease.

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