FROM THE FITNESS MANAGER
PRINCIPLES OF
ENDURANCE n
Stroke volume (How much blood is pumped per heartbeat)
Heart contraction (The force at which blood is pumped from the heart)
n
Allison Adams Fitness Manager
Let’s take a look at the fitness principle of physical endurance. Merriam-Webster defines endurance as “the ability to withstand hardship or adversity; the ability to sustain a prolonged stressful effort or activity”. Endurance is also explained as the ability to sustain power or effort over a period of time. What determines physical endurance? n
Endurance is measured by heart rate (how many times your heart beats per minute)
Most of us know that getting physical activity helps to improve heart health. Afterall, the heart is a muscle, and needs exercise like other muscles of the body. The predominant belief for improving heart health is some type of cardiovascular exercise, aka “cardio”. But by incorporating resistance/ strength training into your regular workouts, along with cardiovascular exercise, you tackle all three determinants for improved heart function.
fitness routine. Increased muscle strength raises the ability of the veins and heart to contract with more force, improving blood pre-load into the heart, thereby pumping more blood and oxygen into the rest of the body. Both cardiorespiratory training and resistance training will achieve this. Of the three energy systems our body utilizes to perform movement, it is the oxidative
system that is predominate in energy expenditure over 2 minutes long. Also known as the aerobic (with oxygen) system, the body uses fats and carbohydrates combined with oxygen to manufacture energy for continued output. Through more efficient delivery of oxygen throughout the body, the aerobic system ensures the ability to maintain exertion for extended periods of time.
As mentioned above, stroke volume and heart contractility are other measurable components of endurance. How do we improve heart contraction and stroke volume? Adopt strength training into your
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