Muscular endurance is the ability of our muscles to perform work over time, and fatigue in this context is due to muscular fatigue rather than cardiovascular limitations.

Different types of endurance training, such as muscular endurance and long-duration efforts, engage distinct physiological mechanisms and energy utilization strategies.

A good muscular endurance training protocol involves performing three to five sets of 12 to 100 repetitions, focusing on exercises like pushups and pull-ups to build the ability to perform work repeatedly over time, with concentric movements and 30 to 180 seconds of rest in between.

Muscular endurance training should avoid slow eccentric phases; for example, during push-ups, ensure your chest touches the ground without dropping heavily.

Anaerobic endurance training involves performing 3 to 12 sets with a work-to-rest ratio of 3:1 to 1:5, maximizing oxygen utilization and pushing beyond VO2 max.

Long-duration endurance training, lasting from 12 minutes to several hours, improves movement efficiency and builds capillary networks in muscles, enhancing oxygen delivery.

Endurance can be built while maintaining or even increasing muscle size by incorporating one day of high-intensity interval training (HIIT) each week, such as 90-second all-out sprints followed by rest.

Generating isolated contractions is key for muscle hypertrophy, while strength training focuses on moving weights as a system.

Endurance is our ability to engage in continuous bouts of exercise or effort, which is vital for enhancing various aspects of our biology, allowing our brain to perform focused work for longer periods.