Building capillary beds through long-duration efforts increases oxygen availability to muscles, which is crucial for endurance performance.

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.

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

The adaptations from anaerobic endurance training include improved mitochondrial respiration, allowing for greater energy generation through oxygen utilization, which significantly benefits various types of exercise, including competitive sports and activities requiring bursts of effort.

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.

Engaging in muscular endurance activities like planks can enhance your ability to perform long-duration, low-intensity endurance work, such as running or swimming.

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.

Muscular endurance training focuses on the ability of muscles to generate force repeatedly over short periods, which is distinct from maximum power training.

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.