High-intensity interval training (HIIT) involves alternating between intense effort and rest, typically using a one-to-one ratio, which effectively builds endurance and improves energy systems.

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.

High-intensity interval training (HIIT) can be categorized into anaerobic and aerobic endurance, each requiring different protocols and work-to-rest ratios.

For optimal fat loss, engage in high-intensity interval training (HIIT), sprint interval training (SIT), or moderate-intensity continuous training (MICT).

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

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.

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.

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

Endurance is not just about physical capability; it also involves mental components, as the brain's function and motivation play significant roles in sustaining effort during exercise.