One major benefit of strength training is improved exercise efficiency. And, perhaps surprisingly, through an increase in the proportion of energy from aerobic energy systems (Minahan and Wood 2008). Importantly, these adaptations occur (in endurance athletes) without affecting bodyweight (Rønnestad et al., 2010a). Most of these improvements appear related to enhanced neuromuscular coordination, increased strength, and muscle fiber type conversions (from less to more fatigue resistant muscle fiber types). In particular, we see improvements in exercise efficiency, the lactate threshold, and increased fatigue resistance. These physiological adaptations contribute to improvements in key factors related to endurance exercise performance. We also see an increase in the proportion of Type IIa muscle fibers (fast oxidative-glycolytic fibers-these have greater fatigue resistance than type IIb), while there’s a correlated reduction in the proportion of the less fatigue resistant Type IIb muscle fibers (Aagaard et al., 2011).Ī further adaptation is an increase in muscle cross-sectional area. Research has also demonstrated that strength training can lead to neuromuscular improvements (Mikola et al., 2007). Strength training is believed to improve endurance exercise performance in several ways.Īt the most basic level it leads to an increase in the size, strength and fatigue resistance of muscle fibers. Improved blood lactate levels and the lactate threshold (Paton and Hopkins 2005 Marcinik et al., 1991).Enhanced exercise efficiency (Louis et al., 2012 Mikkola et al., 2011 Sunde et al., 2010 Paavolainen et al., 1999b).Greater time to exhaustion in cyclists and runners (Støren et al., 2008 Minahan and Wood 2008 Marcinik et al., 1991).Short- and long-term endurance performance (Aagaard et al., 2011 Rønnestad et al., 2011 Yamamoto et al., 2010 Sato and Mokha 2009 Paavolainen et al., 1999b Tanaka and Swensen 1998).Supra-maximal (> VO2max) cycling performance (Minahan and Wood 2008).The velocity at VO2max (Taipale et al., 2010).Greater leg strength (Rønnestad et al., 2011 Losnegard et al., 2011 Marcinik et al., 1991 Hickson et al., 1988).It also improves neuromuscular coordination, increasing the speed and efficiency of muscular contractions. We believe strength training has this positive effect by increasing the strength of individual muscle fibers-making each contraction more forceful and increasing fatigue resistance. These include distance running, cycling, swimming, rowing, and cross-country skiing. With strength training, research is clear… it improves key factors related to endurance and boosts exercise performance in several endurance sports. Benefits of Strength Training for Endurance Athletes ![]() How to incorporate strength training in your weekly exercise schedule.We consider which key factors improve following strength training.The science of strength training for endurance athletes.And despite the differences, strength training is one of the most effective training methods to add into your weekly schedule. The truth is, successful training programs involve diverse training approaches. Maybe this explains why endurance athletes are often so resistant to sacrificing their mileage for reps. ![]() On the face of it, endurance and strength training are polar opposites-one involves thousands of low resistance muscle contractions, the other just a hand full of high resistance efforts. Strength Training For Endurance Athletes: What Are The Benefits?
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