fussahvex
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Building your enduranceI think we should all know that building endurance is not just about bulking up, but also strengthening our overall body and its working function. Here is a great article that will help us all. I do engage in a bit of it but not hardly as much as I would like to. I hope this can help some of you 
Muscular Endurance
Muscle Endurance is the measure of how well muscles can repeatedly generate force, and the amount of time they can maintain activity. Muscular Endurance is the practical use of raw strength. It is crucial for every fitness activity, from the mostly anaerobic weight lifting repetitions (or "reps") to intense aerobic activities like jogging (where specific muscles in the legs are used repeatedly.) Muscular endurance combines both aerobic and anaerobic energy.
Tips for Building Muscular Endurance
Like aerobic endurance and muscular strength, muscular endurance is increased through overload. Overworking the muscles makes them stronger and gives them more endurance. But don't overdo it. Moderate increases achieve the same result with lower risk of injury.
When weight lifting, averaging three sets of 10-12 lift repetitions is an excellent way to build endurance.
Rest in between workouts.
Aerobic Endurance
Aerobic Endurance is the body's ability to exercise whole muscle groups over an extended period of time at moderate intensity, utilizing aerobic energy. Your aerobic system uses oxygen to break down carbohydrates and convert them into lasting energy. Since it's a prolonged need, fats and proteins are also broken down, making aerobic workouts ideal for fat loss.
Aerobic exercise also increases heart rate, strengthening the organ's ability to contract. Stronger contractions mean an improved, stronger blood flow, in turn making a body better equipped for exercise.
Tips for Building Aerobic Endurance
Maintain your workout for at least 15-30 minutes at your target heart rate.
If you are having trouble maintaining 30 minute workouts, try staggering three 10 minute shifts throughout the day.
Workout at least 3-4 times a week for lasting effects.
Slowly increase your aerobic activities over a period of time to improve performance. Generally the more aerobic demands you make on your body, the stronger it gets. But be moderate. Slow gradations will help avoid injury.
Rest. The body needs time to recover and grow. Alternating days and staggering intensity of workout can aid in your overall development and prevent injury. Paying attention to your body's messages -- soreness, tension, aches -- can help you figure out when to work and when to rest
Muscular Strength
Muscular strength is the capacity of your body's muscles to generate extreme amounts of force in a short period of time utilizing anaerobic energy.
Anaerobic energy produces short term bursts of energy, and does not require oxygen. Instead anaerobic energy comes from the burning of carbohydrates, and can be sustained for several minutes, after which a short rest time is needed to replenish the system. Anaerobic energy is used for everything from weight lifting and sprinting, to the low impact sports of tennis and golf. Anaerobic energy is also used within aerobic-centered workouts when additional spurts of energy are needed.
Enhanced muscular strength often increases muscle and connective tissue size and density by enlarging cells, or "building" muscles. Apart from their aesthetic value, larger muscles and connective tissues are less prone to accidents and aid long term weight control, since muscle tissue burns more calories than fat, even while resting.
Size up your current strength.
Tips for Building Muscular Strength
Stagger exercises. Concentrate on activities that work specific muscle groups. Work slowly with concentration on form and resistance to gravity. Directed energy provides the best effect, while helping to avoid injury.
Anaerobic activity produces lactic acid build-up in muscle tissue, which can be temporarily painful. Stretching before and after workouts can prevent this condition.
Like aerobic workouts, gradual progression of stress on muscles will increase muscular strength. Again, moderation is key to avoiding injury and realizing benefits.
A warm-up is crucial to any workout.
Rest. One or two days recovery time is necessary for maximum effect and injury prevention.
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Heather
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I am training for marathon distance running. My body has been improving so fast it amazes me and I never seem to get sore or tired as I run. I fully believe that my diet is the reason, although I used to be a longer distance runner, I was never even close to the distances I do now.
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jl53563
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Much of the typical soreness and that "burning" sensation is from the buildup of lactic acid in the muscles. Studies have shown that those on a low carb diet have a higher lactic threshold. Meaning that we can excercise longer and harder before the lactic acid starts to buid up. I can vouch for this from my own experience. I have been running for almost 5 months, mostly on a treadmill. Even after a very intense workout, I am never sore. And I never "feel the burn".
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Heather
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I trained in the winter on a treadmill, the morning after my first run outside I had very sore shins. That was the one and only day I remember having any pain, but it doesn't seem like pain, just stiff muscles.
Is this the lactic acid?
Other than that I have never experienced any burn or pain.
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jl53563
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| Heather wrote: | I trained in the winter on a treadmill, the morning after my first run outside I had very sore shins. That was the one and only day I remember having any pain, but it doesn't seem like pain, just stiff muscles.
Is this the lactic acid?
Other than that I have never experienced any burn or pain. |
Sore shins would not be from lactic acid. Probably your legs just not use to running outside. I run predominently on a treadmill also. On the few occasions when I have run outside, I have been slightly sore the next day also. My treadmill has a little bit of "bounce" to it. It's a lot easier on the legs than running on pavement. If you have lactic acid buildup, you would definitely "feel the burn".
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Heather
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So with lactic acid, do you feel the burn while you exercise or after?
Being a no-carber I have no idea what this burn or pain is.... 
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jl53563
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The burn would come during the excercise. And maybe for a very short time afterword. It passes pretty quickly. I can only describe it as a burning sensation in the muscles. Carb-eating people use this as a measure of accomplishment when exercising. Hence, phrases like "ahhh, feel the burn" and "no pain, no gain." Luckily, us carnivores do not have to endure the burn and the pain to know that we had a good workout.
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fussahvex
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I noticed that I can do the cardio bike longer and with less feeling of lightheadedness than with the threadmill, while I can still do it, I often wonder if the 1 hour on it is too much 
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