Twinsies

It's been awhile people, I know I say this all the time but I am a very busy guy. I mean I had prom to go to and do all that hullabaloo. It was so worth it. And man oh man what a workout. Jumping for three minutes gave me a good calf workout and man oh man. And for my arms, I fist pumped like a champ and by the end of the night it was more of a fist wobble. Job well done if you ask me. Fun and working out at the same time.

So now onto the real topic. The next two factors of fitness. STAMINA and ENDURANCE. Now are they the same or arnt they... Well its really just a terminology type thing. They are variations of each other, but people use them interchangably without taking into account the factors that seperate the two. So lets get down to the meaty stuff and see what they are.

ENDURANCE: The ability to sustain activity for a prolonged period of time. Now what does this mean? Well it means you can run for a long time or row for days. Well maybe not days unless you are somesort of hiberno saxon or viking or of the norse people. But anyways, it can also sometimes be referred to as cardio. Now on the complex level it is your bodies ability to utilize its oxidative pathways. Now we all have our oxidative pathways, but the more endurance we have, the more efficient we make them. As we increase our endurance, we increase our bodies ability to deliver oxygen to the areas where it is needed, thus allowing our body to keep chuggin' along.

How do we increase our endurance? Well it's not easy and it just takes pure work. The greatest way to increase it is by sustaining approximately 75-80% of our maximum heart rate for a period of around 20 minutes. If your doing it right then you should be breathing pretty hard, I mean this is no walk in the park, this is hard core running through beautiful fields full of flowers and butterflies. I mean who said fitness can't have beauty...

STAMINA: A.K.A. "Muscular Endurance" Sounds similar, yes it is a type of endurance if you want to see it that way, but it is not nearly the same thing. This type of thing is more focused on muscle fatigue. So when you are doing those push-up tests and you reach the 80 mark and your arms start to feel like jello. That's stamina for you. Now for the sciency part of it all, a muscle is composed of lots and lots of muscle fibers. The more we work our muscles and strain them, the larger they grow, but also the more mitochondria they produce to keep up and adapt to the great workout they are exerted to. Along with more mitochondria, comes more energy molecules for powering our muscles. Now there are many, but the two main types are ATP (Adenosine tri phosphate) and Creatine Phosphate. So the more of those, the longer the muscle can go.

So how do we build stamina? Well its those fun days in the gym when we do those 20 rep sets and 30 rep burnout sets. In other words, the ones that burn. Also another overlooked part of building stamina is practicing everything bodyweight which is a great weight for adding stamina to your muscles. So hit it up!


Now I have overloaded your mind with all sorts of great knowledge, so with this go get your pump on with all your bros and broettes at the gym, crossfit box, or backyard. They all work. Or even go for a run or a bike ride or pay soccer or disc golf if you will.

Workout

5x(5,5,5,15,15) superset every two

Preacher Curl
Skull Crushers
Seated alternating Curls
Tricep Kick Backs
Reverse Grip Curls
Tricep Pressdowns


ABS

3x(15,15,15)

Knee Raises
Roman Chairs

Cardio

14 Mile Bike Ride