What is STRENGTH..?
Physical strength is the potentiality of a human to exert force on physical object. It is also said as the ability of a person to lift up of maximum weight once { 1 Repetition maximum (RM)}.
A strong man with maximum physical strength have large and dense muscle fibers. There is always more hypertrophy (i.e more number of cell in the muscles) as compared to normal human.
Deep into Strength..!!
A person with maximum strength have more number of Fast twitch fibers (Type II) or the White fibers. The fast twitch fibers are called so because they get fatigue faster though they provide bigger and powerful forces which is for a shorter duration. As they are developed by the anaerobic working/training they have less supply of blood and look white in colour.
Typically, the fast twitch fibers have lower concentration of mitochondria, myoglobin and capillaries but higher ATPase level as compared to the slow twitch fibers.
Some Strength Exercises :
- Weight Training – Bench press, Deadlifts, Squats, Military Press
- Powerlifting
- Sprinting
- Jumping
- Agility training
What is ENDURANCE..?
Endurance is the ability of a human to perform one task for a number of time. There is always a increase in number of repetition the endurance is also referred as “Stamina”.
A person having more endurance is generally leaner than a strong man as their cardiovascular capabilities are more they have healthy heart with good blood supply all over the body and very less fat content also.
Deep into Endurance..!!
Slow twitch fibers are the components which are abundant in humans practicing endurance training more. They are also called the Type I fibers or the Red fibers. The slow twitch fibers are named so because they are fatigue resistant and can sustain longer, smaller movements and postural control. As they are developed by aerobic training, they have more supply of blood so looks red in colour.
Typically, the slow twitch fibers have high concentration of mitochondria and myoglobin but lower concentration of ATPase enzyme as compared to fast twitch fibers. Although they are smaller than the fast twitch fibers, they are surrounded by more capillaries. Thus, they are particularly important for prolonged submaximal exercise activities.
Some Endurance Exercises :
- Marathons
- Distance running
- Swimming
- Cycling
- Power walking
Summary :
Both Strength and Endurance are two different things, but if you want to be fit and a long running horse you should practice both the forms. It is been recorded that most of the bodybuilding athletes die due to heart attack. If someone includes endurance train with strength, then they will definitely have a good cardiovascular capacity, which will decrease the risk and in efficiency of the growth.
So it is suggested to practice 10-20 min cardio (trademill, jump rope, jumping jack, etc) post to strength training. Which will increase the efficiency of the heart as well as increase the lung capacity and regulate the blood flow to every tissue, thus facilitating healing process.
In fact, post-workout cardio reduces fatigue and stiffness in the muscles as the increase the blood pressure and homeostasis of the body.