How To Build Endurance In Your Brain & Body | Episode 23
Main Takeaways
To maintain or increase muscle, perform 5 sets of resistance training per muscle, per week.
Endurance involves biological crossover relating to how our body and brain use fuels, and which fuels our body and the brain uses.
The body converts almost anything to ATP (energy for the body) within cells.
The five main drivers of effort are neurons/nerves, muscle, blood, heart, and lungs.
Quitting is 100% neural, and there’s a class of neurons that release excess epinephrine (readiness signal) until glia shuts the system down.
The heart moves blood and oxygen for fuel of muscles and the brain.
Muscular endurance refers to the ability of muscles to perform work over time, while long duration endurance involves long runs, swims, bike rides lasting 12 minutes to 8-9 hours.
Benefits of muscular endurance include increasing the ability of mitochondria to use oxygen to generate energy, while benefits of long duration endurance include building capillary beds within the muscle, increasing mitochondria, and increasing the delivery of oxygen to muscles.
High Intensity Interval Training (HIIT) can be used for both anaerobic and aerobic endurance training, and it can help build capillary beds, improve ATP and mitochondrial function, and enhance lung capacity.
Endurance and resistance training can improve brain function by increasing oxygen utilization in the brain, expanding capillary beds, and increasing the efficiency of energy utilization systems.
