Resistance Training For Endurance

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Resistance Training For Endurance

• Presenters
• Fernanda Uribe
• Sonia Nistal

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Resistance vs. Endurance Training

• Resistance Training
• Higher weight
• Less repetitions
• More anaerobic work
• Goal Increase strength and muscle mass
• Endurance Training
• Lighter weight
• More repetitions
• More cardiovascular work
• Goal Increase muscular endurance and decrease
  body fat percentage

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Why should runners do resistance training?

• Runners require more muscular endurance than
  increases in muscle mass
• Upper body bulk is not necessary for runners
• Tone and strength in the leg muscles are key
• Novice runners need resistance training for
  injury prevention
• Strong muscles absorb impact resulting in less
  stress on joints and ligaments

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Why should runners do resistance training?

• Lower back and spine injury prevention
• Increase in bone density (lowers risk of
  osteoporosis)
• Improves neuromuscular connections
• Overall, you will be more functional performing
  your daily activities

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Resistance Training for Beginners

• Weight amount that allows the recommended reps
• Use trial and error to find the correct weight
• Recovery time 30 sec - 1 min
• Cool down with a stretch

• Frequency 2 to 3 days per week
• Duration about an hour each day
• Sets 1 to 3 per muscle group
• Reps 15 to 25 maximum per set

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Resistance Training Tools

• Exercises can be done using
• Body weight
• Resistance bands
• Medicine balls
• Stability balls
• Dumbbells
• Barbells
• Machines

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A Runners Core

• Key muscle group for runners
• Central section of the body
• Contains 29 muscles
• Allows for efficient acceleration, deceleration
  and stabilization
• Supports dynamic movement

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Stabilizing Muscles

• Transversus Abdominis
• Internal Obliques
• Lumbar Multifidus
• Pelvic Floor Muscles
• Diaphragm
• Transversospinalis

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Dynamic Muscles

• Mid-Section
• Rectus Abdominis
• External Obliques
• Lower Back
• Gluteus Complex
• Latissimus Dorsi
• Erector Spinae
• Iliopsoas

• Legs
• Hamstrings
• Quadriceps
• Gastrocnemius
• Soleus
• Ab/Adductors

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Other Muscle Groups

• Lower Leg
• Lower Back
• Shoulder
• Pectorals
• Arms

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Functional Training Exercises

• NASM recommended exercises

• Squat to press
• Squat touch down to arm curl
• Lunges to two arms dumbbell press
• Russian Dead lift to calf raise

• Bent Over Row (resistance bands)
• Push up with rotation
• Ball squat
• Step up to balance
• Dumbbell step ups
• Power squat jumps

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Questions? Comments?

• Contact Information
• Sonia Nistal
• snistal_at_med.miami.edu
• Fernanda Uribe
• furibe_at_med.miami.edu