Have you ever felt that sense of inner drive that allows you to go further, even when you think you've given it your all? That's the resistance, a quality that goes far beyond simple training: it is the ability to face and overcome physical and mental challenges.
Whether you’re trying to complete a marathon, power through a challenging WOD, or just get through a long day, endurance is what gets you there.
But of resistance there is not just one: there are different types, each tied to specific activities and goals. And training it the right way can transform not only your body, but also your mindset.
Are you ready to find out how to distinguish it and, above all, how to improve it? Let's go!
Index
What is Meant by Resistance?
La resistance is one of the fundamental physical qualities, often defined as the the body's ability to sustain continuous physical effort without giving in to fatigue.
It's not just about "last longer”, But say optimize the body's functioning to cope with activities that require prolonged use of energy. This energy is produced by metabolic systems, which work synergistically to provide the necessary support, adapting to the needs of the activity in progress.
Resistance is not a single concept, but is divided into different types, each linked to specific physiological mechanisms and particular activities. Let's look at them in detail:
Types of Resistance
1. Aerobics
Aerobic endurance is the ability to perform moderate intensity activities for prolonged periods of time.. It is based on the aerobic energy system, which uses oxygen to convert carbohydrates and fat into energy.
Related Sports: race long distance, cycling, ARTISTIC, mountain walks.
Benefits:
- Improved cardiovascular system.
- Increased lung capacity.
- Reducing the risk of heart disease.
2. Anaerobic
La anaerobic endurance involves short, intense efforts, during which the body uses energy without the aid of oxygen. This type of resistance relies on processes such as anaerobic glycolysis, which produces energy rapidly but leads to the accumulation of lactic acid.
Related Sports: sprint, weightlifting, CrossFit.
Benefits:
- Improved explosive power.
- Increased tolerance to lactic acid.
- Strengthening of type II muscle fibers.
3. Muscular Endurance
Muscular endurance refers to the ability of muscles to sustain repeated contractions or maintain a static position for a prolonged period.
Examples:
- Perform many repetitions of an exercise with a moderate weight.
- Hold a plank position for several minutes.
Benefits:
- Greater force functional.
- Improved stability and posture.
4. Statics
This typology refers to the ability to maintain an immobile position against resistance for a certain period of time. It is often overlooked but essential for stability.
Examples: to hold the position in an isometric squat or to support a load without moving.
Benefits:
- Increased muscle strength.
- Greater endurance in daily activities.
5. Specification
It refers to the ability to adapt to a specific sport or activity. For example, the stamina required for a marathon runner is different from that of a soccer player.
Benefits:
- Optimizing performance in sport.
- Reducing the risk of injuries thanks to the specific adaptation.
How to Train Resistance
Training endurance requires a personalized approach, based on the type of resistance to be developed and on personal goals. Below, targeted strategies for each type:
Aerobic Training
- Recommended exercises: running, swimming, cycling, long walks.
- Methods:
- Continuous training: steady pace activity for 30-60 minutes.
- Racing: alternate fast and slow paces while running.
- Frequency: at least 3-4 times a week.
Anaerobic Training
- Recommended exercises: sprint, HIIT workouts, plyometric jumps.
- Methods:
- HIIT (High-Intensity Interval Training): short bursts of intense activity followed by recovery.
- Explosive strength exercises: squat jump, box jump.
- Frequency: 2-3 times a week, with rest days between sessions.
Muscle Training
- Recommended exercises: squats, push-ups, pull-ups, exercises with elastic bands.
- Methods:
- Circuit Training: perform a series of exercises in succession without rest.
- Progressive resistance: gradually increase the load or repetitions.
- Frequency: 2-4 times a week.
Static Resistance Training
- Recommended exercises: plank, wall sit, isometric exercises.
- Methods:
- Gradually increase the time you hold the position.
- Frequency: 3-4 times a week.
Specific Resistance Training
- Recommended exercises: replicate the conditions of the sport practiced.
- Methods:
- Conduct sessions that simulate competition.
- Frequency: varies according to the sports program.
In short, resistance is a crucial component for physical and mental well-being. Understanding its different types and how to train them allows you to improve performance and prevent injuries.
Take a balanced approach, vary your workouts and don’t forget about recovery: it’s the key to lasting endurance!
