Season 5 of the PE Chef is a collection of 5 one-minute lesson videos on based on each of the 5 components of fitness.

This is how you improve YOUR Cardiovascular Endurance with Olympic Strength Coach Dane Miller.

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0:00 Why You Need Endurance
1:27 What is Cardiovascular Endurance?
2:20 How Does Endurance Impact Athletes?
3:31 MOBI Fitness
4:38 What Type of Training is Best?
8:01 How Should You Train?

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Off the coast of Antarctica, deep underwater, researchers have discovered the British ship called “Endurance,” the vessel that launched one of the most remarkable stories of survival and determination. William Brangham reports.

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Earnest Shackleton’s expedition to the Antarctic departed on December 5th, 1914. This would be The Endurance crew’s last contact with land for 497 days. What followed became one of the most miraculous stories of bravery and resilience in human history. Shackleton will always be remembered for saving his men, stranded at the ends of the earth, with “not a life lost”.

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What is the appeal of extreme endurance sport and why do people do it?

With expert insight from sports psychologists, we look at the physical and psychological effects of why people push themselves to the limits of human capability.

Video by Sam Padget
Commissioning Editor: Griesham Taan

With thanks to St Mary’s University London, Kings Swimmers & Borja Mucientes

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In this video we’ll cover the 5 steps for creating aerobic endurance training programs, including aerobic training mode, volume, frequency, and intensity. This information comes from the NSCA’s Essentials of Strength Training and Conditioning, chapter 20.

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RESOURCES MENTIONED
Haff, G. G., & Triplett, N. T. (2015). Essentials of strength training and conditioning 4th edition. Human kinetics.
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Fellow strength specialists, thanks for checking out this video—it’s part of a playlist that dives into the major topics from the NSCA’s Essentials of Strength Training and Conditioning. I create these lectures for my strength and conditioning university students but hope that they bring value to you as well. More here: https://bit.ly/2GLzZn4

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Have a great day and remember to move well, live well, and teach others to do the same!

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Dr. Jacob Goodin is a professor of kinesiology at Point Loma Nazarene University (PLNU), and holds a PhD in Sport Physiology and Performance from East Tennessee State University. He has over a decade of experience as a strength and conditioning coach and sport scientist from the high school to NCAA Division I levels. In addition to his role as a professor and research mentor, Dr. Goodin directs the Athlete Monitoring Initiative at PLNU, which provides testing and monitoring services to over 200 athletes yearly as well as research opportunities for kinesiology students.

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What training intensity distribution shows better results? This video discusses the current evidence surrounding threshold, polarised, and pyramidal training models commonly used by endurance athletes. The small evidence-base of this topic remains an issue with regards to establishing a confident consensus, and therefore future videos are planed once more evidence emerges.

Disclaimers:
To Know Sport is not a doctor or a medical professional. Before starting any new diet and/or exercise program please check with your doctor. Use of this information (in the video) is strictly at your own risk. Any recommendations made are not intended to diagnose, treat, cure, or prevent any disease. The content in the video is for educational and informational purposes regarding the scientific evidence base on exercise and nutritional topics for healthy adults. To Know Sport will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness, or death. Science is frequently based on average results, therefore due to person-to-person variability, individual results are not guaranteed and may vary.

References
Stöggl, T. and Sperlich, B., 2014. Polarized training has greater impact on key endurance variables than threshold, high intensity, or high volume training. Frontiers in physiology, 5, p.33.
Hydren, J.R. and Cohen, B.S., 2015. Current scientific evidence for a polarized cardiovascular endurance training model. The Journal of Strength & Conditioning Research, 29(12), pp.3523-3530.
Stöggl, T.L. and Sperlich, B., 2015. The training intensity distribution among well-trained and elite endurance athletes. Frontiers in physiology, 6, p.295.
Gordon, D., Wightman, S., Basevitch, I., Johnstone, J., Espejo-Sanchez, C., Beckford, C., Boal, M., Scruton, A., Ferrandino, M. and Merzbach, V., 2017. Physiological and training characteristics of recreational marathon runners. Open access journal of sports medicine, 8, p.231.
Seiler, S., 2010. What is best practice for training intensity and duration distribution in endurance athletes?. International journal of sports physiology and performance, 5(3), pp.276-291.
Milanović, Z., Sporiš, G. and Weston, M., 2015. Effectiveness of high-intensity interval training (HIT) and continuous endurance training for VO 2max improvements: a systematic review and meta-analysis of controlled trials. Sports medicine, 45(10), pp.1469-1481.
Bacon, A.P., Carter, R.E., Ogle, E.A. and Joyner, M.J., 2013. VO 2 max trainability and high intensity interval training in humans: a meta-analysis. PloS one, 8(9), p.e73182.
Kenneally, M., Casado, A. and Santos-Concejero, J., 2018. The effect of periodization and training intensity distribution on middle-and long-distance running performance: a systematic review. International Journal of Sports Physiology and Performance, 13(9), pp.1114-1121.
Neal, C.M., 2011. Training intensity distribution, physiological adaptation and immune function in endurance athletes.
Kenneally, M., Casado, A., Gomez-Ezeiza, J. and Santos-Concejero, J., 2020. Training Intensity Distribution analysis by Race Pace vs. Physiological approach in World-Class middle-and long-distance runners. European Journal of Sport Science, (just-accepted), pp.1-23.
Plews, D., Polarised to Pyramidal Training Intensity Distribution: The Principle of Specificity is Key. Available at: https://www.trizone.com.au/20180314/polarised-to-pyramidal-training-intensity-distributions-the-principle-of-specificity-is-key/
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AmTrust Warranty & Specialty Risk spoke with Rich Holland, the CEO of Endurance, at the NADA Expo 2022. Endurance is a provider of vehicle services contracts to consumers. Their products give motorists peace of mind that future mechanical failures in their older cars are covered.

AmTrust’s partnership with Endurance goes back to the company’s inception. As Endurance’s product selection expanded, AmTrust works with them to determine future products, pricing and program administration.

As he looks to the future, Rich sees incredible innovation coming into the vehicle service contract marketspace. He is excited to be a part of the exciting industry and partner with AmTrust Warranty & Specialty Risk for the long term.

To learn more about AmTrust Warranty & Specialty Risk’s coverage solutions, please visit: https://amtrustfinancial.com/sr

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Roger Earle, co-author of Weight Training: Steps to Success, explains what muscular endurance it and how it differs from muscular strength. Want to learn more? Check out the book: https://bit.ly/2NqVtH3

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Put your muscular strength and endurance to the test with this 15-minute home workout that everyone can do. Invite the entire family and get active and stay healthy.

🔥 3 MIN WARM-UP

🔥 10 EXERCISES
– Squat and Balance
– Floor Back Extensions with Towel
– Push-Up Combinations
– Lunges with towel rotations
– Sit-ups with variation towel movements
– 90° Towel Shoulder Pulls
– Glute Bridges
– Side-Arm Push-Ups
– Side Lunge to Balance Pose
– Plank combinations with modifications

🔥 2 MIN DYNAMIC & STATIC COOL DOWN

Andjelka Pavlovic
Director of Research & Education
@TheCooperInstitute
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