What type of training is most effective for building endurance?

Long, steady-state cardiovascular exercise is highly effective for building endurance because it primarily focuses on improving the efficiency and capacity of the cardiovascular and respiratory systems. During this type of training, individuals engage in prolonged physical activities, such as running, cycling, or swimming, at a moderate intensity. This sustained effort helps the body adapt by increasing the number of capillaries in the muscles, enhancing oxygen delivery, and improving overall aerobic capacity.

Additionally, this training approach builds muscular endurance specifically within the slow-twitch muscle fibers, which are best suited for endurance tasks. Over time, consistent participation in long, steady-state exercise leads to improvements in stamina, allowing individuals to perform endurance activities for longer periods without fatigue.

In contrast, heavy weightlifting with low reps primarily focuses on building strength and muscle size rather than endurance, while high-intensity interval training can improve both aerobic and anaerobic capacity but is not dedicated solely to endurance. Strength training with medium weights may enhance muscular endurance to some extent, but it does not provide the extensive cardiovascular benefits that come from dedicated steady-state exercises.