Cardiovascular endurance

 Exercises that emphasize on longer periods of time, training the heart and lungs, correlating with oxygen intake. This makes cardio exercises aerobic (a long lasting exercise for prolonged periods of time that requires oxygen, thus training the heart and lungs). Ex: marathon running, swimming, rowing, etc.

muscular strength

All about exerting maximal and brute force against an object during a workout in a short time-span. Muscular strength exercises are always anaerobic (without oxygen), as this relies on short bursts of energy where the heart cannot supply enough oxygen to the muscles. Exercises are typically quick, which explains the absence in oxygen. Ex: doing as many pull ups as you can as quickly as possible, lifting a very heavy weight once (heavy box), doing as many sit-ups as you can in 1 minute, etc.

muscular endurance

More to do with being able to do an exercise or movement more repetitively and consistently for a prolonged period of time. In other words, the number of times you are able to do an exercise (doing multiple sets for each repetition). Ex: how long you are able to hold a plank, how much you can lift for 5 repetitions, etc.

 This builds strength for muscles

This builds stronger lungs as well as heart and blood vessels

This builds endurance for muscles

Weighted Step-up

Three times a week (2 sets/day)

Weighted sit-up

Three times a week (1 set/day)

Side bends

Three times a week (1 set/day)



Trainer of Video: Connie Sciolino


Trainer of Video: Eric Hörst

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