Training and Shooting

Building Strength and Endurance

Important Note: Remember to consult a physician prior to beginning a new exercise program!

Muscular Strength

Muscular strength is the capacity of your body's muscles to generate extreme amounts of force in a short period of time utilizing anaerobic energy.

Anaerobic energy produces short term bursts of energy, and does not require oxygen. Instead anaerobic energy comes from the burning of carbohydrates, and can be sustained for several minutes, after which a short rest time is needed to replenish the system. Anaerobic energy is used for everything from weight lifting and sprinting, to the low impact sports of tennis and golf. Anaerobic energy is also used within aerobic-centered workouts when additional spurts of energy are needed.

Enhanced muscular strength often increases muscle and connective tissue size and density by enlarging cells, or "building" muscles. Apart from their aesthetic value, larger muscles and connective tissues are less prone to accidents and aid long term weight control, since muscle tissue burns more calories than fat, even while resting. Size up your current strength.

Tips for Building Muscular Strength

The Ontario Pistol Team held a training camp during the weekend of Nov. 23rd/24th, 2002, with their coach, Richard Horne. One of his handouts detailed a plan which was successful for him when he was an international shooting athlete. I've added a few things to it, and given a bit more instruction, but the information is essentially his. This Strength Training Plan can be found in the Documents section.

Muscular Endurance

Muscle Endurance is the measure of how well muscles can repeatedly generate force, and the amount of time they can maintain activity. Muscular Endurance is the practical use of raw strength. It is crucial for every fitness activity, from the mostly anaerobic weight lifting repetitions (or "reps") to intense aerobic activities like jogging (where specific muscles in the legs are used repeatedly.) Muscular endurance combines both aerobic and anaerobic energy.

Tips for Building Muscular Endurance

Aerobic Endurance

Aerobic Endurance is the body's ability to exercise whole muscle groups over an extended period of time at moderate intensity, utilizing aerobic energy. Your aerobic system uses oxygen to break down carbohydrates and convert them into lasting energy. Since it's a prolonged need, fats and proteins are also broken down, making aerobic workouts ideal for fat loss.

Aerobic exercise also increases heart rate, strengthening the organ's ability to contract. Stronger contractions mean an improved, stronger blood flow, in turn making a body better equipped for exercise.

Tips for Building Aerobic Endurance

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