Long distance running, cross-country skiing, water polo, and more... (not isometrics)

Characterized by high repetition and relatively low weight (typically body weight).

Recommend starting with very low weight and incrementally increasing SLOWLY as your body adapts to the weight. You do not want to go too heavy too quickly and risk overloading your ankles, knees, hips and back.

Adding weight over time will improve your muscular endurance, making your body more resilient.

Adding weight is especially effective to save time, because your body will tire out quicker, meaning you do not need to train as long to reach your point of fatigue.

Because of the high repetition, weight bearing exercise is great to stimulate healthy bone growth.

increase your VO2 max, oxygen consumption, etc.

The most important to think about in this category of training is to take caution to avoid the risk of injury. Start by running on hard surfaces and see how your body react. Then increase 1-2% of body weight incrementally over the course of months. If you ever feel strains in your ankles, chins, knees, hips or lower back, rest and move down a weight.

With regards to bone health, prehab, joint and tendon strength, adding weight in some ways simulate running on harder surfaces. However, it does not replace the effect on muscle loading.

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