Endurance Training – Types, Exercises, Training Plan
Endurance training is a type of physical effort focused on improving performance, which allows for the development of both aerobic and anaerobic endurance. These are exercises performed with simultaneous heart rate control, which can increase an athlete’s resistance to fatigue. What exactly is endurance training? Why is it worth doing endurance exercises? What does an endurance training plan look like?
Table of contents
- What is endurance?
- What does endurance training involve?
- Types of endurance training
- Is it worth doing endurance exercises?
- Endurance training examples - endurance exercises
- Endurance training at home
- Endurance training at the gym
- Endurance training - training plan
- Endurance training - what to pay attention to?
- Endurance exercises - supplementation
What is endurance?
Endurance is a basic motor ability of the human body that allows physical effort to be performed at a certain intensity without significantly reducing its effectiveness. It is the ability to engage in physical activity while maintaining increased resistance to fatigue.
The endurance of the human body largely depends on its efficiency, although factors such as willpower, individual tolerance to fatigue, or the level of motivation can also influence it. This is a useful trait both in everyday life and during intense physical exertion, and it is especially important for athletes focusing on endurance sports such as cycling, running, swimming, or rowing.
What does endurance training involve?
Endurance training is a form of physical activity that involves performing specific exercises while simultaneously monitoring heart rate. It is a training method aimed at increasing an athlete’s resistance to fatigue by adapting the cardiovascular, respiratory, muscular, and nervous systems to a given load.
Endurance training includes aerobic exercises performed at moderate intensity for a longer period, as well as strength exercises practiced at high intensity for a shorter time. This type of physical effort is based on working within specific heart rate zones, each of which can contribute to achieving different training results. The zones include:
- zone I, which is 50-60% VO2max and is recommended for beginners
- zone II, which is around 60-70% VO2max and may support fat burning
- zone III, which covers 70-80% VO2max and may improve overall physical performance
- zone IV, which is 80-90% VO2max and may increase endurance and muscle strength
- zone V, based on 90-100% VO2max, which is suitable for advanced athletes
Types of endurance training
Due to the variety of endurance training, several forms of endurance exercises can be distinguished.
- Continuous endurance training, which consists of prolonged physical activity at low or moderate intensity, where heart rate should be around 120 beats per minute.
- Variable endurance training, which is based on combining exercises of varying intensity, such as running and walking, where exercise heart rate should be around 120-165 beats per minute.
- Repetition endurance training – an intense method designed for advanced athletes, which combines short and intense activities with breaks that allow heart rate to decrease.
Is it worth doing endurance exercises?
Regular endurance exercises can have a positive impact on an athlete’s body, helping to strengthen the cardiovascular system, for example, by increasing stroke volume of the heart or the amount of blood circulating in the veins. In addition, endurance training can lower resting heart rate, increase tidal volume, and raise maximum heart rate.
Engaging in endurance-type physical effort can strengthen muscles and joints, as well as increase the number of mitochondria in muscles. Moreover, this form of physical activity can raise the lactate threshold and improve tolerance to fatigue.
Endurance exercises can also positively affect overall performance and support weight loss. They may benefit muscles by reducing the risk of injury and speeding up recovery processes after training. Endurance effort can also influence mental well-being, reducing stress levels and improving mood and overall feeling.
Endurance training examples - endurance exercises
Endurance training can be built using exercises well known among physically active people. During endurance training, you can base your routine on cardio-type efforts as well as strength activities. Helpful exercises include:
- jumping rope
- brisk walking
- running
- swimming
- cycling
- elliptical trainer
- push-ups
- crunches
- rowing
- squat jumps
- burpees
- mountain climbers
Endurance training at home
Endurance training can easily be done at home, using body weight or additional equipment such as a jump rope or resistance band. Devices like a stationary bike, treadmill, stepper, or elliptical can also be helpful.
When practicing endurance training at home, it is important to note that fat burning usually starts after about 30 minutes of exercise, so home workouts should last longer than half an hour. Regularity and correct exercise technique are also essential.
Endurance training at the gym
Endurance training at the gym offers slightly more possibilities than exercising at home, mainly because at the gym the athlete has access to various machines and equipment and can work on their physique under the supervision of a qualified trainer.
At the gym, a good option can be repetition endurance training, using loads tailored to the individual athlete. During endurance exercises at the gym, activities such as deadlifts, weighted squats, overhead dumbbell presses, or machine rowing are worth including. In the training room, you can also use the elliptical trainer, stationary bike, or treadmill, as well as do crossfit workouts.
Endurance training - training plan
Endurance training should be practiced regularly, with several training sessions a week. The type of activity should be adjusted to the athlete’s individual abilities, considering their experience level, preferences, and desired results. An example endurance training plan may look like this:
- 10-minute full-body warm-up
Main training:
- 10 minutes on a stationary bike
- 2 minutes of running in place
- crunches 3×12
- push-ups 3×6
- burpees 3×8
- squats 3×10
- lunges 3×10
- dumbbell flys lying on the floor 3×8
- 5 minutes running on the treadmill
- 10 minutes full-body stretching
Endurance training - what to pay attention to?
To make endurance training effective and, above all, safe, it is worth keeping in mind a few important points.
When doing endurance exercises, always start with an appropriate full-body warm-up to prepare the body for increased effort. Also, don’t forget about stretching after your workout, which will help calm your breathing and reduce the risk of injuries.
Proper exercise technique is extremely important, as is maintaining regular training. During endurance training, the heart rate range matters, so before starting, determine your individual maximum heart rate and set the intended exercise intensity.
During and between workouts, listen to your body’s needs, including rest and recovery time in your training plan, as this is essential for proper functioning and achieving desired results.
Also remember to stay hydrated and follow a proper diet - a healthy, balanced menu providing necessary macronutrients, vitamins, and minerals can positively influence athletic performance.
Endurance exercises - supplementation
Endurance training is usually moderate-intensity activity lasting a longer time, which makes it different from typical strength workouts. The dietary supplement market offers many products recommended for endurance athletes, varying in ingredient composition, taste, and form. Choosing the right supplement depends on individual needs and preferences, as the best endurance supplement is one tailored to the sport practiced and the desired training results.
Among endurance athletes, carbohydrate supplements such as vitargo and carbohydrate-protein supplements like gainers are popular. Pre-workout supplements, which may delay fatigue, increase energy levels, and extend exercise duration, are also commonly used. Substances such as creatine, beta-alanine, and L-carnitine enjoy high recognition among endurance sport enthusiasts, while electrolytes and isotonic drinks are a constant element of supplementation during prolonged endurance training.
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