Endurance training is a training method in which an athlete train for a long time (60 minutes or more). This is a training at a relatively low constant intensity so that it can be sustained for a long time.
The goal of the intensive endurance training is:
Gaining of tempo hardness (applicable in time trials, but also in rides in cycling club, where a high constant pace in maintained)
Further improvement of aerobic endurance:
- More oxygen to the muscles and at the same time more waste can drain per unit of time. This is thus increasing the turning point;
- Benefits of an endurance training
- Endurance training has many advantages, namely:
- Improves your sports performance. You train the body to efficiently sustain physical activities for a long time.
- You improve the cardiovascular system (cardiovascular system)
- It has a positive influence on the energy metabolism
- It is good for the maximum oxygen uptake (VO2max) and the most efficient use of the oxygen in the body.
- It gives a nice feeling after training (for example runners high)
- Proves a deeper and better sleep
Intensive and extensive endurance training
In gym a lot of strength training is done. However, it is also possible to do endurance training in different ways. In sport we have three types of endurance training, namely
- Intensive endurance training
- Extensive endurance training
- Recovery duration training
Before we discuss these three types of endurance training. We first explain the basis of endurance training.
Before you know how hard you can train, it is important to first calculate your maximum heart rate.
Calculate maximum heart rate for endurance training maximum heart rate
Your maximum heart rate is the speed at which your heart can work maximally. How young you are the faster your heart works. You can calculate your maximum heart rate using the following formula: 220 – your age = maximum heart rate.
In many endurance training sessions, you will be told how many percent of your maximum heart rate you have to train. When you are 34 years old and you have to train at 60% of your maximum heart rate, you should aim for a heart rate of 220 -34 = 186*60% =112.
Intensive endurance training
Intensive endurance training is, as the name says, a spicy form of training. With intensive training, you aim for approximately 85% of your maximum heart rate. You work step-by-step up to the 85%. Over time, you can perform this intensive endurance training for 45 to 90 minutes. It is best to build this endurance training in blocks. This way you can train that the blocks on which you train at 85% become longer and longer. The purpose of this form of training is:
Ensure that your body can only supply oxygen to your muscles and at the same time train your body to dispose of more waste per unit of time. When you realize this, you can exert more intensive effort.
(this is also called the turning point called what you increase)
Training the stamina
Gaining of temper hardness (which is also regularly trained in gyms) this is important when you are a cyclist or rower and you have to work at a high pace for a longer period of time)
Intensive and extensive endurance training: this form of training is actually mainly suitable for the fanatical athlete. When you are asked for a certain temporal hardness within your sport such as cycling, you use this type of training. In addition, you burn mainly carbohydrates during this training and not the unwanted facts by many people. The recovery of intensive endurance training also takes longer. This can take from one day to two days.
Extensive endurance training
Extensive endurance training is a method to improve your stamina. By using this form of training you can achieve:
An improved endurance.
A better recovery ability.
Better muscle building (which improves oxygen absorption in muscles)
Habituating of muscles to long-term loads.
Increase in the fitness of the heart, the lungs and the muscles.
This form of training is performed at 60% of your maximum heart rate. Extensive endurance training takes at least 2 hours, sometimes up to 8 hours. If you want to cycle 150 km or run 25km in the short term, then the unnecessary training time is really necessary. Therefore, try to build the duration of each training. Try to follow the right amount of training hours at the right time. Skaters, cyclists and other top athletes often talk about the number of training hours they have in their legs. These hours (the extensive duration training hours) they usually make during the preseason. After doing such a training, you should definitely keep two days of rest. It is however possible to perform a recovery hour training which is described below.
Recovery during training: the least intensive form of endurance training to recovery hour training. The purpose of this training is to promote recovery. When your body is tired an extra training can ensure that body recovers faster. This recovery is promoted because the muscles return to temperature, the blood flow in these muscles increased so that waste products are removed.
The removal of waste is very important. For this, recovery training is sometimes even better than rest. A recovery hour training is performed at approximately 60% of the maximum heart rate and lasts for at least 45 minutes. Many marathon runners and other fanatical athletes do a recovery training after a race.
What is the effect of endurance training?
The rule of thumb for endurance training is that you must be able to keep talking easily. An extensive endurance training has the following effect:
Your heart rate is ‘rest’ becomes lower.
The amount of blood that is pumped through your body is increasing.
Your blood pressure is better regulated.
Your lungs ventilate better over a longer period and therefore you breathe less energy and you have more energy to cycle.
Your body forms more small vessels around the active muscles (capillaries). This ensures that you can tolerate a changing body temperature better.
Your total amount of blood increases. This is beneficial in warm weather.
With an extensive endurance training you can also actively recover from a heavy training or competition.
The best exercise for endurance
Good old jogging: pay particular attention to two elements- high quality footwear and the right running and breathing technique. Don’t take too long or too short steps, i.e. find your optimal endurance running rhythm (jogging is only slightly faster than walking fast). Your berating should be even and maintain deep inhalation and exhalation. Don’t forget to throw your favorite music into the player, because good music makes everything easier.
Cross-country: this popular cross-country jogging variant is especially recommended for nature lovers. Here there is no fixed route for you and you decide practically from your stomach which filed, forest or meadow path you take. Boredom does not arise during cross-country skiing. Keep in mind that this endurance exercise is recommended for the more advanced due to the unpredictable terrain.
The trend sport is particular easy on the joints and promotes static and dynamic movements by kicking with the legs. In addition, the entire back musculature is significantly strengthened. Sure, inline skating requires some practice but once you get the hang of it, the endurance exercise is very effective.
Much more than just a leisure activity! Swimming is one of the healthiest endurance sports and has almost all the advantages. All muscle groups are trained very gently here, which is why water movement is also used for therapeutic purposes. Many calories are burned to overcome water resistance. Important: witch frequently between the different swimming styles.
Bicycle training is fun and offers many ways to increase endurance and strength while burning calories. The calories consumption already amounts to 8.56 kcal per minute at 20 km/h, thus on average 685 kcal with an 80-kilo man and 514 kcal with the 60-kilo women. Especially for beginners, the cardiovascular system reacts quickly to the exercise and after just 3 month of regular training you will be significantly more efficient.