How to Start Endurance Training –

Jessica Yeaton enjoys training in new terrain near Albuquerque, NM. (Photo courtesy)

persistence refers to your body’s ability to exercise over a long period of time, or your mind’s ability to survive long periods without Fair Go Casino bonuses. It consists of two parts: circulatory endurance and muscular endurance. Endurance training is training to increase physical performance.

In sports, the requirement for endurance is sometimes formulated as a prerequisite for basic cardiovascular and muscular endurance, but the issue of endurance is much more complicated.

Stamina is divided into two types: general stamina and specialized stamina. It can be shown that endurance in sport is directly related to skill and technique execution.

A well-conditioned athlete is one who executes his technique consistently and successfully with the least amount of effort.

Good for running, hiking, swimming and more!

endurance training is required for a variety of endurance sports. Long-distance runs (800 meters and up to marathons and ultramarathons) are a good example, where the amount of endurance training required increases with the distance run. Bicycling (particularly road cycling) and competitive swimming are two other notable examples.

The triathlon combines these three endurance sports. Rowing and cross-country skiing are two other sports that require intense endurance training. Athletes can also do endurance training if their sport is not pure endurance sport but still requires some endurance. Aerobic endurance is required to varying degrees in racquet sports, soccer, rugby, martial arts, basketball and cricket, for example. Non-athletes enjoy endurance exercise with the goal of improving overall fitness or burning more calories to increase weight loss potential.

Endurance can be broken down into four areas for training purposes based on the primary metabolism that fuels muscles:

speed endurance — The primary energy mechanism that ensures motor activity at the beginning of the movement is anaerobic lactate metabolism, which has a duration of 20-30 seconds (phosphagen system).

Short term endurance – Between 30 seconds and 2 (3) minutes, high-intensity motor activity is predominantly driven by the anaerobic lactate system (rapid glycolysis).

Medium-term endurance — Between 2 (3) minutes and 8-10 minutes, the aerobic system takes over, although anaerobic lactate metabolism can still be significant (fast and slow glycolysis).

Long-term endurance– from 10 minutes to many hours. More than 90% of motor activity is provided by the aerobic energy system (oxidative system).

types of endurance sports

Some examples of endurance sports training are:

  • long runs.
  • pace is running.
  • Fartlek training.
  • Interval Training.
  • repetitive training.
  • speed training.
  • Strength and power conditioning.

nutrition for endurance sports

Eating for endurance sports is both an art and a science. The daily fuel and nutritional needs of an athlete vary greatly, especially when compared to athletes who do strength training and team sports. An endurance athlete is in real danger if they believe that eating like any normal athlete would do well in their sport. Therefore, the athlete should calculate their daily calorie needs and manage accordingly.

methods and training plans

Periodization, Intervals, Hard Easy, Long Slow Distance, and in recent years, High Intensity Interval Training are common training approaches. Tudor Bompa is credited with developing the periodization approach, which consists of time blocks of 4–12 weeks each.

Strength training (exercise involving resistance or increased weight) has traditionally not been considered ideal for endurance athletes because of the potential for compromising the adaptive response to the endurance aspects of an athlete’s training plan.

There has also been concern about the increase in excess body mass from muscle hypertrophy (growth) associated with strength training, which could adversely affect endurance performance by increasing the athlete’s workload.

However, more recent and more extensive studies have shown that short-term strength training (8 weeks) in addition to endurance training improves endurance performance, especially in long-distance running.

Alayna Sonnesyn took friends on a vacation out west to mountain biking in Moab. (Photo courtesy)

Measurement of endurance fitness

One of the very simple tools for assessing the fitness of endurance athletes is the heart rate monitor. If heart rate drops at a certain rate while jogging or cycling, fitness improvements can be identified by comparing heart rate over time.

Because the wind’s effect on a cyclist’s speed while cycling is difficult to calculate, many riders now use power meters built into their bikes. The power meter allows the athlete to directly compare fitness progress by measuring power output over a predetermined time or distance.

Michael Phelps benefited from numerous lactate threshold measurements during the 2008 Olympics. This allowed his coaches to fine-tune his training schedule, allowing him to recover between swim events, which were often several minutes apart.

Less expensive lactate meters are now available, comparable to blood glucose for diabetes, but in general, lactate measurement technology remains the realm of the professional trainer and elite athlete.

Benefits of endurance sports

Endurance sports are helpful in improving both an athlete’s physical and mental fitness. Overall, some benefits of endurance training include:

  • Improved mental toughness.
  • Improved sleep.
  • expansion of social circles.
  • Better body positivity.
  • Better mood.
  • Boost Metabolism.
  • Improved fitness levels.

Risks of Excessive Training

Long-term, high-volume endurance training has been associated with adverse health effects in the scientific literature in recent years.

The identified dangers are mostly related to the preparation for and participation in extreme endurance sports and affect the cardiovascular system through unfavorable structural changes in the heart and associated arteries, with cardiac arrhythmias being the most common consequence. Endurance training can also lower testosterone levels.

Because this type of exercise causes repeated tissue trauma in certain individuals, months to years of recurring damage can result in patchy myocardial fibrosis, particularly in the atria, interventricular septum, and right ventricle, creating a substrate for atrial and ventricular arrhythmias.

Excessive exercise over time can also be associated with calcification of the coronary arteries, diastolic dysfunction and stiffness of the wall of the great arteries.


During endurance sports, certain points should be observed to prevent your body from overexerting or causing harm to your body. These points include:

  • drink enough
  • Dynamic warm-up.
  • Proper footwear.
  • Corporate strength training.
  • Eat more protein.
  • do interval training.
  • Keep quality over quantity.
  • Maintain your immune system.


Endurance sports are beneficial for improving an athlete’s fitness and endurance level, but these sports should be played under the supervision of a coach with the right dynamics and nutrition to achieve the desired results.

Leave a Comment