Endurance training

Endurance training is an optimal fitness training because it has a high health value. Endurance describes the ability to sustain performance over a long period of time. It depends on the cardiovascular system, metabolism and mental condition. But what is the best way to organize endurance training? What is involved in endurance training? Which equipment is suitable? Is it possible to lose weight with endurance training? Which is better: endurance or strength training? The following guidebook explains the topic comprehensively.

What is the best way to train endurance and what are the benefits?
Endurance training refers to special training forms or programs in various sports. The goal is always to train endurance, i.e. the ability to perform over a longer period of time. For this, it is necessary that the cardiovascular system is optimally trained, which in turn is achieved through training. It strengthens physical fitness and health. Endurance training refers to sports that challenge the cardiovascular system, such as running or cycling. Units on the cross trainer, ergometer, indoor cycle and rowing machine are also suitable for this purpose. Here you will find tips for your indoor training. 

Various benefits are attributed to endurance training:

• Improved endurance, fitness and performance.
• Training of the "good" HDL cholesterol and reduction of the "bad" LDL cholesterol
• Prevention of high blood pressure and reduction of blood sugar levels
• Expansion of lung capacity
• Weight reduction through improved fat metabolism
• Stress reduction and improved mental state
• Support of muscle building

What all belongs to endurance training?
When training for endurance, a distinction is made between continuous and interval methods. In the continuous method, the body is continuously loaded, for example when jogging, and the load is continuously maintained over the training period, while in the interval method the load and recovery phases alternate. Thus, low and high intensity are alternated. The breaks are short in the interval method to prevent complete recovery and to increase the training stimulus. The continuous method is good for building basic endurance. It also improves:

• Fat metabolism
• Cardiovascular system
• Respiratory system
• Nervous system

Endurance sports equipment, such as the treadmill or bike, are suitable for this purpose. The interval method serves the purpose of further developing basic endurance and improving recovery ability. Combining different endurance sports brings greater training effects.
 

Can you lose weight with endurance training?
Endurance training is very good for losing weight. The body learns to burn fat efficiently during the long training sessions. It is recommended to exercise at a low heart rate and slow pace for at least half an hour, so that the necessary energy is obtained from the fat reserves. In itself, endurance training burns a lot of calories. The best for losing weight is interval training, where effort and recovery alternate in short intervals. This stimulates the metabolism considerably. However, the intensive training is not suitable for beginners or severely overweight people.

Endurance training or strength training?
Endurance training makes the muscles that need energy more efficient. The most important prerequisite for this is a supply of oxygen. Therefore, regular endurance training is very useful because it increases oxygen intake. It also has a beneficial effect on hormone production and activates the autonomic nervous system. This also leads to better sleep in the long term. It is advisable to include endurance training in the fitness program to bring about a long-term increase in the body's performance.

Strength training is about targeted muscle building. Training strengthens the whole body and thus protects bones, ligaments and tendons. Training prevents back pain, diseases of the bone system such as osteoporosis and has a positive effect on the cardiovascular system. In addition, strength training inhibits the aging process. In order to benefit from the positive effects, the body must always be exposed to new training stimuli. Continuity and regeneration are essential for long-term success. As with any physical exertion, the body needs energy during strength training and thus burns calories. Strength training increases the basal metabolic rate, which is the number of calories the body burns at absolute rest. Intensity, repetitions and speed are the pillars of strength training that will keep you healthy, young and fit in the long run. A training plan will help you achieve your desired goals.

To note:
If the body is not yet prepared for the sporting activity, it should be started slowly in order to avoid both overstraining and overtraining. Riding a bike is well suited for beginners because it is very easy on the joints. The training plan should be according to individual abilities. If you are overweight, low-impact sports equipment, such as the bike and ergometer, are suitable.

Conclusion
Regular endurance exercise is primarily aimed at improving endurance and performance. It increases physical fitness, condition and health. With the right diet, you can reduce the amount of body fat and lose weight. Beginners should train basic endurance first. Because of its many benefits, endurance training is important for everyone. Even strength athletes should incorporate it into their daily routine.

Here you can find more training tips for the winter.