Endurance training is a kind of fitness training designed to enhance your heart rate as well as cardiovascular health. With endurance exercise, you get to build your stamina and increase your functioning capacity. Moreover, it also enhances the resistance rate.
Practising this mode of exercise increases your heart rate above 50% on average and enables you to do all the heavy lifting without any worry. So, let’s decode the endurance meaning in physical fitness, its types, and how it helps you improve your overall health.
Endurance Training Types
The forms of endurance activity are based on the nature and duration of the activities performed.
Nature of Activity: Based on the nature of activity, the endurance is of two types mainly; those are:
- Basic Endurance: When you can increase your heart rate by 60-70%, it is called basic endurance. This training can increase cardiac output and improve your body’s immune system by reducing your heart’s cholesterol level.
- Tempo Endurance: Tempo endurance is associated with increased heart rate by 75-85%. Apart from burning calories, this exercise also improves heart health.
Duration of Activity: Based on the duration of activity, this can be divided into:
- Short-term Endurance: Short-term endurance can enable you to sustain a strenuous exercise for up to 2 minutes.
- Long-term Endurance: Long-term endurance can be helpful when the strenuous activity is done for more than 2 minutes.
Endurance Training Exercises
Endurance training helps improve your heart health, lungs, and immune system. Some of the best endurance training examples are jogging, swimming, cycling, running, Zumba, dancing, plank, squats, and mountain climbing.
Benefits of Endurance Training
Now that you know what is endurance training, its types, and examples, let’s understand its benefits:
1. Empowering Your Heart
One of the leading endurance training benefits is that it betters your heart’s condition. When you run, your heart rate rises due to increased blood and oxygen in your muscles. It also helps reduce blood pressure. A study in 2020 also shows that individuals practising marathons for the first time have experienced a significant reduction in blood pressure.
2. Accelerating Metabolism
Endurance training improves the metabolism rate in individuals. Thus, marathon runners experience an improved metabolism in their bodies. When the metabolism rate increases, the lean tissues replace the fat tissues, which is significant for your overall health and better your performance.
3. Construct Healthy Joints
According to medical studies, endurance training gives relief from cartilage disorders like osteoarthritis. The running activity works like a ‘therapeutic tool’. It cures chronic inflammation and empowers the cartilage cells.
Endurance Training Methods
Some of the effective endurance training methods include:
1. Distance Training
Distance training is usually performed by sportspersons. To perform this exercise, you must cover a predetermined distance daily. This can be done with endurance training, walking, and running.
2. Interval Training
This includes a mixture of mild to high-intensity physical exercises and repetition of exercise and recovery periods. Some interval training is Tabata, full-body HIIT, spinning, etc. This endurance training method can increase your body’s oxygen consumption, burning calories in the process.
3. Tempo Training
Tempo training aims to set a certain tempo or pace that one can stick to and keep working out and continue this process every day to see effective results.
4. Continuous Training Method
This is a form of physical activity performed continuously without any interval period during the training. Continuous training generally includes running, cycling, hiking, rowing, and swimming.
Conclusion
We hope that you now have a clarity on what exactly endurance training is and how it is to be done. In order to stick to one endurance training, make sure you find the exercise that suits you the best.
