What is endurance sport?
Endurance sport is sport in which the body’s ability to resist a certain stress stimulus is trained. These are long-lasting stress stimuli. In the endurance sport, the resistance of the body is trained over time. In endurance sports, the main aim is to improve cardiovascular activity, optimise blood circulation in the working muscles and adapt metabolic processes to the load.
Types of endurance sports
A distinction is made between aerobic endurance, in which the body has sufficient oxygen available to cope with stress, and anaerobic endurance, in which the body gets into metabolic forms in which lactate is produced. The lactate tolerance threshold is improved here, i.e. the body’s ability to deal with the metabolic by-product. There are many other forms of endurance that are adapted to the type of load oritenteiren e.g. basic endurance, strength endurance, sports-specific endurance and many more.
Which sports belong to endurance sports?
Endurance sports include all sports in which a load is maintained over a certain period of time. Classic endurance sports are: Group sports such as soccer, handball, volleyball or hockey are also endurance sports. Even though strength and speed requirements are always involved, the body is required to perform over a longer period of time. The fatigue behaviour of the body is trained. – Long distance run
- Cross-country skiing
- Riding, whereby the sprint discipline of the respective sport usually does not fall under the endurance breake
How should I adjust my diet for endurance sports?
In endurance training the body is challenged over a long period of time and needs a lot of energy. So you should make sure that the body’s energy stores are well filled before you start training. Unlike strength training, it is about resistance, not about muscle growth.
A lot of protein is needed for muscle growth, as our muscles are made up of protein. In endurance sports, on the other hand, the energy stores are more important. Carbohydrates are quick energy suppliers.
It is therefore sensible to eat a carbohydrate-rich diet before training. One should fall back on branched carbohydrates (whole grain products, vegetables), as pure sugar is quickly consumed. Nevertheless, a certain amount of protein should also be included in the diet to counteract muscle loss. If the body is not supplied with sufficient protein, it will use the body’s own protein stores, the muscles. A certain amount of protein before training thus protects the muscle from breakdown during exercise.
Can you do endurance sports at home?
Endurance sports can also be done at home. Exercise bikes such as crosstrainers or ergometers are suitable if there is enough space available, but you can also increase endurance by working out at home. Exercises that raise the pulse rate over a longer period of time are ideal for this purpose.
Exercises in which the whole body works (e.g. Jumping Jacks or Burpees) are well suited for this purpose. Usually such workouts are strength endurance exercises. An exercise is performed over a longer period of time, measured in time or repetition.
Usually the break is replaced by an exercise for a different muscle group, so that the pulse rate remains permanently at a raised level. Circuit training of this kind is ideal if you have little time and want to challenge yourself at home. Training ideas can be found in a variety of the internet or in apps, and there are also some books or videos that offer training plans for training at home.