How do I best train my endurance?
In order to improve endurance, the basic aerobic endurance should be improved on the one hand, and anaerobic endurance should be trained on the other. Today we know that even short intensive interval training improves endurance. – Aerobic basic endurance training builds up endurance, using the example of running.
It is run at a comfortable pace so that fatigue does not occur. The heart rate is increased, but remains constant at a level after a certain time, the athlete does not noticeably get out of breath, he can run the distance without any problems. – Anaerobic endurance training is more strenuous, here you train on the edge of the anaerobic threshold.
A pace run would be an example of this. The performance is also delivered over a long period of time, but at the end of the training the user is exhausted, the muscles burn, he is out of breath. We try to maintain a pace that he or she can just about keep up in order to cover the given distance.
Interval training can also improve endurance. For a short time the body is heavily loaded, it gets into an oxygen debt, lactate accumulates, but then an interval of active regeneration follows, the oxygen debt is slowly balanced and a new load interval becomes possible. The intervals are also repeated over a certain period of time, so that the ability to regenerate and exercise tolerance is trained.
In the case of endurance performance, it is particularly important to provide the body with sufficient energy. Therefore, before an endurance performance, carbohydrate supplements are recommended to fill the energy stores. Long-chain carbohydrates are better suited for long-term energy supply, short-chain ones are quickly consumed.
For very long periods of exertion, it makes sense to consume carbohydrates during endurance performance in order to refill the depleted energy stores. However, proteins can also be consumed to prevent the loss of muscle mass during exertion. It is also important to compensate for the loss of fluids and especially electrolytes through sweating.
Effervescent tablets with potassium, magnesium, calcium and many more are suitable for this purpose, as they also provide liquid at the same time. Apart from the strength endurance, which can be performed on any strength machine by choosing the appropriate weights and performing the right number of repetitions and sets, there are some classic endurance (cardio) machines in every gym. These include the stepper, crosstrainer, treadmill, bicycle ergometer, spinning bike and rowing machine (dynamic, not strength machine).
Some gyms also offer seated bicycles or arm bikes. Most of the time, you can set the difficulty level using steps or watts, and you will often find a pulse rate to control your performance. The myth that either only muscle mass can be built up or only endurance is trained is not true.
However, someone who trains for a marathon will be grateful if his arm muscles don’t gain strength at the same time. Muscles mean additional weight, which has to be transported by the endurance performance. For many sports, however, a healthy level of strength and endurance performance is generally healthier. Strength and endurance training should not take place in the same training unit and ideally not on the same day, as both training stimuli are only optimally converted by the body if there is sufficient regeneration in between. In order to prevent muscle loss during endurance training, care should be taken to ensure that the diet contains sufficient protein.