How to do Endurance training
October 20, 2008
For some men a muscular body is enough. But most guys believe that endurance training is good for them. Endurance training has a lot of great benefits for health just like there are benefits for strength training. There are some principles you need to know about endurance training.
Aerobic training is basically done when the body is using oxygen. It is a low intensity exercise.
Anaerobic endurance is a short time exercise that relies on anaerobic and small aerobic energy.
VO2 max refers to how much oxygen your body consumes efficiently during exercise. It is stated in millilitres.
Lactate threshold is how you body is able to rapidly get rid of lactic acid produced during exercise. If it is well done, you don’t experience much discomfort during exercise.
How to do endurance training
Endurance training depends mostly on glycolysis. This is the ability of the body to burn both carbohydrate and fat for fuel. When you are able to push it high you will reach a good VO2 max or a good lactate threshold. Your will be good if you can include workouts that improves your aerobic capacity.
Stages in endurance training
Initial training
In the beginning you must work building a solid aerobic base. This will help you work out at higher intensities later. Starters must begin at a lower level working first on duration. Work at improving your intensity if you are able to sustain it for 30 minutes. Alternate between low and high intensity for 1 to 2 minutes.
Improving aerobic capacity
Work at performing at higher intensities for a long time. Do this two or three times a week. The sessions vary in duration from 10 minutes to one hour. Get longer duration if you plan to compete in endurance competitions. Keep the pace steady. When tired, get rest.
Improving VO2 max and lactate threshold
This is the final part of your training. This will make you exercise better when you do moderate exercises. Two things are involved: shorter sprints for between 10 to 20 minutes and moderate runs for about 45 seconds to 1 minute. Stop to have rest after each run before you do another.
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