Fitness: Level Up Endurance to Go Longer
- adam palisoc
- Feb 17, 2017
- 2 min read
Endurance training may easily be overlooked in your workout routine. One reason is that people typically don't see the need for it unless they are training for some sort of competitive event like a half marathon. However, there are health benefits to endurance training. The long and short of it is that anyone of us will be able to perform longer than those that don't train endurance.
Why should any of us care about endurance training? It develops the body's most important muscle, the heart. A major change that occurs through cardiovascular training in the heart is increased stroke volume(1). This means that your heart can transport blood, nutrients, and metabolic wastes more efficiently. Other health benefits include more capillary blood supply to muscles which aide in efficient energy production, nutrient and waste exchange in muscles, and lowers blood pressure (2). This inscreased blood supply aids in muscle recovery during and after intense training.
To get these benefits, follow any one of these training modes(3):
Long Slow Distance (LSD): A classical mode of cardiovascular training from 30 minutes to past 60 minutes at a moderate pace. The pace is less than your current mile time. For example, if you run an 8 minute mile, you'll want to run a 10 minute mile pace throughout the training bout. Activities used for LSD include jogging, fast walking, swimming, cycling, cross country skiing. You should be able to easily speak short sentences.
Pace/Tempo: Very similar to Interval training. This is used to improve mile times and overall endurance. The basic premise is having working 3-5 minute intervals at a goal pace with 60 to 90 seconds rest. The total work time needs to be between 20 and 30minutes. When you can easily perform the goal pace for 5 minute rounds throughout the entire exercise bout, then you can move to steady/pace training. This type of training should only occur no more than 2 times per week.
Steady/Tempo: Similar to LSD. The difference is that bouts are 20-30 minutes long performed at the desired pace.
Interval: This type of training is known for redlining the cardiovascular system for short bouts of time. "Interval workouts require running fairly fast for relatively short distances, taking rest breaks, and repeating"(4). Rest work cycles are between 1:1 and 1:2. For instances, sprinting for 30 seconds and walking for 30 seconds or 1 full minute.
In the end, following any of the above training tips can improve your cardiovascular endurance. If you are brand new to exercise, I recommend seeking clearance from a doctor and work under the guidance of an exercise professional.
Resources:
1 - NSCA's Essentials of Personal Training. 2nd Edition. Chapter 6. Location 4105. Physiological Responses and Adaptations to Aerobic Endurance Training. Kindle Version.
2- NSCA's Essentials of Personal Training. 2nd Edition. Chapter 6. Location 4145-4159. Physiological Responses and Adaptations to Aerobic Endurance Training. Kindle Version.
3- NSCA's Essentials of Personal Training. 2nd Edition. Chapter 16. Location 16250-16289.Aerobic Endurance Training Program Design. Kindle Version.
4- The Need for Speed Workouts. http://hprc-online.org/physical-fitness/training-exercise/exercise/cardio-strength-and-flexibility/the-need-for-speed-workouts
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