Endurance training also referred to as aerobic exercise is one of the four types of exercises along with balance, flexibility, and strength. Endurance training includes activities that tend to elevate your breathing and heart rate like jogging, swimming, jumping rope, or biking.

Endurance exercises aim to improve your cardiovascular system and circulatory system thus working on your overall fitness. Thus it is recommended for many people suffering from heart diseases or diabetes. Endurance activities are generally performed for a long time interval primarily involving aerobic metabolism. Since it’s a high-intensity workout one can perform on alternative days to avoid overburdening the body.

Endurance training can be briefly divided into two types based on the targeted area.

1. Cardiovascular endurance: as the name suggests this type focuses on the heart and lungs workout to provide the muscles with sufficient oxygen and blood. These activities cause the heart to beat at a slower rate even while doing strenuous activities that include long durations of cycling, dancing, running, or brisk walking.

2. Muscular endurance: these activities include performing strengthening exercises for a long time without getting tired. It involves working on the muscle fibers to build muscular strength. However, it is a more specialized approach to endurance training and is not suitable for everyone.

Endurance training can also be divided into four groups depending on the presiding metabolism that supplies the energy to muscle fibers. The groups are namely sped endurance, short-time endurance, middle-time endurance, and long-time endurance. Speed endurance lasts 20-30 seconds with lactate anaerobic metabolism being the presiding metabolism. Short-time endurance lasts 30-60 seconds with the anaerobic lactate system being the prime metabolism, middle-time endurance ranges between 2-6 minutes with aerobic system dominating along with some parts of anaerobic lactate metabolism. However, unlike other long-term endurance can last longer than 10 minutes with the oxidative system, which implies aerobic metabolism being the dominating metabolism.

The quality of your endurance training can be judged by several factors including oxygen transport, cardiorespiratory system, neuromuscular functions and strength, speed, and coordination. The resultant of these qualities can be called the physiological profile of the performer. Thus endurance training can be considered as a good fitness option that is beneficial for the overall health of the individual.


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