Endurance training workouts are probably the best way for athletes to maintain the contraction quality of their muscles. Do you love running, cycling, swimming or doing any other endurance exercises? How long can you run or swim without getting tired? Endurance training workouts make your body capable of enduring intense activities without getting tired so fast. Well-trained endurance athletes can withstand intense running or training as their mitochondria can break down nutrients into ATP 2.5 times faster than in normal healthy people. The endurance workouts are more focused on the aerobic exercises and not anaerobic exercises.
You can engage in different aerobic exercises to suit different sports of just keep fit. The duration, frequency, and intensity of the workouts can vary from one person to another leading to different physiological adaptation by the body. There are several benefits when you engage yourself in endurance training workouts. The American Heart Association (AHA) recommends regular exercises to counter conditions like obesity, high blood pressure, poor cholesterol levels, stroke and heart attack. In a study done by AHA, nearly 40% of people over 55 participate in endurance workouts. Are you among the 55% that doesn’t work out at all? AHA goes to note that over 65% of the obese adults are so because they do not engage in any endurance training workouts.
The statistics go on and on showing the importance of engaging in some form of high endurance training workouts. In a study done by the National Center for Health and Statistics, about one out of three people who have visited the hospital have been recommended to engage in an exercise program. The study further shows adults in the mid-forties and above are more likely to be recommended into a training program than those below forty. More research has proven that physical activities reduce the risk of most of the aging diseases. Endurance training prevents bone loss while increasing muscle mass and strength. A study done by the Center for Disease Control and Prevention (CDC) shows that there is a high percentage of inactive people than active. The CDC reports show that heart diseases are the number one cause of death. Every year 800,000 Americans suffer from a heart attack with over 470,000 experiencing their second or third heart attack.
Endurance training programs are very crucial a must do if you want to remain fit and live a healthy life. So, what can you do to start living healthy and avoid diseases that are caused by being inactive? We are going to cover some very few basic endurance exercises you can engage in to keep fit. Running, swimming, and cycling are probably the most common endurance training workouts you can do with ease.
Easy to do endurance training workouts
You need to have a timetable on how you will exercise in the different endurance workouts. For the purpose of our article, we can do the following workouts from Monday to Saturday.
Monday: Long slow distance training
This is a type of exercise typical of a long distance runner and one you can easily try out if you have enough free time. In the long distance running, an athlete should be able to run for at least 30 minutes to 2 hours.
The test for this workout is when you can engage in a continuous conversation after running without being too winded. The workout is a great one and will improve your thermoregulatory and cardiovascular functions.
Tuesday: Pace Training
This is where you need to run for 20-30 minutes without reducing the pace. The purpose of this workout is to improve energy production in your body. The workout requires you to keep a steady faster pace for at least 2o minutes without stopping.
If you want to progress further, increase the distance or duration of running instead of increasing the pace.
Wednesday: Interval training
Interval training workouts or better known as the high-intensity interval training is where you engage in high energy exercises for short periods while taking breaks in between. Short bursts of 2-3 minutes and breaks of 3 minutes should improve your cardio.
The rests of 2-3 minutes should be in the form of light jogging or walking to help you recover. These exercises are good and work your muscles well improving your cardiovascular functions.
Thursday: Repetition training
Repetition training demands more energy than the high-intensity interval training. Here, you are required to perform high-intensity exercises with rests of 1 second in between. The exercises are usually repeated after the breaks. These are the type of exercises professional athletes use for the final lap when they need their energies at the peak.
Repetition training will help improve your running speed while helping you build a tolerance to lactic acid. The single session per week for this exercise is fine as it requires high energies to perform.
Friday: Fartlek training
Fartlek endurance training is where you involve the above exercises on a single day. It is a great way to add the much-needed pace to a slow, monotonous running. You are allowed to do any form of running whether slow or fast for a specific duration.
The training you decide to engage in your Fartlek will depend on with your purpose for the endurance training. Are you doing it for a sport or just keeping fit?
Saturday: Race day
Saturday will be a good day to try your endurance levels by trying to complete a race. It is even better if you can engage yourself in a charity marathon and try to compete with the best. There are several race events across the country during the weekends you can register and run. Are you able to complete the race? If yes, how long did you take? Were you able to make to the end without getting tired very fast?
Remember the race should be about you finishing and not winning or coming out among the best. Were you able to endure energy loss?
You don’t have to wait for the doctor to recommend a training workout for you to start training. Start today with light exercises to get the body fit before engaging in the routine above. You will be able to build leg muscles; you will be better placed to absorb any impact when running without putting too much pressure on your joints.
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