Endurance training

Endurance training, also known as cardiovascular training, refers to activities aimed at improving endurance and the cardiovascular system. It includes movements such as running, cycling, swimming and other forms where the heart rate increases. According to the health organization WHO, 150 minutes (2.5 hours) per week is recommended.

Do you have questions about your individual endurance training? Or even received a doctor’s recommendation to do one? There are various reasons why a doctor may give you this prescription: for cardiovascular complaints or after heart surgery, for lung diseases, for weight control (both overweight and underweight), for mental impairments (e.g. depression, burn-out) and many more. At Physio Restart, we are happy to support you during your rehabilitation or prevention phase.

Here are some important points you should know about endurance training

1 Cardiovascular function: Endurance training increases your heart rate over a longer period of time and strengthens your cardiovascular system. This naturally improves your heart health.

2 Endurance: Regular endurance training improves your body’s ability to work for longer periods of time without feeling fatigue. This can be noticeable in various areas of life, from sporting activities to everyday tasks.

3 Fat burning: Endurance training is an effective way to burn calories and lose or maintain weight. It boosts your fat burning and can help reduce body fat by stimulating your metabolism.

4 Stress reduction: Regular endurance training can reduce stress and improve your general well-being by promoting the release of endorphins, which are responsible for your sense of relaxation and well-being.

5 Mental health: There is strong evidence that regular endurance training can improve mood and even help to alleviate symptoms of depression and anxiety. Hormones such as dopamine, endorphin and serotonin are released, which lead to your feelings of happiness.

6 Prevention of physical complaints: Problems and pain associated with your posture, for example, can be reduced. Appropriate endurance training helps to regulate your back pain, especially if your working day is predominantly sedentary. Even small interruptions of just a few minutes a day can help to provide your muscles with sufficient blood flow.

7 Social interaction: Endurance training is also ideal when done in company or in a group. Cycling tours, Nordic walking but also joint hikes with inclines promote a social get-together and can also increase your self-esteem, especially if you find it difficult to perform sports.

Types of endurance training with different metabolic activation

Depending on the intensity, you make use of a different metabolism that depends on your individual heart rate. Your metabolism involves a series of complex biochemical processes that take place in your cells and are responsible for converting nutrients into energy and maintaining vital functions.

1 Aerobic area (fat): Nutrients such as carbohydrates, fats and proteins are converted into energy (ATP) using oxygen. You can talk normally during activity, breathing is almost normal, only slightly more difficult. Fats serve as your main source of energy in aerobic metabolism, especially at lower intensities and longer durations of activity.

2 Anaerobic area (carbohydrates): For shorter, more intensive loads, the sole supply of oxygen is not sufficient to provide you with energy. Glucose is therefore obtained from carbohydrates, which produces lactate (lactic acid). You will probably no longer be able to talk fluently, only a few words and more intensive, shorter and shallower breathing will occur.

Structure training

To maximize the benefits of endurance training, it is important to develop a balanced exercise routine that combines regular endurance exercises with strength training and mobility exercises. It is also advisable to work with a therapist to develop your individual training plan that meets your own needs and goals. Endurance training can be divided into different intensity levels, from light to high intensity. Choosing the right training plan depends on your individual goals, fitness level and health. As with all training, recovery is also crucial for endurance training. Sufficient rest between training sessions is important to avoid overload and injury.

Important: Endurance training alone is not enough for your health. Strength exercises should also be done to stabilize joints, maintain bone health and prepare the muscles for the stresses and strains of everyday life.

Author:

Oliver Penny