Introduction
Endurance is very important to athletes and athletes in general who want to enhance their general body fitness. High endurance means that you can perform activities involving bodily tissues for longer periods without wearing out. It also assists in the rate of recovery between training sessions.
As mentioned earlier, there are several forms of endurance training that you can perform. It is much more fun to vary training and, at the same time, train with different energy systems and different muscles in the body. Here are 10 great endurance-boosting routines to add to your program:
1. Long Slow Distance (LSD)
Another kind of endurance training is Long Slow Distance (LSD) which is one of the simplest exercises. Again as the name implies it entails conducting long-distance training sessions at a moderately lower energy intensity. Endurance activities such as long-distance runs, swims, rows, or bike rides within a heart rate of about 60-75 % of the maximum build an aerobic base and fatigue resistance.
It is suggested that you gradually increase the duration of your LSD workouts from 30 minutes to 2 hours for greater endurance improvement. This way running pace is kept comfortable and your proper running form is maintained. Exercise this type of workout 1 to 3 times per week.
2. Tempo Intervals
Once the endurance foundation has been created, with LSD training, tempo intervals allow for increases in speed and lactate threshold. A good explanation of lactate threshold means the point where the body cannot effectively remove lactate hence the rapid development of fatigue.
Tempo intervals you do at 85-90% of the max heart rate for a given interval such as 20-40 minutes. It is more difficult than LSD but quite nicely stays at the controlled, difficult level. Perform tempo training once or twice a week for the best effects or outcomes.
3. Fartlek Workouts
If simple LSD running has become monotonous, then Fartlek training is what should be worked on. These workouts thus comprise faster surges separated by slower running phases. The different intensities are inspired by how you do in races with variations and rest intervals.
A sample Fartlek workout structure:
- 10 minute warm-up
- 5 minutes moderate pace
- 1 minute fast
- 2 minutes moderate
- 30 seconds sprint
- 5 minutes moderate
- Repeat for 30-60 minutes
- 10 minute cool down
Fartlek runs enhance the oxygen and nonoxygen systems. Replace a standard LSD run with them once a week.
4. Hill Repeats
Doing the uphill sprints repeatedly is a good way of strengthening and increasing the endurance of your lower body. It also puts strain on your heart and increases VO2 max Basically, it is a way of putting strain on the cardiovascular system. Fill up a large inhaler with a combination of normal- and medium-intensity exertion for 30-60 seconds at a long, moderately steep incline. Then walk/jog back down to do a 60-90 second rest or re-evaluation.
Ideally, you should try to repeat this process 6-10 times in one session. This should be followed by a cool down which is just a slow run. Hill repeat training should be done 1-2 times a week after the warm-up.
5. Another type of training commonly undertaken in exercise regimes is the High-Intensity Interval Training (HIIT).
This form of training is commonly known as HIIT, and due to the mentioned characteristics; it has been widely applied as an endurance training technique. HIIT then involves cycling between periods performing vigorous exercise and performing breaks in between.
A HIIT workout structure may look like:
- 5-minute warm-up
– 30-second high intensity similar to maximum exertion.
- 60 seconds moderate pace
- Repeat for 10-15 intervals
- 5 minute cool down
HIIT can be done on the treadmill, outdoors running/ biking/ swimming etc. The initial frequencies should be two HIIT sessions per week and gradually increase to 4-5 sessions when fitness levels are attained.
6. Cross-Training Workouts
As a result of varying training across different activities, full-body endurance is achieved. Called cross-training, this offers the right change as it helps to work the muscles differently.
Great cross-training options include:
- Swimming: Builds upper body strength and also improves cardiovascular stamina.
- Cycling: Builds powerful leg muscles. Low-impact too.
- Rowing: Hits arms, core, and legs. Taxes cardio minimally.
- Stair climbing: Climbs, squats, and underlines legs and heart rate.
- Jumping rope: Improves power and coordination of the lower limbs.
Cross-train balancing 1-2 days in the week for well-rounded fitness.
7. Circuit Training
Circuit training focuses on strength as well as endurance training sessions. This is a training technique that makes the trainer do a set of resistance exercises in a period followed by a small break or none at all. It keeps up your heart rate whilst overloading muscles.
Sample circuit format:
- 10 reps Bodyweight squats
- 10 reps Push-ups
- 10 reps Lunges
- Core plank (30 seconds)
Again – 3-5 complete revolutions with one minute break between each revolution. Finish with stretching.
The second and third days should be dedicated to a workout done in circuits, after doing some cardio exercise.
8. Track Workouts
Track training develops speed endurance which is essential for the full development of a runner's potential. To build your ability to clear lactate from your body and to maintain high speeds, you do repeated bursts of the same speed on the track.
Here's a sample track session:
- 5-minute warm-up
- 800m at 5k pace (fast)
- 400m at mile pace (faster)
- 800m at 5k pace
Can repeat interval series 3-4 times
- 5 minute cool down.
The recommended frequency is 1-2 track sessions each week. It’s useful for monitoring exercise goals; and modifying distances or intensity of application according to the desired goal.
9. Tempo Runs
Tempo runs are just slightly less vigorous than a tempo interval workout; it’s essentially a moderate jog at a brisk pace for 20-40 minutes. This effort level should be slightly uncomfortable, thus making it controlled- tough, but not overwhelming. It increases your capacity to race longer races at velocities that are within your Lactate Threshold.
Ideally tempo runs should be done after a simple warm-up. Cycle at tempo pace continuously without a single break for the entire length of the set before performing cool down. Estáncio Tempo running exercises at least 1-2 times per week depending on the training cycle.
10. Ladder Workouts
Ladder workouts start with building up of intervals and then progressively step back down. This allows you to increase effort levels on certain activities whilst not allowing the build-up of a critical amount of fatigue.
Here's an example of a ladder workout:
Warm-up
400m moderate pace
800m brisk pace
1200m brisk pace
1600m brisk pace
1200m brisk pace
800m brisk pace
400m moderate pace
Cool down
The increase in interval distance tests your stamina several times before it reduces. Include 1-2 sessions of ladder from the schedule.
Conclusion
To increase endurance one needs to put more pressure on the cardiovascular as well as muscle systems in varying degrees of difficulty and or length of effort! This way you avoid monotony and redundancy and become well rounded in your endurance. Training – pay close attention to signs and cues our body provides in terms of its recovery as well as achievement of our targets.
These endurance workouts will pay off in the future proving that you perform better while not being sidelined by injuries.
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