Running increases endurance
Improve endurance - advanced training
Once the basics are in place and you can run, swim, or cycle for a period of time, it's easy to do thatImprove endurance. We explain why training withHeart rate measurement the basis for meaningful endurance training is and how you can best get started.
In addition, we will provide you with the most importantTraining methods with which you can improve your condition.
Improving Endurance - Goals and Methods
If you want to increase your endurance, you need a goal. Advanced athletes need to be to challenge again and againto get further. The goal defines what the training looks like. “Improve endurance” is too daring - get more concrete. A goal could be: half marathon under 02:00 hours.
to measure ones pulse
A heart rate monitor or an app will help you improve your condition. Pulse control enables targeted training control. So you can adjust the load exactly to your body and your goal. That's why pulse control training is that Basic requirement to improve endurance.
The body quickly gets used to constant stress. To improve your endurance, you need to wake up your body over and over again.Vary training methods. Integrate H.I.I.T training, alternate continuous units with interval training and increase the distance or the pace.
Heart rate measurement - improve the basis for endurance
The pulse (or: heart rate) expresses how often the heart beats every minute. Above all, it is load-dependent.Endurance sport trains the heart muscle and economizes the heartbeat. Those who regularly do endurance sports often have a low pulse than those who do not or strength athletes. The healthy and targeted improvement of endurance is only possible with regular pulse control.
Heart rate training improves endurance
Improving endurance means exercising the heart.Higher speeds and longer distances are results of what your heart makes possible. Just as strength athletes measure muscle strength with weights, endurance athletes measure their performance by how efficient their heartbeat is.
More efficient training through scalable values
The training with heart rate measurement offersscalable data about past and current constitution. This way your progress can be measured in a valid way. This scaling enables targeted adjustments to your endurance training and is therefore more promising than training by feeling.
Heart rate measurement protects against overload
Beginners in particular, but also experienced athletes, often find it difficult to get theIntensity of their exposure to evaluate correctly. Pulse control ensures that you are actually training with a heart rate that enables the body to improve your condition.
Heart rate controlled training - this is how it works
If you want to improve your endurance, you have to be able to scale your workload. How high the heart rate should be during exerciseindividually.
To improve endurance, it is important to know your optimal training heart rate. The starting point for determining the correct training pulse is always the maximum heart rate (HRmax).
Determine the maximum heart rate
|general formula||For men: HRmax = 223 - 0.9 x age|
For women: HRmax = 226 - age
|· Quick and easy|
· Easy entry into HR-controlled endurance training
|· Generalization: Only offers a rough approximation. The actual HRmax cannot be determined in this way.|
|Self test||Different variations possible|
e.g. run 3 × 3 minutes. Getting faster every minute, the last minute always as fast as possible.Right away Measure your pulse after stopping.
HRmax = highest measured pulse
|· Quick and easy|
· More individual than the general formula
· The formula can also be used to see whether the value is realistic.
|· Effort difficult to scale|
· Very error-prone
· Health risks for athletes who - perhaps unknowingly - are not 100% healthy.
|professional performance diagnostics||Combination of different scientific measurement methods under medical supervision. The exact procedure can differ depending on the institute.||· Individually|
· Maximum exposure under medical supervision
· Valid test methods
· Reliable statements
|· Associated costs. Depending on the scope of the consultation and examination, these are usually between € 100 and € 300.|
Like the pros
If you want to know exactly, you can use oneLactate measurement or oneSpiroergometry have his various training areas precisely determined. This is particularly useful for athletes who are ambitious and want to take part in competitions or who have health restrictions.
Measure heart rate
The best way to measure your heart rate during exercise is oneClock WithChest strap. Mostly a little less precise, but also sufficient for beginnersApps which also offer heart rate measurement via a chest strap.
Training areas - endurance is not the same as endurance
Once the maximum heart rate has been determined, goal-oriented methods can be chosen to improve endurance. The training methods vary depending on the sport and ambition. We give oneOverview of basic forms of endurance and methodsthat are most common in recreational sports.
|Training area||% of HRmax||properties|
|Basic endurance 1||65-75||· Basis of every endurance training|
· Very slow, "chat pace"
· Long training duration
· Regularly on the training plan
· Increases the tolerance of the passive musculoskeletal system to monotony
|Basic endurance 2||75-85||· Getting used to a higher speed over a longer period of time|
· Usually shorter training units than GA1 training units
· Improves endurance & speed
|85-95||· Improvement of endurance and speed with regard to a targeted competition pace|
· Design strongly dependent on individual goals
|Compensation area||55-60||· Recovery from intense stress|
· An option for regeneration days in competition phases
Consider health requirements
If you are fit and healthy, jogging is probably one of the most practical sports: you can run anytime, anywhere. However, if you have joint problems or, for example, regularly expose your knees to high loads, cycling or swimming are often better choices. Training on the cross trainer or rowing machine can also be alternatives. Anyone who suffers from chronic illnesses, circulatory or heart problems should consult their doctor before starting endurance training.
Improve endurance - training methods
GA1 area and GA2 area can be improved with the continuous method. Here is withconstant intensity trained for at least 30 minutes. This improves long-term endurance, increases physical and mentalMonotony tolerance and crank theFat metabolism at.
The interval method is particularly suitable to improve the GA2. Here is theLoad not evenly, but takes place at intervals. In the time between the intervals, the body should recover about two-thirds of the time. Improved interval trainingPerseverance and speed. It canvery diverse be designed. Driving games, running stairs or sprints can be built into the training as an interval load in order to improve speed and endurance.
A special form of interval training is HIIT training - High Intensity Interval Training.
Nutrition tips to increase endurance
What can you eat to improve your condition? For quick energy production, you should mainly use complex carbohydrates. Your carbohydrate stores should be well filled, especially before strenuous endurance training. In addition to the intake of complex carbohydrates, you should pay attention to a low-fat diet. Fatty food is more difficult to digest and can have a performance-reducing effect on long-term stress. When choosing fat, pay attention to qualitative fats, such as olive and coconut oil, salmon and nuts. Protein also plays an important role. Proteins help maintain and increase your muscle mass.
Improve endurance training plan
If you want to improve your endurance, a training plan is an absolute must. How it looks exactly depends on the starting level, goal and type of sport. In addition to the general criteria for the training plan, you should observe the following principles:
- Train with heart rate measurement
- Combine continuous method and interval training
- Plan regeneration phases
- Integrate strength training
- Consider slower adaptation of the passive musculoskeletal system
The efficient running technique
One last tip that can help yourendurance, yourtempoand yourrunning timeoverall tooimprove, is yoursRunning techniquetowork. To do this, train that on a regular basisRun ABC as a short warm-up. You can also use theattitudeandMoveyourspoorandShouldersrespect, think highly of. These should resonate loosely with the body.
Make sure, however, that you don't swing your arms in front of your body, but ratherstraight forward, at yourBody over lead. So you take the momentum optimally in your running direction. This is how you can make up a second over long distances.
Improving endurance requires planning and measurement. Since endurance is dependent on the efficiency of the heartHeart rate measurement is essential a targeted improvement in endurance.
Find it in a good training plandifferent training methods Consideration. Which method is in the foreground depends on the goal of each athlete, the individual possibilities and the respective sport.
The most important elements of your training are:
- Determining your heart rate
- Regular pulse control
- Definition of goals
- Creation of a training plan with varying methods
- Adaptation of the training plan to your level
Tip: Endurance training presents the body with new challenges. You should also take these new requirements into account in your diet.
The need for minerals increases. EspeciallyZinc and magnesium. Magnesium helps reduce tiredness and fatigue.
BCCAs protect muscles when exercised on an empty stomach. The combination of whey, casein and egg makes 3K protein suitable for maintaining muscle mass across all sports.
The foospring endurance package is specially tailored to the needs of endurance athletes and helps you to get fit all round.
Discover the endurance package now
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