How Do I Train Correctly? Endurance Training
This article aims to give you an introduction to endurance training. What should be considered, what lies behind “running without getting out of breath,” and is it absolutely necessary to jog in order to improve your endurance?
Fundamentally, the term endurance is defined as the “ability to sustain a given performance over the longest possible period. Thus, it is identical to fatigue resistance” (Hollmann and Strüder, p. 267). Furthermore, endurance can be divided into biochemical and biophysical aspects. In this article, we focus on improving so-called general aerobic dynamic endurance. This includes any physical activity that engages a large portion of the body’s musculature (general vs. local muscle usage), takes place in motion (dynamic vs. static), and physiologically provides oxygen to the muscles during movement (aerobic vs. anaerobic). This encompasses all well-known endurance sports, from aerobics to Zumba. These sports also demonstrate that endurance training is relevant not only for competitive athletes but also in health and rehabilitation contexts. Numerous studies have recently confirmed its significance for our health, showing positive effects on the cardiovascular system and a significant reduction in heart attack risk. Additionally, endurance training contributes positively to the immune system and improves blood parameters.
Many sports science studies have shown that so-called polarized training is very effective. In particular, the Norwegian research group led by Seiler et al. has extensively studied this training principle and made it accessible to everyone. Polarized training is characterized by a division between low-intensity sessions and very high-intensity sessions. Low-intensity training should make up at least 80% of the weekly training time, including warm-up and cool-down. In practice, this could look like the following:
You spend two training sessions of one hour each at a very easy intensity. In another training session, you should exert yourself for about twenty minutes in the high-intensity zone. The key to success lies precisely in this division of training intensities. With the low-intensity sessions, you train your metabolism optimally without overexerting yourself. Without time spent in the mid-intensity range, you train more efficiently in terms of time and still have enough energy reserves to really push yourself during the high-intensity sessions. This principle can be applied to all well-known endurance sports, whether running, cycling, or inline skating. The important thing is that you enjoy the sport!
Now the question arises: how do you know whether you are really training at low or high intensity? The BORG scale serves as a guide. This scale measures the perceived exertion during exercise. The scale ranges from 6 to 20, where 6 corresponds to no effort and 20 corresponds to maximal effort. During a low-intensity session, your perceived exertion should be between 10 and 12. During high-intensity sessions, your perceived exertion can range between 16 and 18.
If you have a sports watch with heart rate monitoring, you can also control your training sessions based on your heart rate. For low-intensity sessions, you should train at approximately 60–75% of your maximum heart rate. High-intensity sessions should be performed at at least 85% of your maximum heart rate.
Many recreational athletes start full of motivation and quickly realize that it is too exhausting, losing their enjoyment of exercise. But it doesn’t have to be this way! With the polarized training approach, you can consciously train relaxed and easy without feeling guilty, even if you could train more intensely. By adding a few high-intensity sessions, you not only bring variety to your endurance training but also elevate your fitness level. The motto is “either really hard” or “really easy.” Of course, you don’t have to meticulously calculate all training times. These guidelines are meant to give you orientation. What’s far more important is that you enjoy exercise and movement and can do so in the future without becoming completely out of breath – most of the time.
References
Sperlich, B. Trainingsintensitätsverteilung – “Polarisiertes Training”. DOSB Leistungssportkonferenz 2019. Zugriff unter https://docplayer.org/165619600-Trainingsintensitaetsverteilung-polarisiertes-training.html am 10.03.2021
Rønnestad, B. R., Ellefsen, S., Nygaard, H., Zacharoff, E. E., Vikmoen, O., Hansen, J. & Hallén, J. (2014). Effects of 12 weeks of block periodization on performance and performance indices in well-trained cyclists. Scand J Med Sci Sports, 24 , 327-335
Holfelder B, Schauerhammer S, Bubeck D, Brack R, Brown NInstitut für Sport- und Bewegungswissenschaft, Universität Stuttgart Swiss Sports & Exercise Medicine, 64 (2), 44–50, 2016
Seiler, K. S., Øvrevik Kjerland, K. 2004. Quantifying training intensity distribution in elite endurance athletes: is there evidence for an “optimal” distribution? https://doi.org/10.1111/j.1600-0838.2004.00418.x
Stöggl T, Sperlich B. Polarized training has greater impact on key endurance variables than threshold, high intensity, or high volume training. Front Physiol. 2014;5:33.
Schiffer, T., Sperlich, B. Einführung in das Ausdauertraining. Sportverlag Strauß. ISBN 9783929290367 Hollmann, W., Strüder, H. Sportmedizin: Grundlagen für körperliche Aktivität, Training und Präventivmedizin. ISBN 978-3794525461
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