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Cardio Training

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Endurance training

Endurance training is an optimal fitness training because it has a high health value. Endurance describes the ability to sustain performance over a long period of time. It depends on the cardiovascular system, metabolism and mental condition. But what is the best way to organise endurance training? What is involved in endurance training? What equipment is suitable? Is it possible to lose weight with endurance training? Which is better: endurance or strength training? The following guidebook explains the topic in detail.

What is the best way to train endurance and what are the benefits?

Endurance training refers to specific forms or programmes of training in various sports. The aim is always to train endurance, i.e. the ability to perform over a longer period of time. For this, it is necessary that the cardiovascular system is optimally trained, which in turn is achieved through training. It strengthens physical fitness and health. Endurance training refers to sports that challenge the cardiovascular system, such as running or cycling. Units on the crosstrainer, ergometer, indoorcycle and the rowing machine are also suitable.
A number of benefits are attributed to endurance training:
 
  • Better endurance, fitness and performance
  • .
  • Building "good" HDL cholesterol and reducing "bad" LDL cholesterol
  • .
  • Preventing high blood pressure and lowering blood sugar levels
  • .
  • Expanding lung capacity
  • .
  • Weight reduction through improved fat metabolism
  • .
  • Stressabbau und verbesserte psychische Verfassung
  • Unterstützung des Muskelaufbaus

What all is part of endurance training?

In endurance training, a distinction is made between duration and interval methods. In the continuous method, the body is continuously loaded, for example when jogging, and the load is maintained continuously over the training period, while in the interval method the load and recovery phases alternate. This means alternating between low and high intensity. The breaks are short in the interval method to prevent complete recovery and to increase the training stimulus. The endurance method is good for building basic endurance. It also improves:
 
  • Fat metabolism
  • .
  • Cardiovascular system
  • Breathing system
  • Nervous system
 
For this, endurance sports equipment such as the treadmill or bike are suitable. The interval method aims to further develop basic endurance and improve recovery ability. Combining different endurance sports brings greater training effects.

Can you lose weight with endurance training?

Endurance training is very good for losing weight. The body learns to burn fat efficiently during the long training sessions. It is recommended to exercise at a low heart rate and slow pace for at least half an hour so that the necessary energy is obtained from the fat reserves. In itself, endurance training burns a lot of calories. The best way to lose weight is interval training, where exertion and recovery alternate at short intervals. This stimulates the metabolism considerably. However, intensive training is not suitable for beginners or the heavily overweight.

What is better endurance training or strength training?

Endurance training makes the muscles that need energy, for example to lift weights, more efficient. The most important prerequisite for this is a supply of oxygen. Therefore, regular endurance training makes a lot of sense, because it increases oxygen uptake. It is advisable to include endurance training in your fitness programme. Compared to strength training, the aim is to increase the body's performance in the long term and not to build up muscles. But endurance training strengthens all the major muscle groups.

Take note:

If the body is not yet prepared for the sporting activity, it should be started slowly in order to avoid both overstraining and overtraining. Riding a bike is good for beginners because it is very easy on the joints. The training plan should correspond to individual abilities. If you are overweight, low-impact sports equipment such as the bike and ergometer are suitable.

Conclusion

Regular endurance exercise is primarily aimed at improving endurance and performance. It increases physical fitness, codition and health. Because of its many benefits, endurance training is important for everyone. Strength athletes should also incorporate it to help build muscle. This helps to firm muscles and, with the right diet, reduce the amount of body fat. Endurance exercise is perfect for losing weight. Beginners should start by training basic endurance.