April 2, 2024

The Importance of Endurance Training

Endurance training is an integral component of any sport that demands long-distance activity, from cycling and running marathons to boxing and endurance triathlons. Regular endurance workouts help protect your heart, lungs and circulatory system as well as improve fitness overall and boost mood and memory - not to mention burning tons of calories in the process! Therefore, it is crucial to include endurance training into your weekly schedule if at all possible.

Endurance training is often associated with long distance sports like marathon running or triathlons, but endurance is just as essential in other activities such as team sports practice. People who play team sports frequently can benefit from increasing their endurance so they can spend more time practicing and have greater chance at developing the necessary skillset to excel at these activities.

There are many effective approaches to endurance training, but the key to successful results lies in its progression. Workload should only increase by 10% each week as this provides a safe and sustainable means of increasing cardiovascular endurance.

As you increase your training volume, aim for maximum gains at low intensities to avoid overtraining and maximize long-term performance. In general, aerobic base training sessions should take place below heart rate zone 2, this being known as the polarised model of training favored by most elite endurance athletes.

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