Endurance Training Benefits, Types, and Effective Methods

Endurance: Definition and Role in Fitness

1. Endurance

Endurance is one of the basic physical capabilities and underpins overall fitness and health.

- It can be defined as "the physical and mental capacity an athlete has to withstand fatigue during relatively long efforts and/or the ability to recover quickly after finishing the effort."

- Fatigue is defined as the decrease in performance capacity.

- Subjective symptoms of fatigue include:

• dizziness
• muscle pain
• weakness
• eye blinking
• etc.

Types of Endurance

Aerobic Endurance

Aerobic endurance is the ability of the body to perform medium- or low-intensity efforts for a long period of time with sufficient oxygen. The typical heart rate during this type of effort is between 140 and 160 bpm (beats per minute). Aerobic endurance generally has a positive impact on overall health.

Anaerobic Endurance

Anaerobic endurance is the ability of the body to perform high-intensity efforts for a short period of time under conditions of limited oxygen supply.

Effects of Endurance Training

• Increase of heart cavity, which allows the heart to store and pump more blood throughout the body.
• As a result of aerobic work, the heart works more efficiently and effectively.
• Increase in the thickness of the heart wall (often associated with anaerobic work).
• Improved respiratory function, enhancing oxygen uptake and delivery.
• The set of changes that occur with regular physical activity are closely related to the cardiovascular system: cardiorespiratory structures become more efficient and their operation is strengthened.
• A high endurance capacity provides a strong foundation and stability for overall health.

Although endurance is trainable at all ages, the sensitive phase occurs at puberty due to increases in the size of the rib cage and, consequently, the heart and lungs. For this reason, aerobic endurance training during this stage affects later performance capacity.

Training Methods for Improving Endurance

• Continuous running at a uniform pace: Consists of running continuously for a long period at a steady slow, medium, or fast rhythm.
• Continuous running at a variable pace: Consists of running continuously for a long period while changing the intensity of the run.
• Continuous running with a progressive pace: The run starts slowly and gradually increases in intensity.