Endurance is the ability to do physical activity that increases your heart rate by 50% for as long as you can without getting tired.
There are two types of endurance:
- Specific endurance
Specific endurance is when you fight against fatigue in sport-specific conditions. For example, if you run 1 500m you would use a specific combination of endurance training to excel in your 1 500m race. You might not be able to push yourself to do a 10 000m race if you have specifically focused on 1 500m.
- General endurance
General endurance is when you fight against fatigue when doing different kinds of exercises. For example, if you run 1 500m, you can also run a 10 000m race without becoming fatigued. But if you compete against 10 000m runners who have done specific training for that distance, they would be able to outperform you.
Endurance training is a combination of different training methods.
Basic endurance is when you increase your heart rate by between 60 and 70%. This means that when you run, for example, you would still be able to talk with your fellow runner.
Basic endurance trains your cardiac output and heart muscle. It strengthens your immune system and reduces your cholesterol levels as well as blood pressure. It also improves your metabolism and, in turn, fat-burning abilities.
Tempo endurance is when you increase your heart rate by 75 – 85%. This means that when you run, for example, you would still be able to talk with your fellow runner, one sentence at a time.
Tempo endurance improves your workload or speed at the anaerobic threshold. It burns carbohydrates and body fat for energy.
Maximal endurance is when you increase your heart rate by between 90 and 95%. This means that you can only speak, one word at a time, with your companion when running.
Maximal endurance usually has three- to six-minute breaks between sets. It helps to develop your oxygen consumption. It burns mostly carbohydrates for energy and very little body fat.
Lactic speed endurance
Lactic speed endurance is when you increase your heart rate to its complete maximum. This means that you are unable to talk with your companion.
Lactic speed endurance usually has six- to 10-minute breaks between sets. It improves your ability to continue with high-intensity training when your muscles are already stiff. It also means you can increase your speed during long, high-intensity sets.
Alactic speed endurance
Alactic speed endurance improves your ability to sprint shorter distances. You need more time to recover before doing your next set.
Endurance training is when you exercise your heart and muscles’ ability to last longer during exercises without becoming fatigued. There are two main types of endurance training: specific endurance and general endurance. Specific endurance means that you focus on improving one particular exercise whereas general endurance means that you improve your overall performance with different types of exercises. In order to achieve these two endurance types, you need to combine different endurance exercises.
Want to learn more about endurance exercises – in addition to other types of exercises? Then you need to do an accredited personal training course such as the one that we offer. Follow this link for more information.