A Closer Look at Endurance Training

Endurance Training

Endurance training is one of the most popular methods of exercise used by individuals seeking to increase their stamina and endurance for the performing of such activities as marathons, Ironman competitions, cycling, and a variety of other competitive endeavors. It is considered to be a deliberate type of exercise using mostly aerobic movements that are not focused on increasing muscle mass or strength, but simply endurance. It actually works by developing slow twitch muscles, with routines focusing on strengthening the longevity of the muscles in preparation for extended periods of use. It is often called long distance training when it refers to running, and there have been a wide variety of studies that show that endurance training over the period of an individual’s life can actually enhance the longevity of the joints and ligaments, not to mention the benefits afforded to the overall health of an individual.

Athletes are the most usual type of individual inclined to perform serious endurance training, because such training regimes directly correlate with many of the sports that athletes compete in. It is commonly used to train for 5 km and 10 km races, although it is also used for marathons, triathlons, rowing, mountain biking, mountain climbing, and many other activities. In a non-athletic individual endurance training can be potentially beneficial in that it stimulates regulation of weight by burning calories and fat, but as a general rule is not called endurance training when used by a non-athlete; rather, it is simply called an aerobic workout.

Long-term endurance training works by introducing a variety of physiological adaptations in the body, which are both centrally and peripherally controlled. These may include a decreased heart rate, an increased red blood cell count, a higher level of blood plasma which reduces the viscosity of the blood and promotes increased cardiac output as well as helping to increase the volume of muscle fibers used in training. Endurance training also increases the fat storing capabilities of endurance athletes which directly increases the length of time that they can perform a routine by improving their catabolism, which is their capacity to use that fat and glycogen as an energy source, rather than the blood sugar, which the body has in limited supply.

What are the Benefits?

There are a wide variety of benefits to endurance training, not the least of which is the increase in an individual’s performance over a period of time. It also increases the size and number of mitochondria in the muscle fibers, with mitochondria being a source of chemical energy in cells. The greater an individual’s count, the higher levels of energy they have available at their disposal. Endurance training also increases hypertrophy, or the amount of force they can exert through muscle fibers, and the training method has been shown to improve the transportation of oxygen and lactase throughout the body after only 10 days of training, with higher levels of performance achieved over greater periods of time.

Since the stroke volume of the heart increases, more blood is pumped through the body, which directly results in a higher level of oxygen, chemicals, enzymes, hormones, and everything else that a body relies on flowing more proficiently throughout the system. Endurance training also increases the strength of the joints and ligaments in the body, which can result in lowered rates of injury due to strain. Regulation of heat throughout the body also plays a part in the endurance training because your body naturally adjusts to the activity, thus creating a higher level of thermoregulation. The contraction and relaxation of muscles becomes easier over time because their elasticity is improved, and there are a wide variety of circulatory and cardio respiratory benefits. The most appealing side effect is of course the resulting boost in energy levels, and as an individual continues such a regimen over greater periods of time, the body becomes more efficient at burning fat stores rather than glucose from sugar to produce energy. This results in muscle performance at higher levels over greater periods of time, rather than simply becoming fatigued. However, it should be noted that routines vary depending upon the individual in question, and that diet plays just as an important a role in the overall endurance training as the actual workout routine itself.

Practical Results

There have been a variety of different studies over the years which have shown how endurance training works, as well as the positive benefits inherent to this type of training. For example, one of the first studies was carried out by the KIHU Research Institute for Olympic Sports in Jyvaskyla, Finland by Heikki Rusko, during which the researchers examined 17 different male endurance runners who had similar times during their 5k sprints and determined that the energy used during an endurance workout is based primarily upon aerobic strength, rather than anaerobic. This research was continued at the University of Nebraska by Kris Berg by a team of researchers who determined that 10k performance times could be predicted with a relatively high degree of accuracy. The study examined 36 runners aged 19 to 35 who were running roughly 30 miles per week and training five times a week for at least six months before the study started. 19 of the individuals were engaged in some form or strength training, while 27 of the individuals were preparing for some form of marathon while the research was conducted. Between the two research teams, they discovered that there was a difference in performance levels between individuals performing aerobic training and those performing anaerobic training, with the greatest enhancement in performance derived from those who were performing some form of aerobic exercise, or endurance training. During the Finnish study the maximum speed a runner could maintain during a series of progressively more difficult sprints varied depending on whether or not the individual in question was involved in endurance training or strength training, with the results favoring the endurance training.

It is important to understand that endurance training is only beneficial if one plans on performing some form of marathon or sporting event that requires several hours worth of strenuous, physical activity. Not that it cannot be used by others, but average individuals are sufficiently served by simply performing aerobic exercises as part of their workout regimen..

Can't get rid of your stubborn belly bulge? Are you looking for a balanced plan to reach and maintain the image that you crave? Click Here to get access to Vince Delmonte's solid fitness tips as well as highly practical advice. Click here for UltraFitnessDynamics Review of Vince Delmontes' Six Pack Quest program.