Endurance training with fitness equipment
Endurance training – tips, advice and training methods
There are many different training methods to consider. Endurance training plays an important role. This type of training effects the aerobic capacity, causing the metabolism and cardiovascular system to adapt. The body modifies how it supplies and uses energy.
The term "endurance" means maintaining a certain level of performance for a period of time – keeping the level as consistent as possible and extending the length of time. This physical adaptation is most effective, and healthy, if you stick to the approximate guideline of 4 : 2 : 1 : the time factor 4 stands for basic endurance, the 2 for endurance training below the anaerobic threshold and the 1 for competition intensities. Amateur athletes who do not want to train in this range can ignore it: for general cardiovascular fitness and activating the metabolism, the basic stamina and the endurance range above are completely sufficient.
Adaptation is most effective by using periods of rhythmic repetition, or an increase or change in the stimuli. In the regeneration phase, (motor) learning and the other adaptive processes take place in the body, for example in terms of energy combustion. This make the regeneration just as important as the training itself.
Basic stamina is the foundation stone to build up adequate aerobic endurance. Basic endurance falls in the range of about 55–75 percent of the maximum pulse. The basic guideline for determining the training pulse rate is: 220 bpm (beats per minute) minus age = maximum heart rate. In theory, this means the transition from basic endurance to the next level of endurance for a 50-year-old would be at a heart rate of 128. No adaptations are made in a pulse range of below 55 percent of the maximum. This range is for regeneration. In the basic endurance zone, combustion takes place aerobically – that is, by using oxygen. In this zone, the supply of energy from fats is particularly high. So, if you want to lose weight or build up basic stamina, it's a good idea to train for longer periods in this zone.
The next level of endurance training emphasises performance. At a pulse rate of 80 to 90 percent of the maximum heart rate, training becomes more strenuous, but it is still possible: you should still be able to easily maintain a conversation when exercising in the aerobic range – in our case, a 50-year-old would have a heart rate of 136–153. The higher the pulse, the harder conversation becomes. In this range, further adaptations in the cardiovascular system and metabolism take place. The fat metabolism is decreased, and energy is increasingly drawn from carbohydrates. A small amount of lactate (or lactic acid) is formed, and can only just be broken down by the body. Carbohydrate energy can be utilised faster than energy from fat burning, but carbohydrate stores are limited to about 90 minutes. In this range of endurance training, intervals are recommended.
These guidelines for calculating training intensity are only approximate estimates. If you want to know your individual values, you can have a performance diagnosis performed by your GP or sports doctor. In Germany, these costs are covered by statutory health insurance every two years. You can also get a sports-specific performance diagnosis from dedicated centres. This costs approximately 100 euros and is not covered by insurance. This calculates your current training level. The data provides clues as to whether the above training ranges are estimated correctly. Training plans or recommendations are created. For competitive athletes, the anaerobic threshold can be shifted into higher pulse ranges. At the anaerobic threshold, the need for oxygen increases, and more lactate is formed than can be broken down. The vast majority of energy comes from burning carbohydrates.
Performance does not just develop on its own, it must be based on something. This is why muscle training is also necessary. To increase endurance performance, maximum strength sets are not the best option. It is better to train the muscles with three sets of twelve to twenty repetitions.
It is not always possible to exercise outdoors. AsVIVA offers a variety of devices to help you boost your endurance. Many home training devices work with heart rate monitors or have an integrated system. To give the body different types of stimuli, the devices often have programs for interval training. Steady state training can also be used instead of intervals. This approach is only advisable once you have successfully mastered sufficient interval training sessions. If you can keep your performance constant in the same pulse and calorie range over two hours, then your endurance level is good enough for competitions.
Make sure to stay hydrated before, during and after training. There are various isotonic drink powders available on the market. Allergy sufferers can try maltodextrin 12. If you want to make your own isotonic drink, combine 1 part apple juice with 2 parts water in a bottle, and add a pinch of salt.
Endurance exercise machines can train stamina as well sport-specific muscles – though they do not replace strength training. These include:
• Ergometers/exercise bikes/cardio trainers
• Recumbent ergometers/recumbent bikes
• Indoor cycles/speed bikes
• Cross trainers
• Rowing machines
• Vibration plates
An article about some of our AsVIVA endurance training test winners:
Cross Trainer Test – test winner comparison
ExpertenTesten.de – Elliptical Trainer Test 2016 • The 10 best elliptical trainers in practical tests
Exercise bike reviews – best value
Sportgeraetetest.de – AsVIVA H12 ergometer detailed description
Sportgeraetetest.de – AsVIVA H17 Ergometer with generator system
Ergometer Tests – mid-range ergometers
Sportgeraetetest.de – folding exercise bike comparison
Sportgeraetetest.de – AsVIVA T5 treadmill detailed description
Laufband-test.net – the premium AsVIVA Ergo-Cardio V Treadmill put to the test
Laufband.org – AsVIVA Cardio XI treadmill test
Ergometer tests – Professional ergometers put to the test
Expert advice – fitness bike test and purchase tips
Online Fitness Coaching – Speed Bike Test 2016
Home exercise machines put to the test – rowing machines tested in 2015: the top 5
Sportgeraetetest.de – top rowing machines: a comparison of the 2015 test winners
Exercise machines put to the test – AsVIVA Cardio VIII Rower rowing machine and Rower Cardio VIII fitness equipment
Experten Beraten – Rowing Machine Test
Rudergeraet-Tests.com – AsVIVA RA11 rowing machine put to the test – affordable and high quality
Online Fitness Coaching – Speed Bike Test 2016http://www.online-fitness-coaching.com/Spinning-Bike-Test-Indoor-Cycle