[ Strength Training ] [ Endurance Training ] [ Stretching & Warmup ] [ Flexibility Training ] [ Strength Training 12 Reasons ] [ Strength Training Misconceptions ] [ Exercise for Better Posture ] Endurance Training
By Wayne L. Westcott, Ph.D.
Also referred to as cardiovascular or aerobic exercise,
endurance training is a form of activity that elevates your heart rate through sustained
exercise. Running, cycling, swimming, and rowing are all forms of endurance training.
Aerobic dance, roller blading, and cross-country skiing are also examples of
cardiovascular exercise.
You may perform endurance training every day if you wish.
However, if you decide to train every other day, you will receive the same cardiovascular
benefits. Your heart will become a stronger pump, which usually results in a lower and
healthier heart rate. Your blood vessels will increase in size and number, thereby
lowering your blood pressure. As your blood becomes a better oxygen transporter, you
should tolerate more exercise before becoming breathless. Your physical capacity will
increase, and your risk of heart disease will decrease.
In order to receive the cardiovascular benefits of
endurance training you should exercise continuously for 15-30 minutes at a time.
Exercising for less than 15 minutes is of limited value, while exercising for more than 30
minutes may result in overuse injuries.
Maintaining your target heart rate is important when
performing endurance training. You should exercise at about 70 percent of your maximum
heart rate. The chart below illustrates your target heart rate according to age.
| AGE |
25 |
35 |
45 |
55 |
65 |
75 |
70% of
Maximum
Heart Rate
(beats per
minute) |
136 |
130 |
123 |
116 |
109 |
102 |
Maximum
Heart Rate
(beats per
minute) |
195 |
185 |
175 |
165 |
155 |
145 |
Warm-Up
To prepare your body for vigorous endurance training,
spend 3-6 minutes in low level exercise. This creates blood flow to your muscles, which
enables them to become fully prepared for the exercise you are about to perform. When you
have completed the warm-up you may gradually increase the training intensity.
Cool-Down
At the conclusion of your endurance training spend 3-6
minutes in low level exercise to enhance blood return to your heart and limbs. This will
also help prepare your body for resting function.
Wayne L. Westcott, Ph.D., C.S.C.S, is
Fitness Research Director at the South Shore YMCA in Quincy, MA. He is strength training
consultant for numerous national organizations, such as the American Council on Exercise,
the American Senior Fitness Association, and the National Youth Sports Safety Foundation,
and editorial advisor for many publications, including Prevention, Shape, and Club
Industry magazines.
He is also author of 20 fitness books
including the new releases, No More Cellulite, Building Strength and Stamina, Strength
Training Past 50, Strength Training for Seniors, Complete Conditioning for Golf, and
Strength and Power for Young Athletes.
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