Endurance Training
Endurance
In this article, you will be introduced to the exercise parameters utilized to develop endurance within your overall fitness program. Remember that the purpose of endurance training is to improve your ability to perform an activity for extended periods of time without being limited by fatigue.
Please take the time to familiarize yourself with the following parameters, which you will learn to effectively manipulate in order to maximize endurance development:
Intensity: For our purpose, we will consider intensity based on a percentage of our maximal effort. This percentage will indicate how hard we must work, or how heavy of a load we must use if we are incorporating resistance.
Sets: Sets indicate how many groups of repetitions are to be performed for each exercise.
Duration: Duration indicates how long each set should be. This may be described as total time required to perform a set, or as a repetition range if performing resistance exercise.
Recovery time: Recovery time indicates how long your rest period should be between each set for a given exercise.
Frequency: Frequency indicates how many days per week it is recommended to train for the indicated type of fitness.
Categories of endurance training
There are two categories of endurance training we will be referring to within this article:
Aerobic Endurance: Aerobic endurance is most often associated with long-duration low intensity cardiovascular exercise and activity such as jogging/running, cycling, swimming, and rowing.
Muscular Endurance: Muscular endurance includes long-duration low intensity resistance exercise training.
The following information consists of general scientific-based guidelines. By this point in the Convergent Path to Performance, I’m confident that you already know that the process of developing a safe and effective performance enhancement program is highly individualized.
This information is more than enough to bring you closer to success; however as with most things in life, small adjustments may need to be made based on your goals, experience, current ability levels, and limitations.
Aerobic Endurance
Intensity
Approximately 70-80% of your heart rate reserve (HRR). HRR may be found by subtracting your resting heart rate from your maximal heart rate.
Another approach to finding the appropriate heart rate for aerobic exercise includes subtracting your age from 180 (target heart rate = 180-age). This is known as the Maffetone Method. If you decide to follow this recommendation, be sure to visit the following link for additional information on how best to find that ideal number:
www.philmaffetone.com/180-formula/
Sets
1
Duration
Minimum of 15-20 minutes, with the goal being to work up to 40+ minutes
Recovery time
Does not apply for this circumstance, as you are attempting to perform 1 set of a long duration, low intensity activity
Frequency
Minimum of 3 days per week, however 3-5 days per week would be most beneficial.
Muscular Endurance
Intensity
Less than or equal to 70% maximal external resistance
Sets
2-3
Duration
12+ repetitions
Recovery time
Less than or equal to 45 seconds
Frequency
2-3 days per week per muscle group however highly dependent on individual circumstances and ability to recover
Summary
The purpose of endurance training is to improve your ability to perform an activity for extended periods of time without being limited by fatigue. This can be effectively accomplished by developing aerobic and muscular endurance through the manipulation of the following key variables: Intensity, sets, duration, recovery time, and weekly frequency.
Dr. Eugene Ketselman PT, DPT, Cert. MDT, CSCS
Dr. Eugene Ketselman is a licensed Physical Therapist, Certified Strength and Conditioning Specialist, Performance Coach, and owner of Convergent Movement and Performance; Home of where Physical Therapy, fitness, and performance training converge! Dr. Ketselman's mission is to help motivated athletes and active adults excel in their passions by maximizing physical performance and reducing setbacks from pain and injury.
Here at Convergent Movement and Performance, we practice what we preach. You know we are a good match for one another as soon as you find yourself relating to the content we provide. Be sure to click below to learn more.
Do you have specific questions that aren’t answered on this website?
Click below
Does pain, weakness, or exhaustion prevent you from reaching your FULL potential while performing the activities you love?
Click below
Do you love what you’re seeing, but still aren’t sure if you can make the commitment?
Click below
Contact Us
Convergent Movement and Performance serves out of Northern – Central New Jersey, conveniently located to those that live, work, and travel in the nearby towns of Warren, Bridgewater, Martinsville, Watchung Hills, Bedminster, Basking Ridge, Bernardsville, Chatham, Westfield, and Piscataway within Somerset, Morris, Union, and Middlesex counties, NJ.