Whether you compete in long-distance running, triathlons, swimming, or cycling, resistance training is known to get you going the distance and reaching your goals.
What is less obvious is that resistance training is primarily aerobic training; H. any exercise that you can do for more than a few minutes without falling into a puddle on the floor. Whileaerobic activity – literally means “with oxygen”– Your heart pumps oxygen-rich blood to your working muscles to help them burn fat and carbohydrates for fuel.
Anaerobic exercise, on the other hand, does not use oxygen. That's because you're working at too high an intensity for your heart to deliver oxygen-rich blood to your muscles, meaning you can only sustain it for very short periods of time — think sprints and explosive power moves.
So what's the best way to improve your aerobic endurance, how often should you exercise each week to see improvement, and how should you power your workouts? We've got all your aerobic endurance questions covered.
What is aerobic endurance?
Aerobic endurance is your ability to exercise at moderate intensity for long periods of time., such as long-distance running, swimming and triathlon. Your body relies on your cardiorespiratory system to be working efficiently during sustained activity to deliver nutrients and oxygen to your working muscles.
Aerobic endurance is also known as aerobic fitness, cardiorespiratory endurance, cardiovascular endurance, or good old-fashioned endurance.
Weightlifters and gym-goers often use the term "cardio" for aerobic exercise because it uses the cardiorespiratory system -- the heart, lungs, veins, arteries, portal vessels, and coronary arteries -- to deliver oxygen and nutrients to muscles while they're working out. . Oxygen is important for endurance because it helps your muscles burn fat and carbohydrates for fuel so you can train longer.
When it comes to aerobic exercise, you've probably heard the expression "VO2 max" before. Your VO2max is the maximum rate at which your heart, lungs, and muscles can use oxygen effectively during exercise.
Exercising to improve your cardiorespiratory endurance increases your VO2max, which means your body uses oxygen from the blood more efficiently, allowing you to burn more energy and exercise longer.
In general, working on improving your aerobic endurance will make you fitter and able to cover more distance, but there are other benefits as well.
What Are the Benefits of Aerobic Endurance?
- Aerobic exercise increases your endurance
- When your body is more efficient at transporting oxygen into your blood where it can be used by your muscles, you will feel more energetic because that efficiency means you use less energy.
- Helps control blood pressure
- Helps regulate blood sugar
- May lower cholesterol and reduce risk of cardiovascular disease
- Helps burn extra calories to maintain ideal weight
5 training tips to improve your aerobic endurance
It goes without saying that increasing cardiorespiratory endurance should be the first port of call for anyone training for a distance event. And the good news is that there are many effective ways to do just that. Not everything is cardio.
1. Try HIIT
yes we know we know HIIT - High Intensity Interval Training - uses really short, intense workouts performed at around 80-90% of your maximum heart rate. And it recruits those fast-twitch muscle fibers in the first place, not the slow-twitch ones. Doesn't seem like working out longer will help you, does it? Incorrect.
Combined with your regular longer runs, walks and swims and other physical activities, HIIT can have great endurance benefits. It is particularly good for increasing VO2max - studies show it can increase VO2max by up to 46% in 24 weeks. It can also lower your resting heart rate and increase the amount of blood your heart pumps with each beat.
Check out our blog on the topicHIIT training on the treadmillfor training ideas.
2. Walk slow and slow
The Sunday long run or ride is a staple of most training plans, and with good reason. By exercising at a lower intensity, you can increase your aerobic endurance without putting too much stress on your body.
Slowing down also allows you to burn fat more efficiently instead of using glycogen for fuel. Glycogen stores are depleted after about 90 minutes, so we have to assume that's the caseEnergy yelloworEnergy bonbons/Kau bonbonsand fuel in endurance exercise, but if your body can also burn fat, you'll be more capable over longer distances.
3. Let the music play
If you're struggling with motivation, listening to music during your workout can be an easy way to increase your aerobic endurance.
Studies have foundthat listening to music during aerobic exercise can increase the duration of your exercise and reduce perceived exertion. In short, you can train longer and it feels like less effort. Earn.
4. Add some strength training
Strength training can be used along with aerobic exercise to increase your endurance. Working on sport-specific movements can make you more efficient over longer distances. This means you stay in shape and your muscles can work longer without tiring.
Muscle mass also burns oxygen both at work and at rest, so more muscle can help your body use oxygen more efficiently.
5. Build up slowly and rest
As with any type of exercise, if you want to improve your aerobic endurance, you need to do it gradually and consistently. When you slowly and steadily increase the distance or duration of your workout, you reduce your risk of injury and give your body a chance to adapt.
rest daysThey are also an essential part of any exercise program. During the rest period, your body recovers, repairs, and adapts to the stress of exercise. Ignore rest days and you could be subject to overtraining syndrome. Often referred to as chronic burnout, overtraining puts a strain on the heart and muscles, causing performance to decline rather than improve.
Nutrition tips to increase endurance and stamina
Consume these carbohydrates
Your body's preferred source of energy during exercise is carbohydrate, which is stored in your muscles and liver as glycogen. Glycogen stores are depleted after about 90 minutes, so if you train longer, you need extra fuel to build endurance.
Veloforte's natural energy gelswith 22g of fast-release carbohydrates are designed to give you energy on the go and help you avoid the wall and train longer. If you prefer your fuel tough,Veloforte energy barsoffer up to 45g easily digestible carbohydrates, orVeloforte Energiekauenwith up to 42.3g per pack.
You can read about themHere you will find the best carbohydrates for cycling and running.
Opt for natural energy boosters
While natural energy boosters like caffeineit won't actually improve your VO2maxThey can help with endurance performance and simplify training so you can last longer.
Caffeine is nature's secret weapon. It acts directly on the central nervous system, improving reaction speed, alertness and focus while reducing perceived exertion. You'll feel more alert and your efforts will feel less tiring, allowing you to train harder for longer.
a favorable momentVeloforte Dual-Energy-Gelcan give you the boost you need with 75 mg of natural caffeine from guarana, the equivalent of a large espresso.
Be sure to hydrate
Even small amounts of dehydration can make it harder to exert yourself. The NHS recommends drinking at least 1.2 liters of water a day and you need more if you exercise.
Drinking hydration beverages before and during exercise will ensure you stay hydrated and replenish lost electrolytes to help fight fatigue and achieve optimal endurance performance.
Veloforte All-Natural ElektrolytpulverLike Attivo, they contain electrolytes — essential minerals lost through sweat — from pink Himalayan salt and coconut water, and can help with endurance efforts lasting more than 60 minutes.
You can read more about itHydration strategies for running and cycling here.
definitely recover
Recovery is crucial to give your body a chance to adapt to the stress you impart from exercise. During this process, your tissues are repaired and your muscles are replenished with more glycogen, your energy stores. Aerobic exercise creates micro-tears and rest allows them to heal.
Optimal nutritional intake is important to replenish stores and facilitate repair and reconditioning of muscle damage. Certain products that will help you with this are e.gEnergy and protein barseRecovery/protein shakes.
Veloforte products help you recover and rebuild naturally, with complete proteins, all-natural recipes, and essential nutrients like BCAAs, adaptogens, and electrolytes. buy oursRecovery collection here.
How often should I do resistance-building exercises?
To improve your aerobic endurance and cardiorespiratory fitness,Aim for between three and five sessions of aerobic exercise per week.
While the amount you do will depend on your current physical condition and genetics, it's important to build up gradually. Mix up your training so that the hard days are followed by lighter workouts to avoid overtaxing your system and give your body critical time to adjust. Limit the toughest sessions and HIIT workouts to one or two a week.
How long should each workout last?
The length of your workout also depends on your goals, current fitness level, type of workout, and other factors like genetics. But there are some useful benchmarks.
Most studiesshow that cardiovascular trainingIt requires at least 30 minutes three times a week to ensure increased aerobic capacity, and you should see results within eight to 12 weeks.
Consistency is the real key to seeing progress, so follow a training plan that makes sense of your workouts, or work with a trainer to create a plan just for you.
How do I know when I can go further or longer?
Anyone who has followed an exercise regimen will know that longer cardio workouts build up gradually over a few weeks, and are usually followed by an easier week every three weeks to allow your body to reset and adjust.
AccordinglyUniversity of Colorado Hospital,You should not increase your time or distance by more than 10-20% each week.
This gives the heart, lungs, muscles and joints time to gain strength and get used to the strain. This also prevents you from overdoing it. Think of it like building a wall. You have to add bricks row by row or else everything will collapse.
Power up your next session naturally
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