Endurance: Progress in 5 lessons

Working on Endurance means Knowing the right tips for rapid progress

Discover our tips to learn how to resist stress better.

Be Regular

The regularity, this is obviously one of the keys to success. The ideal is to practice an endurance sport every two days to improve performance. It all depends on everyone’s goals and determination!

To progress, it is essential to establish a training program and stick to it over the long term. Ideally, keep a schedule and clearly indicate your progress. Give yourself progressive goals (duration, performance, blood sugar). Also, remember to vary the pleasures! It’s not just the treadmill; the bike where the rower: all the cardio-training activities indoors or in group lessons are effective in developing endurance skills.

Measuring your theoretical Heart rate

Great athletes pay particular attention to the heart rate measurement during and after training. To progress in endurance, you must calculate your maximum heart rate (FCM) during exercise. In theory, it is said that this is equal to 220 minus your age (226 for women, who have a slightly faster heart than men). For example, if you are 35, you take 220 – 35 = 185. The optimal training zone corresponds to 60-70% 70-80% of the FCM. It is therefore obtained by multiplying the FCM by 0.6-0.7 or 0.7-0.8 in the event of fundamental endurance training.

It is at this frequency that the body uses the cardiovascular system most effectively. There is also talk of an aerobic training zone: the body uses oxygen to burn energy. 

To optimize your efforts, you can have a heart rate monitor. A practical accessory based on heartbeat, and therefore on the intensity of the effort. Make sure you never train below or beyond your own ability.

Raise the Heart

Put yourself in the fractional! Including interval training in your endurance training means that you will add specific distances or times to your workout during which you will accelerate your speed and thus go beyond your cruising speed. You define high-paced exercise periods (between 30 seconds and 3 minutes) interspersed with recovery periods. The goal? Increase the total workload by limiting fatigue. So you work your speed, your explosiveness, and exercise your muscles differently.

By forcing the body to adapt to different exercise rhythms, you improve your cardiovascular endurance. You can start including this type of workout in your training plan if you are able to run 30 minutes at a constant speed.

In practice, on the basis of 45-minute sessions, start by training continuously. Then integrate a split session per week. Then go up to 2 split sessions per week + 1 continuously. Limit yourself to a maximum of 2 interval sessions per week.

ON CARDIO BIKING BIKE OR TREADMILL, DEFINE YOUR GOAL:

– I wish improve my recovery

Work at 85% HR max. Your working time should be more important than the recovery time. Ex: alternate 30 seconds of fast running for 15 seconds of recovery.

– I wish work my ability to maintain high intensity the longest time possible

Work at 90% max HR. In this work method called “intermittent endurance”, the recovery time is equal to the work time (with durations ranging from 20 to 45 seconds in general). Ex: alternate 30 seconds of very fast running and 30 seconds of recovery.

– I wish work my ability to work hard

Work at 95-100% HR max. Here the working time is less than the recovery time. Ex: practice long interval training which corresponds to 5×500 meters with longer recovery time (generally 1 minute).