Do you want to get fitter and have more energy? Then endurance training is just the thing for you.
Whether you're just starting out or looking for new ideas, you'll find helpful tips and instructions on how to get started with endurance training here.
We'll tell you the best way to get started, how often and for how long you should train and which exercises and activities you can try out.
What is endurance training and why is it important?
Endurance training includes all activities that increase your heart and breathing rate over a longer period of time. This includes jogging, swimming, cycling and even dancing, for example.
The aim is to strengthen your cardiovascular system and improve your overall fitness. But why is this so important?
Endurance training offers numerous benefits:
Improved heart health: it strengthens your heart, lowers blood pressure and reduces the risk of cardiovascular disease.
Weight management: It helps you burn calories and maintain a healthy weight or lose weight.
Better mental health: Exercise releases endorphins that lift your mood and reduce stress.
Increased lung capacity: Your lungs work more efficiently, which improves your oxygen intake.
General fitness: You become fitter and more resilient in everyday life.
What methods of endurance training are there?
There are various approaches to training your endurance. Here are the most important methods:
Endurance method: Here you train evenly and over a longer period of time at a medium intensity. Ideal for beginners.
Interval method: You alternate between high and low intensity. This is effective for making rapid progress.
Repetition method: You train in intervals with breaks in between to specifically increase your endurance.
Pace change method: You vary the pace during a training session to improve your body's ability to adapt.
Examples for each method
Continuous method: 45 minutes of jogging at a steady pace.
Interval method: 10x 1 minute sprinting followed by 1 minute walking.
Repetition method: 5x 400 meter fast run with 2 minutes rest in between.
Pace change method: 5 minutes of slow running followed by 5 minutes of fast running, for a total of 30 minutes.
What is the best way to start endurance training?
Want to start endurance training? Great decision! Here is a structured guide on how to get started.
Set yourself clear goals
Think about what you want to achieve with your training. A clear goal will help you stay motivated.
Improve general fitness
Lose weight
More energy and stamina in everyday life
Start slowly
Don't overstrain yourself right at the start. Your body needs time to get used to the new strain.
Here is a simple plan for the first few weeks:
Week 1: Go for a 20-minute walk 3 times a week.
Week 2: Jog for 1 minute 3 times a week, walk for 2 minutes (20 minutes in total).
Week3: Jog for 2 minutes 3 times a week, walk for 1 minute (20 minutes in total).
Plan regular training sessions
Regularity is the key. Set yourself fixed days and times to train. Two to three times a week is enough to start with.
Monday: jogging/walking
Wednesday: rest or light stretching
Friday: jogging/walking
Invest in good equipment
It doesn't have to be the most expensive equipment, but a few basics are important.
Good running shoes are essential to avoid injuries.
Comfortable, breathable clothing makes training more enjoyable.
Add variety to your training
Just running can get boring in the long run. Try different endurance sports - swimming, cycling, dancing or even hiking. Variety keeps motivation high and trains different muscle groups.
How long does it take until I see progress?
The answer to this depends on several factors. Here are some general guidelines:
First improvements: 2-4 weeks
In the first two to four weeks of your endurance training, you will probably notice initial improvements. These may be subtle, but they are a good sign that your body is adapting to the new activity.
These early improvements include
Improved breathing: You'll notice that you're no longer getting out of breath as quickly during exercise.
Reduced muscle fatigue: Your muscles won't feel fatigued as quickly.
Easier start: The first few minutes of training will feel less strenuous.
Noticeable progress: 4-8 weeks
After about a month to two months of regular training, you will see more noticeable progress. At this point, your body will have adapted further and you will feel that:
Your endurance has improved: You can exercise for longer without getting tired.
Your heart rate remains more stable: Your heart beats slower with the same effort.
You feel fitter overall: Your general fitness and energy levels have increased.
Long-term improvements: 3-6 months
The biggest and most lasting improvements often come after three to six months of consistent training. During this period, you can expect significant changes in your physical performance and health:
Improved cardiovascular health: your cardiovascular system works more efficiently.
Stronger muscles and joints: Your muscles will be stronger and your joints more stable.
Better calorie consumption: Your metabolism has adapted and you burn calories more effectively.
Factors that influence your progress
The exact period of time in which you notice progress can vary from person to person and depends on various factors:
Your starting fitness level: Beginners often see faster progress than those who already have a good base level of fitness.
Training frequency: Regular training (at least 3-4 times a week) leads to faster improvements.
Training intensity: A mix of moderate and intensive training can accelerate progress.
Nutrition and recovery: A balanced diet and sufficient sleep support training adaptations.
How often and for how long should I train?
The right training frequency and duration depend on your fitness level and your individual goals.
However, here are some general guidelines to help you get started.
Frequency of training
Beginners:
2-3 times per week: Start with two to three training sessions per week so that your body can get used to the new strain.
Advanced:
3-4 times per week: once you feel more comfortable and have made progress, you can increase the number of training sessions to three to four per week.
Advanced:
4-5 times per week: for advanced athletes or those preparing for a specific goal, four to five training sessions per week is ideal.
Duration of the training
Beginners:
20-30 minutes per session: Start with short, moderate sessions. For example: 20-30 minutes of easy jogging, walking or cycling.
Advanced:
30-45 minutes per session: increase the duration of your training sessions to 30-45 minutes as soon as you feel fitter.
Advanced:
45-60 minutes per session: advanced athletes can train for 45-60 minutes per session to further improve their endurance.
Sample training plan for one week with specific exercises
To help you get started, we have created a detailed sample training plan for one week. This plan contains specific exercises and gives you a clear structure for your training sessions.
Monday: Light running training (30 minutes)
Warm-up: 5 minutes of walking
Main part: 20 minutes of easy jogging
Cool down: 5 minutes walking
Stretching: 5 minutes of light stretching exercises
Tuesday: Interval training (30 minutes)
Warm-up: 5 minutes of walking or slow jogging
Main part: 10x 1 minute sprinting followed by 1 minute walking or slow jogging
Cool down: 5 minutes walking
Stretching: 5 minutes of light stretching exercises
Wednesday: rest or recovery day
Optional: 20 minutes of light stretching or yoga
Thursday: Long distance run (45 minutes)
Warm-up: 5 minutes of walking or slow jogging
Main part: 35 minutes of slow, steady running
Cool down: 5 minutes walking
Stretching: 5 minutes of light stretching exercises
Friday: Cross-training (30 minutes)
Warm-up: 5 minutes of light cycling or jumping rope
Main part: 20 minutes of cycling or swimming at moderate intensity
Cool down: 5 minutes of easy cycling or walking
Stretching: 5 minutes of light stretching exercises
Saturday: High-intensity interval training (20 minutes)
Warm-up: 5 minutes of walking or slow jogging
Main part: 8x 30 seconds of sprinting followed by 1 minute of walking
Cool down: 5 minutes walking
Stretching: 5 minutes of light stretching exercises
Sunday: rest or recovery day
Optional: 20 minutes of light stretching or yoga
Supplementary exercises and activities for your endurance training
Endurance training doesn't have to be boring or monotonous. There are many different exercises and activities you can incorporate into your training plan to improve your endurance and stay motivated.
Here are some suggestions:
Jump rope
Jumping rope is an excellent exercise for endurance. It improves cardiovascular fitness, coordination and leg strength. You can do it almost anywhere and all you need is a skipping rope.
How to start:
Beginners: 3x 1 minute jumping, 1 minute break in between
Advanced: 5x 2 minutes jumping, 30 seconds break in between
HIIT is a training method in which you alternate short, intensive exercise phases with recovery phases. It is very effective for increasing endurance and burning fat.
Example workout:
20 seconds sprinting
10 seconds walking
Repeat for 10 minutes
Hiking
Hiking, especially in hilly terrain, is a great way to improve your endurance and enjoy nature at the same time. It's easy on the joints and can be both relaxing and challenging.
How to start:
Beginners: 30 minutes hiking on flat terrain
Advanced: 1-2 hours of hiking on hilly or mountainous terrain
Swimming
Swimming is a full-body workout that builds endurance without putting strain on the joints. It improves cardiovascular fitness and muscle strength.
How to start:
Beginners: 20 minutes of continuous swimming, breaks as required
Advanced: 45 minutes of swimming, alternating between different styles
Cycling
Cycling is ideal for longer endurance sessions and can be done both outdoors and indoors on an ergometer. It mainly trains the leg muscles and the cardiovascular system.
How to start:
Beginners: 20-30 minutes of leisurely cycling
Advanced: 45-60 minutes of cycling at varying speeds and inclines
Rowing
Rowing is an intensive full-body workout that improves both endurance and muscle strength. It can be done on a rowing machine or on the water.
How to start:
Beginners: 20 minutes of steady rowing
Advanced: 30-45 minutes of rowing with intervals
Boxing training
Boxing training is not just for the pros. It's an intense workout that improves endurance, strength and coordination. You can train with a punching bag or a partner.
How to start:
Beginners: 3x 1 minute boxing, 1 minute break in between
Advanced: 5x 2 minutes of boxing with a 30-second break in between
How to achieve your goals with endurance training
Now you have all the information and tips you need to get your endurance training off to a flying start.
Whether you opt for jogging, swimming or cycling - try out different activities to find out what you enjoy the most.
And don't forget: exercise is not only good for your body, but also for your mind.
Comments