Principles for Endurance Training Programs
Endurance training is all about making sure that your body can ‘go the distance’ in your chosen sport or fitness activity. It’s about cardio endurance so that your heart and lungs can keep up with the demands from your exercise, and muscular endurance, so that your legs can still hold you up by the end of your workout!
Let’s take a look at some of the principles that you need to follow for a top notch endurance training program.
1- High reps…but not too high
Weight training workouts that aim to improve muscular endurance should be focused on high rep ranges. This is generally somewhere from 15-25 reps. Choose a suitable weight where you can get to this rep range with good technique, but you feel like you can’t do anymore (this will tell you your intensity is high enough for the results you want).
Don’t make the mistake of thinking that more is better in terms of reps and endurance. Going into really high reps (e.g. 50) may be more likely to lead to overuse problems and injuries.
2- Kick it up a notch
In order to improve your endurance, you need to take your intensity above a ‘steady state’. This means planning in things like interval training and hills relevant to your chosen endurance activity, to improve your base level endurance. Your cardio and muscular endurance will both improve by pushing yourself to a much higher intensity for short periods of time, and then recovering and repeating throughout your workout.
3- Remember other important training variables
If you want to make progress with your endurance program, you need to make sure all your training variables have been well thought out. These include
- ● Getting the right frequency of workouts
- ● Working out for the optimal amount of time for results
- ● Having a good mix of different types of training to recover well and also get the best results
- ● Figuring out the ‘sweet spot’ for rest and recovery periods