Endurance running training is popular with professional athletes and casual sports enthusiasts. And all because sports achievements are impossible without the body's ability to withstand stress and fatigue. The growth of muscle mass, which all athletes strive for, is through overcoming the load. For muscles to adapt to the constant stress of increased physical activity, they need endurance training. Cardio workouts, in particular long-distance running, do this very well.
Why endurance running is popular
The main goals of people involved in sports (excluding those for whom athletics is a profession) is to reduce body weight by reducing body fat and increase muscle mass to create attractive and prominent shapes.
This can be achieved only if two conditions are met simultaneously:
- proper nutrition;
- high physical activity.
If you exclude one of them, then the desired result will not be achieved, or it will come after a very long period of time. Moreover, the human body is so arranged that the process of fat burning and simultaneous muscle growth cannot proceed in parallel. Either one or the other prevails, because a calorie deficit is necessary for losing weight, and for muscle growth, an increased stress load on them and good nutrition. Workouts, which include jogging, are at the same time a kind of separate. Firstly, prolonged cardio within 30-50 minutes triggers lipolysis in the body and burns enough calories, increasing endurance. Secondly, such a load does not allow the muscles to rest and allows, if not to increase their volume, then at least not to lose the existing one.
Find out also how far to jump in length from our next article.
Endurance running training program
This is a wonderful sport available to almost everyone. It is not at all necessary for him to go to training in an elite fitness club. You can and even need to do it outdoors and in the fresh air. Special equipment will allow you to train in any weather.
Look, we have a table of standards for physical education for schoolchildren, it will suddenly come in handy for a good assessment and growth of endurance.
Each increase in physical activity must be coordinated with the attending physician and listen to the body's reaction! In order not to harm yourself and not earn heart problems instead of increasing endurance, it is necessary to start a lesson at short distances, gradually increasing the duration of cardio training. In an amicable way, the first few runs are best replaced by walking at a fast pace. Let the body get used to such loads first.
Remember! The success of an entire enterprise depends on how you approach it. Therefore, it is so important to start running correctly! Then you will not only not give up this lesson the next day, but also increase your own endurance, improve your physical and moral condition.
As such, there is no correct speed for running, because everyone will have their own. Here you need to focus on the heart rate. The recommended heart rate range is 120 to 145 beats per minute. If the heart beats more often, then it is necessary to reduce the speed, if less often, then increase it.
As elsewhere, regular exercise is of great importance. If you are additionally engaged in strength training in the gym, then a run should be set at the very end of the workout as a prolonged cool down. It is even better to set aside a separate day for her, but not everyone can afford this luxury due to high employment. The fact is that running for a long time consumes glycogen stores in the body. If you spend it at the beginning of a workout, then there will simply be no strength for the rest. And where to get the GTO badge after the race, you will find out by clicking on the link.
With more adaptation of the body, new endurance exercises in running can be introduced. Interval cardio has become quite fashionable lately. It is a cycle with a constant alternation of classes at different rates. In terms of total duration, the workout takes less time than normal. And the load is the same, if not more. Its essence lies in the interval change of the pace of running and heart rate, which increases endurance and drowns excess fat. You can find many examples with calculations on the Internet, but we will give a general formula:
Warm-up (5 minutes) - intensive run (1 minute) - average pace of running (2 minutes) - intensive run - cool down (5 minutes)
The speed of intensive running also depends on the heart rate and should be within 60-80% of the maximum heart rate.
The maximum heart rate is calculated as "220 - age"
The average running pace should be within 40-60% of the maximum heart rate.
The number of cycles of intensive and medium running, as well as their duration, can be changed and selected individually. But the total workout time, including warm-up and cool down, is 20-30 minutes.
Note that all cardio loads train endurance: jogging, swimming, cycling, ice skating and skiing, ellipse training. Choose what is closer to you and have fun. By developing endurance organisms, you will be able to cope not only with physical but also mental stress.
