Endurance Training

Posted on Jul 11, 2011 in Health & Fitness | 0 comments

By: Matt Yost, ACSM HFS, BS Exercise Science

Not everyone is an Ironman, marathoner, or competitive cyclist. In order to compete at such long distances one must have a highly trained level of endurance. Not everyone wants to be an Ironman, marathoner, or competitive cyclist, and that’s okay. However, most of us would like to improve our endurance either in sport activity, work, or simply to improve our endurance throughout the day. And in the process why not shoot for that 5k, 10k, or half marathon?

What is Endurance?

Endurance is a very generic term referring to the ability to sustain activity for prolonged periods of time. How well your body delivers oxygenated blood to the working muscles determines how good your endurance is. Endurance activities are often referred to as aerobic or cardiorespiratory activities. Both terms are correct. As stated before the aerobic aspect of endurance is the oxygen part. Your muscles utilize oxygen as fuel to sustain prolonged activity. The cardiorespiratory aspect of endurance is the heart pumping oxygenated blood through the circulatory system to the working muscles.

Benefits of Endurance

Having good cardiorespiratory fitness, or, to relate to this article, having more endurance is very beneficial to your overall health and well-being. According to the American College of Sports Medicine (ACSM) having low levels of endurance have been associated with a markedly increased risk of premature death from all causes and specifically from cardiovascular disease. Conversely, increases in endurance are associated with a reduction in death from all causes. Furthermore, high levels of endurance are associated with higher levels of habitual physical activity, which are, in turn, associated with the many health benefits. Below are just a few of the many proven health benefits of regular physical activity and/or exercise:

Increased maximal oxygen uptake
Lower ventilations
Lower resting heart rate and blood pressure
Increased exercise threshold for the accumulation of lactate in the blood
Increase HDL (“good”) cholesterol and decreased triglycerides
Reduced total body fat, reduced “belly” fat
Reduced insulin needs, improved glucose tolerance
Decreased mortality and morbidity
Decreased anxiety and depression
Enhanced feelings of well-being
Enhanced performance at work, recreational, and sport activities

Ways to Improve Endurance

Improvements in the ability of the heart to deliver oxygen to the working muscles and in the muscle’s ability to generate energy with oxygen result in increased endurance performance. Improvements in cardiorespiratory fitness is measured by assessing the change in VO2max (the amount of oxygenated blood pumped by the heart in one minute during maximal exhaustion), which is directly related to the frequency, duration, and intensity of exercise. A method of estimating VO2max will be given at the end of this article. As you train, the body will become more efficient at delivering the oxygenated blood to the working muscles. Below are some common examples of different ways to train for improved endurance. The duration and intensity will vary between the different types of programs due to the different energy systems being utilized. Inserting these programs into your cardio routine will help keep your routine fresh and improve your overall endurance.

Distance Training – This type of training simply means to go long and slow. Keep the intensity low enough to engage in conversation. These training sessions can last up to an hour or even longer.
Tempo Training – This type of training means to work at a consistent pace at a moderate to high intensity. These training sessions usually last between 20-40 minutes and elicit an intensity that would allow you to only talk in 2-4 word sentences.
Interval Training – consists of short, repeated, but intense physical efforts (3-5 minutes followed by short rest periods).
Fartlek Training – Fartlek is a Swedish term that means “speed play”. Fartlek workouts have no true structure to them. All you have to do is insert speed intervals into your normal workout whenever and however long you like. No plan is necessary here. Just pick up the pace for a little bit when it feels right. If you are running outside you can utilize land marks as goals for the speed work.
Circuit Training – This is a way to improve endurance and strength at the same time. At the gym or with home resistance exercises keep the repetitions high (20 or more) and the rest minimal between sets (less than a minute). This will allow you to keep a sustained heart rate while improving your strength. These training sessions can last anywhere from 15 minutes to an hour.

The mode of exercise to use in these programs is up to you. It’s recommended to perform exercises involving the use of large muscle groups over prolonged periods in activities that are rhythmic and aerobic in nature such as walking, hiking, running, stair climber, elliptical, swimming, cycling, rowing, dancing, skating, cross-country skiing, or endurance games.

How to Measure Endurance

The 12 minute run test is based on the very high correlation between the distance someone can run (or walk) in 12 minutes and their VO2 max, which is a measure of cardiorespiratory endurance. This test is a very basic and accurate way to test your VO2 max and track your endurance over time.

How to Perform the 12 Minute Run Test

The 12 minute run test requires you to run or walk as far as possible in a 12 minute period. The test is usually carried out on a running track by placing cones at various distances to enable measuring of the distance. A stopwatch is needed to ensure you only run or walk for 12 minutes.

It is recommended that you have your physician’s approval before performing this strenuous test. Before you begin the test warm up for 10-15 minutes. When you are ready, run or walk as far as you can in 12 minutes. Record your distance in meters and miles.

Calculate Your 12 Minute Run Test Results

The easiest way to get your test results (your VO2max score) and compare yourself with others of your age and gender is with an online 12 minute test result calculator.

12 Min Run Calculator

To calculate your estimated VO2max results (in ml/kg/min) use this formula:

VO2max = (35.97 x miles) – 11.29

Compare Your 12 Minute Run Test Results

After you complete the test, you can compare your results (distance completed in meters) to the average population and recommendations for your age and gender with the following table.

12 Minute Run Test Results

Age	Excellent	Above Average	Average	Below Average	Poor
Male 20-29	>2800m	2400-2800m	2200-2399m	1600-2199m	<1600m
Females 20-29	>2700m	2200-2700m	1800-2199m	1500-1799m	<1500m
Males 30-39	>2700m	2300-2700m	1900-2299m	1500-1999m	<1500m
Females 30-39	>2500m	2000-2500m	1700-1999m	1400-1699m	<1400m
Males 40-49	>2500m	2100-2500m	1700-2099m	1400-1699m	<1400m
Females 40-49	>2300m	1900-2300m	1500-1899m	1200-1499m	<1200m
Males 50	>2400m	2000-2400m	1600-1999m	1300-1599m	<1300m
Females 50	>2200m	1700-2200m	1400-1699m	1100-1399m	<1100m