Goals and effects of endurance training
Those who regularly train their endurance performance remain fit and young for longer. Because aerobic performance is linked to the ability to regenerate and adapt, it forms an important basis for optimising performance in everyday life and sport.
General basic endurance is important for classic endurance training, which is also used by the general population. In addition to improving performance, this form of endurance training also has positive effects on health.
Cardiovascular system
Lower resting heart rate, fewer cardiac arrhythmias, better oxygen supply
Psyche
Improvement of mood, well-being, antidepressant effect, stress reduction, anxiety reduction
Hormone system
Lower blood pressure, less stress hormone release
Metabolism
Better insulin sensitivity, prevention of type II diabetes, improved fat burning, cholesterol reduction
Immune system
Reduced susceptibility to infections, prevention of cancer and tumours, strengthening of the immune system
Movement system
Strengthening of bones, cartilage, tendons and ligaments, strengthening of the muscles
However, endurance training can also harbour risks for certain people. Although fatalities due to excessive exercise are extremely rare, people with an increased risk of cardiovascular failure should consult a doctor beforehand if they exercise at very high levels. It is also important to prepare specifically for the exercise in order to prevent damage caused by insufficient or inadequate strength.
Although the maximum capacity of oxygen processing (VO2Max) can be increased through training, it is largely genetically predetermined. By improving performance at the anaerobic threshold, endurance performance can be increased considerably more. Untrained people are able to use 50-60% of their VO2Max until they become over-acidified. A well-trained athlete can utilise up to 90% of their VO2Max without falling into hyperacidity (acidosis). This means that a well-trained athlete can supply their body with energy via the aerobic metabolism for longer, even at high intensity, than a poorly trained athlete.
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