Endurance training increases V02 max and improves the body’s oxygen uptake, while increasing the lactate threshold.

Endurance training is the method of deliberately exercising hard so as to build up maximum stamina, in order to sustain energy over a long period of time. Such training methods are usually taken up by athletes before any athletic competition to maximize energy levels during the event.

Endurance training is not restricted to athletes alone, this can be done by just about anybody who wants to improve muscle conditioning and loves outdoor sports. Endurance training creates a strong base for any sports or sports training programs.

Any sporting event requires an individual to perform immense physical activity and maintain high levels of energy. Endurance training helps the circulatory and respiratory systems to increase maximum energy uptake. This provides a continuous flow of energy to the muscles during any strenuous or non-stop physical activity, which helps in overcoming fatigue and exertion. Fatigue may be due to physical and psychological factors, but can be controlled with the help of aerobic endurance.

There are different types of endurance trainings like, aerobic endurance, anaerobic endurance, speed endurance and strength endurance.

Aerobic endurance helps the body to work with oxygen so that the demands of the body for oxygen and fuel are met. It consists of continuous and interval training, where continuous means training without interruptions and interval refers to workouts with a recovery period in between.

Usually a person’s fitness level is determined by the maximum amount of oxygen intake while exercising. This measurement is done in millimeters known as V02 max, or maximal oxygen uptake. Elite endurance athletes or elite athletes who are continuously under training have a higher capacity of oxygen intake and are much more fit than untrained individuals who consume less oxygen. The motive for any endurance training is to make an individual obtain maximum aerobic power.

During high intensity training a by-product of anaerobic metabolism known as lactate is produced. The lactate production increases with the intensity of the training and there comes a time when production is much more than absorption, this point is known as the lactate threshold. It is always necessary to keep a balance between lactate production and absorption, otherwise it acts as a hindrance to proper muscle contraction. Two athletes may have the same V02 or lactate threshold, but with the help of endurance training, an athlete can increase their exercise economy and burn less energy with any given workload.

Some athletes have a natural tendency to perform well and this is due to the higher content of type 1 muscle fibers or slow twitch muscle fibers in their body. These types of muscle fibers generate more fuel and help in continuous muscle contraction, which further helps to restrict fatigue and injuries. These fibers also have high mitochondrial density, since endurance training enables them to produce more energy.

Endurance training benefits various systems in our body like the cardiovascular system by enabling increased cardiac output, the respiratory system by improving blood flow through the lungs, and the musculoskeletal system by enabling increased muscle size and density.

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