How to Incorporate Endurance Training into Your Workouts

Endurance training is absolutely essential if you are planning in participating in any type of long-distance run, bike ride or swimming event. It's also important to incorporate endurance training into your workouts if you want to last longer on the basketball court or simply improve your overall health. You don't have to be a competitive athlete to do endurance training. Here are simple ways to incorporate endurance training into your workouts.

Things You'll Need

• Fitness shoes
• Athletic attire

Instructions

1. Set goals. If you have tangible goals you can reach for with your endurance training, you will be more motivated. Perhaps your goal is to run 15 miles or maybe it's to cycle 100 miles.

2. Build up slowly. Never jump into intense endurance workouts if you haven't slowly build up to them. If your goal is to run five miles, begin by simply running one mile. If your body is not ready for a long endurance workout, you put yourself at risk for injury.

3. Use interval training to build endurance. Intervals allow you to work at higher intensities for short periods of time. You can gradually increase the length of your intervals over time and then incorporate them into your endurance workouts. This means you will have a faster race time, thanks to the bursts of speed at higher intensities.

4. Dedicate one to two workouts a week to endurance training. You may decide to use the stationary bike for one day of endurance training. Set a goal for the length of time you will ride as well as the rotations per minute you will sustain the entire time.

5. Wear a heart rate monitor while you exercise to ensure you remain in the endurance training zone. This means your heart rate is elevated enough to be in the endurance zone yet it is not so high that you are passing your aerobic threshold. Heart rate monitors are immensely helpful in ensuring you get the most out of your endurance workouts.

6. Cross-train. Endurance training can be tough on the body. Repetition can lead to joint, tendon and ligament injuries so give your body a break by using different mediums for your endurance training. Alternate running, cycling and swimming for variation and incorporate other cardio machines such as ellipticals and stair climbers.

Tips & Warnings

• Consult your doctor prior to beginning any intense exercise program.

• Drink plenty of water. Hydration is essential for longer workouts.

• Get proper nutrition, particularly before endurance workouts. You need fuel to workout for long periods of time.

• Wear proper attire for the endurance workout you choose. Proper shoes are a must for any land-based activity.

• Never continue an endurance workout if you are in pain. An injury can only be exacerbated if you continue to exercise on it. Protect your body first.

Resources

• My Fit Health and Fitness
• Athletes
• Sports Fitness Advisor