Regular aerobic endurance training provides a number of benefits to body. Exercise can result in a stronger heart, less fatigue during daily activities and weight loss. Endurance exercise performance is directly related to improvements in both the cardiovascular and respiratory systems, according to the National Strength and Conditioning Association. By performing regular aerobic exercise and stressing these systems, the body will learn to function more efficiently.
Cardiorespiratory System
The cardiovascular and respiratory systems combine to form the cardiorespiratory system. According to the National Strength and Conditioning Association, the cardiorespiratory system is responsible for providing blood and oxygen to working muscles during the increased stress of exercise. As a result of endurance training, your breathing rate increases to supply additional oxygen to the bloodstream. Further, your heart rate increases and blood vessels dilate to supply additional blood to muscles.
Maximal Oxygen Consumption
Endurance performance is largely predicted by maximal oxygen consumption, the body's ability to consume and process oxygen. Maximal oxygen consumption is influenced by both the cardiovascular and respiratory systems and is a good indication of the body's ability to handle the stress of exercise, according to Sports Fitness Advisor. Endurance training can markedly improve performance, resulting in higher intensities for longer durations and reduced cardiovascular, respiratory and muscular fatigue.
Training Effects
Endurance training can lead to improvements in maximal oxygen consumption and muscular endurance, according to the National Strength and Conditioning Association. Chronic endurance exercise can increase tidal volume of your lungs, allowing more oxygen to enter the bloodstream. Endurance athletes develop stronger and thicker hearts, allowing more blood to be pumped to working muscles. As a result, the heart doesn't need to beat as fast and athletes experience lower heart rates during exercise. This continual supply of blood and oxygen results in greater muscular endurance as well.
Program Design
Long-term effects on cardiorespiratory efficiency and muscular endurance may take up to six months, the National Strength and Conditioning Association says. The American College of Sports Medicine recommends exercising 30 minutes each day, five days per week for general cardiovascular health. Endurance athletes can break these 30 minute segments into intervals of one minute or longer, with periods of rest in between. Alternate between performing long, slow exercise sessions and high-intensity interval training for maximum endurance benefits.
Maintaining Training Effects
While chronic exercise can result in improvements in maximal oxygen consumption and muscular endurance, lack of training can negate these effects in just one or two weeks. However, physical education author Bernadine Wressell asserts that even if you must cut down on exercise, you can still maintain the positive effects. Wressell notes that reducing exercise frequency by one-third to two-thirds may be enough to maintain training effects for a short time.
References
- "Essentials of Strength Training and Conditioning;" Thomas R. Baechle and Roger W. Earle (eds.); 2008
- Sports Fitness Advisor: VO2 Max, Aerobic Power & Maximal Oxygen Uptake
- "National Strength and Conditioning Association Journal;" Maintenance of Training-Induced Cardiorespiratory Improvements; Bernadine Wressell; 1991
- "Resources for the Personal Trainer;" American College of Sports Medicine; 2009
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