Your ventilatory threshold is the point where you can no longer easily hold a conversation during exercise. You can still talk, it just takes more effort. Ventilatory threshold is often used to help you determine how intensely you are exercising. If you get more fit, you can increase your endurance. However, this can mean working out at a high intensity over a period of time, and you may not increase your ventilatory threshold even if you increase your endurance.
Effect of Endurance Training
Moderate-intensity exercise did not increase the ventilatory threshold of participants in a study published in March 1985 in the "American Heart Journal." Even more intense exercise does not appear to increase ventilatory threshold, notes a "Medicine and Science in Sports and Exercise" study published in October 1989, although higher-intensity workouts improved endurance.
Benefits of Endurance Training
Endurance training can help improve your energy levels, improve your mood, promote better sleep, help you lose weight or maintain a healthy weight, improve your sex life and lower your risk for a number of health conditions, including high cholesterol, stroke, type 2 diabetes, cancer, depression and arthritis. However, the benefits of endurance exercise usually only last while you continue to exercise regularly. Once you stop exercising regularly, you lose endurance and your body composition changes within approximately one year, notes a study published in the "European Journal of Applied Physiology" in March 2000.
You can choose from a variety of exercises to improve your endurance. Commonly chosen types of endurance training include running, biking, and using step or elliptical machines. If you are a beginner, you can start with walking and build up to running as your fitness level improves over time. You can exercise at the gym, at home or outdoors, depending on your preferences.
To get the most benefits from the time you spend exercising, exercise at a higher intensity or use interval training, which involves alternating exercising at a high intensity with exercising at a lower intensity. Although exercising for a longer time at a low intensity will burn calories and help you lose weight, it won't do as much to improve your endurance or influence your ventilatory threshold.