Endurance training: basics

In short: Endurance training strengthens heart, circulation and metabolism. According to the World Health Organization, 150 minutes of moderate activity per week is the minimum recommendation for adults.

In more detail: Training improves oxygen uptake: the heart pumps more blood per beat and the muscles use oxygen better.

In detail

• Base endurance: Long, easy sessions at which you can still hold a conversation.
• Intensity: Combine moderate intensity (talking possible) with intense phases (hiit-intervalltraining).
• Sports: Running, cycling, swimming, hiking, rowing, brisk walking.
• Progression: Increase weekly volume by no more than about ten percent.
• Training zones: Heart rate can be used to steer load (herzfrequenz-und-trainingszonen).
• Health: Lowers the risk of cardiovascular disease, diabetes and low mood.