Regular endurance training leads to a more efficient fat metabolism and promotes the ability to sustain a certain speed over a long period of time.
The goal of this endurance training is to find a "comfortable" heart rate and technique and maintain it for hours. When cycling, it is recommended to stay in the saddle throughout the entire training session to make the pedaling movement more efficient and strengthen the leg muscles. Increasing aerobic capacity results in the ability to maintain a steady pace for a longer duration without getting tired too quickly. Endurance training challenges the body both physiologically and psychologically. The outcome should be the ability to maintain a constant position and a steady heart rate over a long period. This improves mental discipline as well as aerobic endurance performance. In this case, one can speak of both mental and physical endurance. Therefore, it is referred to as exercise for both body and mind. Optimal performance is achieved when a consistent energy expenditure is maintained throughout the entire training duration. This highlights the importance of a heart rate monitor. The only way to ensure actual progress is by maintaining a constant heart rate.
Aerobic Base Training
To ensure you are training in the aerobic zone, you should not exceed 80% of your maximum heart rate (170 minus half your age). These are average values. If you are working based on subjective feelings, do not exceed level 16 on the Borg Scale. This corresponds to about 85% of maximum exertion and a high level of effort. Monitoring heart rate through a pulse meter corresponds to changes in respiratory rate (oxygen/CO2 exchange). Many athletes have little experience and cannot determine the point at which lactate begins to accumulate. A "burning" sensation in the legs occurs only after the metabolism has shifted to anaerobic. It is extremely difficult to return to the aerobic zone once the anaerobic threshold has been crossed. It takes some time for the heart rate to drop again, even if the pace is reduced. Well-trained individuals recover faster. Even if a training session briefly reaches anaerobic zones, the desired aerobic training goals may already be disrupted.
Benefits of Aerobic Training
Using heart rate monitors in all training sessions and focusing on the aerobic training zone brings the following benefits:
- Improvement of VO2 max. Maximal oxygen uptake capacity (VO2 max.) is crucial for endurance performance. Adaptations such as increased capillarization, higher red blood cell count, increased number of mitochondria, etc., are primarily induced by aerobic training.
- Stronger immune system, fewer injuries, more energy. Training in the aerobic zone provides optimal stress for the body and mind, allowing continuous improvement of fitness and health. If the training intensity is pleasant and energizing, motivation levels will be higher. Aerobic training builds energy reserves, providing more energy for the day. In contrast, high-intensity training often depletes energy. Therefore, it is important to establish an aerobic base first. Your body can only benefit from anaerobic training if the aerobic foundation is in place.
- Fat metabolism. The body learns to prefer fats as the main fuel source when training intensity remains in the aerobic zone. While untrained individuals initially burn carbohydrates as they lack the necessary metabolic conditions, trained individuals can rely on fats earlier and conserve carbohydrates.
