046

Importance of Endurance Training

• Endurance training is essential for overall fitness and brain health.

• Main benefits include:

  • Improved Brain Health:

    • Increases production of Brain-Derived Neurotrophic Factor (BDNF).

    • Enhances growth of new neurons and brain cells.

    • Boosts cognitive abilities, learning by up to 20%, and creative processing.

  • Heart and Lung Health:

    • Directly improves heart and lung strength and capacity.

    • Vital in combating cardiorespiratory diseases, leading causes of death globally.

  • Better Blood Pressure Regulation:

    • Helps develop and maintain healthy blood pressure levels.

    • Contributes to better health biomarkers.

Implementing Endurance Training in Sessions

• At least one session per week should focus on endurance.

• Types of Sustained Effort Activities:

  • Minimum of 20 minutes of sustained exercise at a raised heart rate.

  • Options include:

    • Cycling (low impact)

    • Running or jogging

    • Swimming

    • Rowing

  • Dance or tennis can be included if performed continuously without breaks.

• Maintaining a Moderate Pace:

  • Moderate pace defined as slightly challenging to talk while performing the activity.

  • Two methods to measure moderate pace:

    1. Conversational Method: Hard to speak continuously without pausing.

    2. Heart Rate Monitoring:

       • Calculate target heart rate using the formula:

         • Minimum Target Heart Rate = (220 - age - resting heart rate) x 0.6 + resting heart rate.

       • E.g., For a 33-year-old with a resting heart rate of 56:

         • 220 - 33 - 56 = 131; 131 x 0.6 = 78.6; 78.6 + 56 = 135 bpm.

       • Maintain heart rate at approx. 135 bpm during exercise.

Alternative Endurance Training Methods

• Interval Training:

  • Alternating high and low-intensity efforts.

  • Example routines:

    • 1 minute running followed by 1 minute walking for 20 minutes.

    • Fast walking uphill for 1 minute followed by normal walking downhill for 1 minute.

    • High intensity exercises such as jumping jacks or burpees, followed by rest:

      • Example Routine:

        1. Jumping jacks for 1 minute, 20-second rest.

        2. Burpees for 1 minute, 20-second rest.

        3. Mountain climbers for 1 minute, 20-second rest.

        4. Side shuffles for 1 minute, 20-second rest.

Online Resources for Workouts

• Use YouTube for guided interval workouts to maintain variety in training.

• Ensure each session allows for either moderate constant pace or alternating high/low intensity to meet endurance goals.

Progression in Endurance Training

• Continually challenge your limits without strict logging like in strength training:

  • Adjust cycling resistance upwards as exercises become easier.

  • Aim to perform exercises faster within the allotted time.

• Engage in one endurance session weekly, be open to additional sessions if energy allows.

• Share experiences with peers to build community support.