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The main purpose of endurance training to help the cardiovascular and muscle systems maintain their functions over time. This involves performing low to medium intensity exercise over a long period of time.
Endurance training is very helpful for athletes training in long distance ports such as running or swimming. It is also important in everyday life to help with everyday activities such as house work and other chores.
The benefits of endurance training include higher exercise tolerance, that is, you are able to increase the amount and intensity of exercises that you perform. This will help you in all aspects of the conditioning program especially when you progress on to other types of exercise. Endurance training helps prepare the body for high intensity activity.
When following this type of program you want to work out between 3-5 times per week.
When you are performing low intensity aerobic activity, aim to work between 50-65% of your maximum heart rate (220- your age) as your stamina increases, you can work up to 80% of the maximum heart rate. Aim for 2?60 minutes of continuous exercise. If you are less fit, you can accumulate exercise in 10 minute bouts throughout the day. Examples of this type of exercise are rope skipping, stair climbing, group fitness classes, and cross country skiing.
To improve this, you need to increase your muscle strength. Perform slow, controlled weight bearing exercises using a light to moderate load. Start by doing a few repetitions of each exercise until you are able to do 10-15 with proper form and then increase to 3 sets. Another way in improve muscle function is to incorporated other activities into your like such as climbing, rowing and many sports like baseball and hockey.
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