Endurance training for beginners

Do you notice that you are out of breath after a short time and find it difficult to walk longer distances or climb stairs? With regular endurance training, you can improve your performance and do something good for your health. We explain how you can start a successful endurance training programme as a beginner.

Many different types of sport are suitable for endurance training. One of the main differences is the type of training with and without equipment. The type of sport you ultimately choose depends on both your time and your personal interests. Regular training should not only be efficient, but above all fun. That way, you are sure to stay motivated in the long term.

The most popular cardio sports include jogging, walking and cycling. With jogging and walking in particular, you are flexible in terms of time and can simply start right outside your front door. These sports are also ideal for building up basic endurance and are therefore an ideal introduction to endurance training. Swimming is also a good alternative. This sport is easy on the joints and offers you an even workout for your entire body.

You can also do endurance training within your own four walls with HIIT - High Intensity Interval Training. You will need a fitness mat for this. An alternative for at home would be jumping rope.

In addition to working out in the gym, you also have the option of buying equipment for home. This gives you time flexibility and saves you the travelling. Training in the home gym offers you many advantages.

The most popular cardio machines include ergometers, cross trainers, treadmills and rowing machines. The individually adjustable resistance levels allow you to optimise the machine to your fitness level and give you the opportunity to gradually increase and intensify your training.

Before you jump straight into your sportswear and put on your trainers, there are a few things to bear in mind.

If you're not sure which sport is right for your endurance training, try out different ones at the beginning. This will help you to recognise what suits you and is fun. You don't have to limit yourself to one type of sport**, but can *combine different ones*. This way you can add variety to your training. For example, supplement your training on the cross trainer with two short jogging sessions or a swimming session a week.

Also pay attention to the individual needs of your body** if you have pre-existing conditions. If you have had problems with your knees in the past, jogging is not suitable as this type of sport puts a lot of strain on your legs and especially your knees. In this case, swimming or training on a cross trainer is a suitable option, as these two alternatives are very easy on the joints.

It is important to pay attention to your heart rate during endurance training. At the beginning, your exercise heart rate - the heart rate during the workout - should be around 65% of your maximum heart rate. You can calculate your maximum heart rate by subtracting your age from 220. This gives a 30-year-old person a maximum heart rate of 190, whereas a beginner's heart rate should be around 123. The best way to measure your heart rate during training is with a fitness watch. Hand pulse sensors and pulse belts measure your pulse during your endurance training on fitness equipment.

One of the most important rules of endurance training is not to overexert yourself. Especially at the beginning, you are highly motivated and want to see results quickly. It is better to start with a moderate pace or short training sessions. If you can converse with your training partner without any problems, this is a good sign that you are not overexerting yourself and are training at the right pace.

Nobody expects you to run a marathon or train for an hour on the crosser right from the start. A workout of around 30 minutes at a constant intensity is enough to start with to build up your basic fitness level. Alternatively, you can combine training with moderate and intensive units, also known as interval training. In the case of jogging, for example, this would mean jogging intensively for 4×5 minutes and walking for 2 minutes between these intensive units. Your first goal is to achieve basic endurance.

A slow start to endurance training is important for your health and prevents injuries. The consequences of overexertion are, for example, severe muscle soreness or more serious injuries such as a torn ligament. You will notice an increase in your fitness soon enough and feel more balanced and fitter. An injury caused by overexertion and over-motivation will ultimately not lead to your goal of increased endurance, so start your endurance training slowly.

Speaking of injuries: If you are ill or otherwise injured, interrupt your training routine. Training with a cold is counterproductive. Take a break for a while until your body has fully recovered and start your workout fit.

A training plan is essential to train in a structured way and to keep an eye on your progress. As a beginner, it is advisable to spend a maximum of two hours a week improving your endurance. Spread this time over 3-4 training sessions of around 30 minutes. If you realise that this is too strenuous for you, reduce the intensity or frequency and adapt it to your individual needs.

How you organise your workout depends on your fitness level and what you enjoy. You are sure to find a suitable routine that works for you and is compatible with your everyday life. Make sure you plan at least one day's break between each training day - the recovery phase is very important and vital for your health.

In addition, endurance training is an excellent supplement to strength training, during which you work on your muscle building. Overall, endurance and strength training should go hand in hand. If your focus is on your endurance, do your endurance training first on the training day. This order is important so that your muscles are still recovered for the cardio training. The same applies vice versa. Strength training cannot be performed as intensively with pre-fatigued muscles.

Increased endurance has many benefits for your health. You not only strengthen your cardiovascular system, but also your immune system, your muscles and your lung volume. You will also improve your general well-being and your concentration. Endurance training therefore has an all-round positive effect on your entire body and your everyday life.

With a variety of sports, cardio training offers you varied opportunities to train your endurance. With the right training plan and a cautious approach, you'll see results quickly. Your general health will also benefit from increased endurance - so many of your bodily functions will benefit from endurance training.