Basic endurance forms the foundation for improved performance and increased health. Targeted training combined with a balanced lifestyle can help increase basic endurance. In this article, we not only introduce the importance of basic endurance, but also provide an effective training plan.
Why is basic endurance important?
Basic endurance is the body's ability to sustain moderate exertion over an extended period of time. This is crucial for overall fitness, recovery and injury prevention. Improved basic endurance allows the body to transport oxygen more efficiently, provide the muscles with better energy and optimize metabolism.
Effective training plan to improve basic endurance:
Week 1-2: Building the basics
Day 1: Basic endurance training (running or cycling)
- 30 minutes of moderate running or cycling
- 5 minutes easy warm-up and cool-down
Day 2: Total body strength training
- Full-body exercises such as squats, push-ups, dumbbell rows
- 3 sets x 12 reps per exercise
Day 3: Active recovery
- Relaxed walking or light stretching
Day 4: Interval training (running)
- 5 minutes easy warm-up
- Intervals: 30 seconds sprint, 1 minute leisurely jog (repeat 8-10 times)
- Cool loosely for 5 minutes
Day 5: Rest day or light yoga
Day 6: Basic endurance training (swimming)
- 20 minutes of moderate swimming
- 5 minutes easy warm-up and cool-down
Day 7: Rest day
Week 3-4: Intensification and variation
Day 1: Basic endurance training (running)
- 40 minutes of moderate running
- 5 minutes easy warm-up and cool-down
Day 2: Lower body strength training
- Exercises such as lunges, leg presses, calf raises
- 3 sets x 12-15 reps per exercise
Day 3: Active recovery or light cycling
Day 4: Interval training (cycling)
- 10 minutes leisurely warm-up
- Intervals: 1 minute fast cycling, 2 minutes leisure cycling (repeat 8-10 times)
- 10 minutes easy cooling
Day 5: Rest day or light yoga
Day 6: Basic endurance training (running)
- 45 minutes of moderate running
- 5 minutes easy warm-up and cool-down
Day 7: Rest day
Week 5-6: Optimization and Challenge
Day 1: Basic endurance training (swimming)
- 30 minutes of intense swimming
- 5 minutes easy warm-up and cool-down
Day 2: Upper body strength training
- Exercises such as push-ups, pull-ups, shoulder presses
- 3 sets x 12-15 reps per exercise
Day 3: Active recovery or light cycling
Day 4: Interval training (running)
- 15 minutes easy warm-up
- Intervals: 45 seconds sprint, 1 minute leisurely jog (repeat 10-12 times)
- 15 minutes easy cooling
Day 5: Rest day or light yoga
Day 6: Long-distance basic endurance training (running or cycling)
- 60 minutes of moderate running or cycling
- 10 minutes easy warm-up and cool-down
Day 7: Rest day1
Additional tips for success:
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Nutrition: Eat a balanced diet with enough carbohydrates, proteins and healthy fats to support your energy supply.
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Hydration: Drink enough water, especially before, during and after exercise.
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Regeneration: Sleep is crucial for regeneration. Plan enough sleep times.
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Progression: Gradually increase the intensity of your workout to ensure continued progress.
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Listen to your body: Adapt the training plan to your needs and pay attention to signs of overload or fatigue.
With this training plan and additional tips, you can significantly improve your basic endurance in just six weeks. Remember that consistency is the key to success and be patient during the process.