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Training Types in Endurance Training


Energy Generation

Aerobic EnduranceAnaerobic Endurance
DefinitionAerobic means "with oxygen", because here oxygen intake is higher or at least in balance with the body´s oxygen demand. Therefore the body receives enough oxygen to generate its energy from glucose and fat. Carbon dioxin and water are the only occurring waste products and are removed through the skin as sweat and while breathing out. During aerobic exercise the heart rate has to stay between 50 - 70(80)% of the maximum heart rate.Anaerobic means "without oxygen". Behind the anaerobic threshold of about 70-80% of the maximum heart rate, lactate, as metabolic waste product from burning sugar, begins to accumulate in the blood, because it can´t be removed as fast as it is produced. While training at this level the muscles use glucose as their only energy source.
Energy Generationaerobic, with oxygenanaerobic, without oxygen
Heart Rate50-80% max.80-100% max.
Energy Sourceglucose and fat glucose only
Waste Productscarbon dioxin, water lactic acid
Exercise Levellow to moderate level high level
Exercise Durationmid- to long-term short-term
Limiting Factors- maximum oxygen intake capacity - metabolic capacity- capacity of energy production, - lactic acid level - resistance against lactic acid
Pros & Cons+ glucose / body fat as main energy source + harmless waste products: water / carbon dioxine + almost no lactic acid production + short recovery time + body can easily adapt + strenghtened immune system- main energy source is glucose only - lactic acid production may limit performance - long recovery time - places extreme demands on the body - immune system weakened
A health or fitness related endurance training has to be mainly aerobic, because of the tremendous benefits during and after working out.

Muscles Involved

Basic EnduranceLocal Endurance
Definitionmore than 20% of the musclesless than 20% of the muscles
Examplesrunning, swimmingarm motion when boxing
The performance level of basic endurance training depends on the ability of the cardiovascular system to provide enough oxygen, while the performance of local endurance training doesn´t require significant amounts of oxygen and therefore is mainly limited by the capability of the muscles involved.

Type of Motion

Dynamic EnduranceStatic Endurance
Type of Motiondynamic motionstatic contraction
Examplesrunning, swimming, ...archery


45 sec - 2 min2 min - 10 min> 10 min