Advanced endurance training: Advanced athletes have been working out their endurance for a longer period of time achieving a noticeable performance improvement. They could develop a safe body feeling what gives them the chance to integrate further components into their training.
Advanced endurance training frequency and intensity
The weekly workout amount can be extended to 3 to 4 sessions of 30 to 60 minutes each. It is reasonable to work out at intensities of medium to hard for longer periods of time. Maximum exertions as well as final spurts should still be avoided. Such methods don’t have positive health effects but extend the regeneration time. An intensity of easy should especially be aimed at for the warm-up, cool-down, and sessions of active recovery.
The more intense you work out, the more fat you will burn. A switch between different endurance sports (even within the same session) is quite reasonable. Various muscle groups can be trained in that way achieving a comprehensive body workout.
Advanced endurance training goals
When the experience grows it is possible to align the training more and more in accordance to the individual goals. Extended sessions can serve as preparation for competitions. For the majority of sports many advantages can be gained from a good physical endurance. The body will exhaust much slower. Precision, coordination, and concentration can be kept on a high level for a much longer durations. This, for instance, can contribute to the positive result of a soccer game especially towards the end.
Advanced endurance training performance tests
In addition to the rate of perceived exertion it is helpful to control and measure the heart rate. To do so it is necessary to determine your maximum heart rate, which has to be performed within a maximum heart rate test.
With an increasing performance level improvements will be achieved slower over time. Ergometer-based performance tests can be performed less frequently (every 3 to 4 months). Another way to check your progress is to periodically complete (running or cycling) an unchangeably defined track. The respective time improvement is a measure for your performance increase. It is important to not vary the track for your performance tests. Time differences could then be due to track changes and not to changes in performance. It certainly is recommendable to vary your track (especially in terms of length and profile) for your regular training.
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