Endurance training PDF Print E-mail
Written by Mihajlo Kostic   
Sunday, 27 June 2010 14:10




Endurance is the ability to perform an activity for a long time without reducing its effectiveness. Endurance is a measure of time in which an athlete is able to keep the assigned intensity of work. Today there are a number of divisions of endurance on the basis of various criteria. In relation to the activity of energetic mechanisms endurance is divided into:

1.Aerobic - the energy is provided by oxidative processes in the presence of oxygen

2.Anaerobic - energy used is obtained by anoxidative processes without the presence of oxygen, where we can distinguish between two different ways of obtaining energy:

- Anaerobic energy production without producing lactate (lactic acid), so that energy comes from adenosine triphosphate (ATP) and creatine phosphate (CP). This form of generating energy is also referred to as alactate or fosfagen.

- Anaerobic energy production with lactate production, where energy is obtained from the process of anaerobic glycolysis, which is therefore called lactic or glycolytic.

Endurance training leads to changes in various systems of organs. The effects on systems of organs of anaerobic exercise and aerobic exercise are quite different.

Development oif anaerobic skills leads to the increase of creatine phosphate and glycogen energy depots and increase of the ability of muscles to perform work in a state of disturbed homeostasis. Such work causes changes in the cardiovascular system and peripheral changes in muscle. Anaerobic endurance implies a high intensity activity and thus is a very stressful and not applicable in recreation, but only in the sport.

Aerobic exercise has a positive effect on the cardiovascular system (increased heart muscle, increase cardiac output and stroke volume, increase of the vital capacity, reduce resting heart rate, increasing the total amount of blood, etc..), thus its application in recreation is very wide.

Programs for the development of endurace

We offer more programs, depending on the age, condition or their fitness and recreational or professional status:

Beginner Programs 


Cardio Programs 


Programs for weight reduction (removal of fat) 


Specialized programs for athletes (football, basketball, handball, tennis, ...)


Each program provides training in the target zone - heart rate in Figure 1

Figure 1



ATP - adenosine triphosphate, CP - Creatine Phosphate: phosphate anaerobic process,

G - anaerobic glycolytic process, UK - carbohydrates, M - fatty acids)


Each workout is tracked monitor heart rate (Heart Rate Monitor) Figure 2

heart rate

Monitor measures the frequency of heartbeats using a sensor for measuring the mechanical pulse when blood flow through the capillaries, and which is seen as a device to monitor the number of beats per minute. In this way, the results are very accurate and almost identical to the results of the electrocardiogram.Training with heart rate measurement is the most reliable for exercise within the target intensity zones, and provides accurate information on the progress during the training process.

Last Updated on Sunday, 30 September 2012 22:31