Intro

The concept of endurance training can cover any form of exercise that requires a prolonged amount of effort from a specific muscle group; covering anything from localised muscular endurance to full aerobic endurance. Within this article we will consider ‘endurance’ to be that of an aerobic nature where the body is working at a level that the demands for oxygen and fuel can be met by the body's intake and natural reserves. Aerobic endurance is generally developed through continuous and interval training designed to improve the efficiency of the cardiovascular system and increase your maximal oxygen uptake. This type of exercise relies primarily on readily available fuel in the form of carbohydrates which are essential before, during and after exercise to help you maintain the required intensity for the duration of your exercise.

Your Diet

Eating for endurance generally concerns those who participate in sports/activities where the emphasis is on moderate intensity exercise performed for prolonged periods of time. This may include sports such as cycling or running and activities such as cross training or aerobics. Eating for these kinds of activities is based on readily available stores of energy to ensure the athlete can perform at their optimal levels throughout the exercise session. As endurance sports use so much of the body’s stored fuel for energy it is also important to replenish these stores after exercise to ensure complete recovery.

Breakfast

• 1 whole grain bagel with honey


• 1 glass of fruit juice


• 1 portion of fruit


• 1 bowl of oats with skimmed or semi-skimmed milk

Mid-morning snack

• 1-2 portions of fruit

Lunch

• 1-2 sandwiches made with whole wheat bread and chicken, tuna or lean beef
• Pasta salad made with 100g whole wheat pasta
• 1 portion of fruit

Mid-afternoon snack

• 1-2 slices of whole grain bread with peanut butter

Evening meal

• Stir fried vegetables and chicken or beef
• 100g of whole wheat pasta or noodles
• 150g low fat rice pudding


• Portion of fruit

This meal plan is suggested for an average male and should be adapted to meet your individual requirements. When planning your diet you should always take into account your current state of health, activity levels and any special dietary requirements. Please ensure you consume plenty of water throughout the day. We do not advocate or promote any specific diet or nutritional plan apart from a varied and healthy diet.

Supplements

The following supplements have been recognised as being suitable for Endurance training. These supplements should be taken alongside and in conjunction with the meal plan in the “Your Diet” section of Endurance.

Breakfast

• Krill Oil
• Vitamin B Super Complex


• Alpha Men


• Glucosamine HCL

Mid-morning Snack

• A handful of a variety of Natural Nuts

Mid-afternoon Snack

• 1 Protein Flapjack


• 1 serving of Ultra Fine Oats

Pre workout

• 50g of Tri Carb with 700ml of water
• 3 x BCAA+ Tablets

During workout

• Sip on 50g of Vitargo Pure in 800ml of water

Post workout

• 1 serving of Recovery XS


• 3 x BCAA+ Tablets

Evening meal

• Super Omega 3


• Alpha Men

Training

Training for aerobic endurance should primarily involve a cardiovascular exercise in order to improve the efficiency of the cardiovascular system, however it is also prudent to add a certain amount of resistance training. Resistance training can help improve local muscular endurance as well as improving your ability to withstand the stresses associated with repetitive movements.

This training programme is based on a frequency of 3-4 sessions per week. Attempt to have at least one day of rest after two consecutive days of exercise. Please seek the advice of a fitness professional regarding the correct form and technique of all the following exercises and ensure a thorough warm-up is performed before you start the programme and a thorough cool down is performed after the programme.

The intensity to which you work during this programme should be based on your current level of fitness. Resistance exercises should be moderately difficult and should not elicit complete muscular fatigue upon completion of the specified sets and repetitions.

Day 1-4

Cardiovascular Exercise

Cardiovascular exercise should be performed for a minimum of 30 consecutive minutes. Ideally your cardiovascular exercise should consist of one form of exercise, specific to your needs. Examples include running, swimming, cycling, rowing or cross-training.  Work should be performed at around 50-65% maximum heart rate. If work rate increases above this level, you are likely to start using other energy pathways. Heart rate training is a very effective method of ensuring you train within the correct parameters and also helps you keep track of your progress as you become fitter.

We highly recommend seeking the advice of a medical expert before commencing any exercise routine. This training programme should be viewed as a guide only and should be adapted to meet your individual requirements and current level of fitness.

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