What is aerobic endurance? How to train effectively and healthily

Aerobic endurance is a central aspect of physical fitness and plays an important role in many sports, especially endurance sports such as running, cycling or swimming. But what exactly is aerobic endurance, how can you improve it and why is it so important for your health? In this article, you will learn everything you need to know about aerobic endurance and how you can effectively build it up through targeted training.

What is aerobic endurance?

Aerobic endurance refers to the body's ability to perform physical activity over a longer period of time by using oxygen to generate energy. This form of endurance is in contrast to anaerobic endurance, which provides energy without oxygen and is primarily used in short, intense periods of exertion.

In the aerobic range, energy is mainly obtained by burning carbohydrates and fats in the presence of oxygen. This process is very efficient and can be sustained over a long period of time, which is why it is of great importance for endurance sports.

Benefits of aerobic endurance

Well-developed aerobic endurance brings numerous benefits to your health and athletic performance:

1. Improved cardiovascular health : Aerobic exercise strengthens the heart, improves blood circulation, and ensures that more oxygen is carried to the muscles. This lowers the risk of cardiovascular disease and contributes to better overall health.

2. Increased fat burning : In the aerobic range, the body burns fat in addition to carbohydrates. Therefore, aerobic exercise helps to reduce excess body fat and control weight.

3. Greater endurance : Good aerobic endurance allows you to stay active for longer periods of time without tiring quickly. This is particularly helpful in everyday life if you want to better cope with physically demanding tasks.

4. Better recovery : Regular aerobic exercise improves blood circulation and metabolism, which speeds up recovery after intense workouts.

5. Positive effects on mental health : Aerobic exercise releases endorphins, which have a mood-enhancing effect and help reduce stress. It also improves cognitive performance.

How do you train aerobic endurance?

To improve aerobic endurance, you need to perform regular moderate physical activity over a long period of time. Typical training methods to improve aerobic endurance include:

1. Long runs

A classic endurance training is endurance running. Here you run over a longer distance at a moderate pace that you can easily maintain for the entire duration. This not only improves the endurance of your leg muscles, but also the efficiency of your cardiovascular system.

• Intensity : Aerobic runs should be around 60-70% of your maximum heart rate.

• Duration : Typically, such runs last from 30 minutes to several hours, depending on fitness level and goal.

2. Cycling

Cycling is a joint-friendly alternative to running and is ideal for training aerobic endurance. Especially on long, consistent routes, you can effectively increase your endurance while protecting your joints.

• Intensity : 60-70% of maximum heart rate.

• Duration : 45 minutes to several hours, depending on the training goal.

3. Swimming

Swimming is also an excellent workout for aerobic endurance. It challenges the entire body and is ideal for people who cannot run or cycle due to joint problems. Swimming not only trains endurance, but also muscles and improves mobility.

• Intensity : Swim at a steady pace at which you can still carry on a conversation.

• Duration : 30 to 60 minutes.

4. Walking or hiking

For people who are just starting out with endurance training or who want to do something that is easier on the joints, walking or hiking is a great alternative. The consistent movement strengthens the cardiovascular system and builds up aerobic endurance slowly but effectively.

• Intensity : Walk at a brisk pace that challenges you but does not overexert you.

• Duration : 30 minutes to several hours.

5. Interval training in the aerobic range

Interval training can also improve aerobic endurance if you keep the exertion phases in the moderate range. Alternate between moderate exertion and short recovery phases. This promotes adaptation of the cardiovascular system and increases endurance.

How often should you train aerobic endurance?

To effectively improve your aerobic endurance, you should plan at least three to four training sessions per week . It is important to find a good balance between exertion and recovery. Beginners in particular should be careful not to try to do too much too quickly. Start with shorter, moderate sessions and gradually increase the duration and intensity.

How do you know that you are training in the aerobic range?

There are a few simple ways to ensure you are training in the aerobic range:

1. Pulse measurement : The aerobic zone is typically 60-70% of the maximum heart rate . You can roughly estimate your maximum heart rate by calculating 220 minus your age (e.g. for a 30-year-old: 220 - 30 = 190 beats per minute). 60-70% of this would be 114 to 133 beats per minute.

2. Conversation test : A simple test is the so-called conversation test . As long as you can still speak in complete sentences during training, you are training in the aerobic zone. If you notice that you are out of breath and can only give short answers, you are probably already in the anaerobic zone.

Differences between aerobic and anaerobic training

While aerobic endurance is aimed at longer periods of exertion at moderate intensity, anaerobic endurance focuses on the ability to master short, intense periods of exertion. In the anaerobic range, the body does not use oxygen to generate energy, but relies on readily available energy reserves, such as creatine phosphate or glycogen. However, this leads to fatigue and an increase in lactate in the blood more quickly, which is why anaerobic exertion can usually only be maintained for a short time.

Differences at a glance:

• Aerobic endurance : Longer, moderate exertion (e.g. running, cycling), energy is generated with the aid of oxygen.

• Anaerobic endurance : Short, intense exertion (e.g. sprints, strength training), energy is provided without oxygen, leads to exhaustion more quickly.

Conclusion

Aerobic endurance is the key to improved fitness, a healthy cardiovascular system and increased athletic performance. Regular aerobic training improves fat burning, increases endurance and ensures better regeneration after intensive training sessions. Regardless of whether you are just starting to exercise or want to increase your performance - building aerobic endurance forms the basis for sustainable fitness and health.