If you get tired quickly, you can’t do exercises for a long time even with a weak load, then it’s time to move on to aerobic training. These are special exercise programs aimed at developing endurance. They activate the energy system of your body and help increase endurance, which is very important for both professional athletes and people who simply monitor their health and love sports. And this means that you will be able to work on your body for much longer without fatigue, take on a heavy load and recover quickly. Isn’t this the dream of every athlete?

What is the essence of aerobic training? As already mentioned, they are aimed at developing aerobic endurance, so they often include brisk walking and jogging. During these exercises, two energy systems that coexist peacefully in our body are actively included in the work: aerobic and anaerobic. These systems are responsible for the production of ATP (adenosine triphosphate, which plays an important role in the process of energy metabolism). A well-developed aerobic energy system quickly converts carbohydrates into energy, and during systematic long-term exercise, fats and proteins are also included in this process. What makes aerobic training almost ideal for losing weight and burning excess fat.
Therefore, if you are interested in how to properly develop your endurance, get less tired in training and in everyday life, then read our article.
ATP production during aerobic exercise
Known as adenosine triphosphoric acid, ATP is involved in the release of energy. But skip the complicated terminology and lengthy explanations! The work of ATP comes down to the fact that it provides all the cells of our body with energy, which is so necessary for metabolism and for our life in general. That is, almost any process occurring inside the body will not do without ATP, including muscle contractions.
Aerobic training and endurance exercises are aimed at increasing the amount of energy produced by the body. This is especially important during long-term low-intensity exercise, such as when jogging.
Aerobic Endurance Training
The best way to develop aerobic endurance is through cardiovascular exercise. These include jumping jump rope, jogging, walking, swimming, etc. Methods aimed at increasing endurance are divided into levels:
beginning;
average level;
advanced.
Beginning
This level is intended for people who are just getting started with aerobic training. You can easily incorporate some cardio into your daily routine. You just need to show a little enthusiasm in the usual things!
Take the stairs instead of the elevator.
Walk quickly to the nearest supermarket or gym. You can complicate the task a little – walk home from the supermarket with all the purchases in your hands. Suitable for brisk walking. See how much stronger the heart will beat.
Walk around the apartment at a brisk pace or you can even go for a run. If someone asks you to help bring something, do not refuse.

Average level
Average level предназначен для более опытных спортсменов, которые уже занимались кардиоупражнениями. You can start with a short aerobic workout and gradually increase its duration. For example, you started with 20 minutes 4 times a day. Now, over the next 2-4 weeks, increase the time to 30 minutes.
As soon as you feel that you are used to such loads and by the end of the aerobic workout, the pulse is the same as when you just started exercising (20 minutes, 4 times a week), increase the number of workouts by 1-2. That is, now you are engaged in 5-6 times a day.
The duration and amount of aerobic training should increase gradually, and not all at once over 2-4 weeks. At least 2 weeks of training at the same time or amount of training. The body needs time to adapt to the increased intensity!
Advanced
Advanced уровень предназначен для перехода на совершенно новую ступень! But back to anatomy for a second. The main factor that limits the energy systems of our body is the formation of lactic acid. The one that leads to early muscle fatigue during physical exertion. The development of anaerobic endurance increases the tolerance of the muscles to the release of lactic acid. Thus, you will be less tired, which means you will have time to do more!
Now is the perfect time for HIIT! High-intensity interval training significantly increases physical anaerobic stamina, assuming you give 100% every time.
In short, HITT is a cardio workout that alternates periods of high-intensity sprints (80% – 95% of maximum heart rate) and periods of low intensity – brisk walking or running (60% – 75% of maximum heart rate).
As a rule, the periods of high intensity are shorter so that you can work at the highest possible speed, and the phases of low intensity are longer. Here your heart rate returns to the original, which was before the intensive phase. And then sprint again. The following workout programs are presented in order of increasing difficulty.