Basic Endurance
We are going to train what’s called the aerobic basic endurance, so as to reach a
sufficient physical endurance for long excursion treks. To guarantee an adequate supply of
oxygen, the cardiac rhythm and respiratory frequency must be increased. The performance
capacity with this type of training is maintained at a high level, even 4-8 hours after
having finished it. The activity in the aerobic zone (i.e. jogging, Nordic walking and
bicycle) then means burning fat for another 4-8 hours after the end of the exercise,
without being active. In addition, the oxygen exchange in the lungs gets more effective
and lasting (source: Focus Online Journal).
Cardiac Rhythm
The frequency of the pulse depends on the age. The younger the person, the higher the
pulse frequency can be. Fro health reasons, the maximum pulse should not be exceeded
during training. The maximum pulse can be figured out roughly by the formula 220 minus
the age.
The effort done during the basic endurance training should be within 60% to 80% of
the maximum pulse. The ideal thing would be to use a pulsemeter watch. As an alternative,
you can measure the pulse on the carotid artery for 10 seconds and then multiply
the value obtained by 6. The right physical load intensity can also be estimated
in a practical way by straining to the point of sweating, but without losing the breath.
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