person fitness training

Basic Endurance

A good basic endurance helps you to avoid getting injured in trekking activities

We are going to train what’s called the aerobic basic endurance

person joggingWe 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.

The heart rate is one of the “vital signs,” or the important indicators of health in the human body. It measures the number of times per minute that the heart contracts or beats.

  • The speed of the heartbeat varies as a result of physical activity, threats to safety, and emotional responses. The resting heart rate refers to the heart rate when a person is relaxed.
  • While a normal heart rate does not guarantee that a person is free of health problems, it is a useful benchmark for identifying a range of health issues.Source:, by Markus MacGill