Endurance training overview:- Intense exercise training has many positive effects on health, including improved metabolism, lack of cardiovascular risk, and a reduction in all-cause and cardiovascular mortality. Great endurance exercise causes mild epithelial injury and inflammation in the airways but does not reveal detrimental effects on health or bronchial response in recreational or non-elite athletes. In contrast, elite athletes from both summer and winter sports have increased susceptibility to the development of asthma, possibly related to environmental exposure to allergies or impaired air conditioning, to characterize such athletes as “sports asthma”. A different phenotype has been proposed. , Who practice aquatic and winter sports more often. Overall, endurance training is good for health but may worsen when performed at high intensity or volume.
Endurance (intense) training workout plan schedule
| DAYS | WORKOUTS |
| DAY-1 | |
| (a) MORNING | Cardio and Abs |
| (b) EVENING | Chest and Traps |
| DAY-2 | Arms and Calves |
| DAY-3 | |
| (a) MORNING | Cardio and Abs |
| (b) EVENING | Back |
| DAY-4 | Shoulders |
| DAY-5 | |
| (a) MORNING | Cardio and Abs |
| (b) EVENING | Legs |
| DAY-6 | Arms and Calves |
| DAY-7 | Off Day |
- Follow the given designed schedule as it is for the maximum benefit of this endurance training.
- In this schedule, I have given morning time cardio and abs training every alternate day. Which you have to do in the empty stomach.
- Do either abs and cardio in the morning or workout later.
- Do ABS and cardio 3 times a week.
- Quit cycling or rope jumping if your gym does not have a treadmill.
- Take rest 45 to 60 seconds after each superset/regular set/huge set.
- Train biceps, triceps and calves twice a week as these small muscles heal in 2-3 days.
Endurance (intense) training workout plan
DAY-1/DAY-3/DAY-5(ABS & CARDIO)
| EXERCISES | SETS x REPS |
| 1. ABS:- | |
| Crunches on Lat Pulldown Bar | 3 x 15 |
| Flutter Kicks | 3 x 15 |
| Side to Side Twist | 3 x 15 |
| Incline Crunches with Twist | 3 x 15 |
| 2. CARDIO:- | |
| Treadmill | 5 minutes |
| Treadmill (SPEED= 10-12kmph) | 25 minutes |
DAY-1 (CHEST & TRAPS)
| EXERCISES | SETS x REPS |
| 1. Barbell Press | SET-1= 20 reps SET-2= 15 reps SET-3= 10 reps |
| 2. SUPER SET | |
| (A) Dumbbell Press (B) Dumbbell Fly | SET-1= 10 reps SET-2= 10 reps SET-3= 10 reps |
| 3. Dumbbell Incline Press | SET-1= 20 reps SET-2= 18 reps SET-3= 15 reps SET-4= 12 reps SET-5= 10 reps SET-6= 8 reps |
| 4. SUPER SET | |
| (A) Cable Decline Fly (B) Dips (Bottom Range) | SET-1= 12 reps SET-2= 10 reps SET-3= 8 reps |
| 5. SUPER SET | |
| (A) Barbell Shrugs (B) Single Plate- Front Shrugs | SET-1= 20 reps SET-2= 15 reps SET-3= 10 reps |
DAY-2 (ARMS & CALVES)
| EXERCISES | SETS x REPS |
| 1. SUPER SET | |
| (A) Close Grip Barbell Curl (B) Dumbbell Hammer Cur | SET-1= 20 reps SET-2= 15 reps SET-3= 10 reps |
| 2. Single Hand Dumbbell Curl (inward) | SET-1= 20 reps SET-2= 15 reps SET-3= 10 reps |
| 3. SUPER SET | |
| (A) High Angle Curls (B) Triceps Press down (single hand) | SET-1= 20 reps SET-2= 15 reps SET-3= 10 reps |
| 4. Skull Crusher on Decline bench | SET-1= 20 reps SET-2= 18 reps SET-3= 15 reps SET-4= 12 reps SET-5= 10 reps SET-6= 8 reps |
| 5. Single Hand DB Curl (inward) | SET-1= 20 reps SET-2= 15 reps SET-3= 10 reps |
| 6. Bench Dips | SET-1= 25 reps SET-2= 35 reps SET-3= 25 reps |
| 7. SUPER SET | |
| (A) Biceps 21’s (B) Triceps 21’s | SET-1= 21 reps |
| 8. SUPER SET | |
| (A) Standing Calf Raises | SET-1= 12 reps SET-2= 10 reps SET-3= 8 reps |
| (B) Seated Calf Raises | SET-1= 20 reps SET-2= 15 reps SET-3= 10 reps |
DAY-3 (BACK)
| EXERCISES | SETS x REPS |
| 1. SUPER SET | |
| (A) Cable Rows (B) Rope lat Pulldown | SET-1= 20 reps SET-2= 15 reps SET-3= 10 reps |
| 2. Barbell Rows | SET-1= 20 reps SET-2= 18 reps SET-3= 15 reps SET-4= 12 reps SET-5= 10 reps SET-6= 8 reps |
| 3. SUPER SET | |
| (A) Lat Pulldown (Stability ball) (B) Hyperextension | SET-1= 20 reps SET-2= 15 reps SET-3= 10 reps |
| 4. DEATH SET | |
| Pull-ups | 50 reps |
You can take 1-5 sets to complete 50-reps of death set.
DAY-4 (SHOULDERS)
| EXERCISES | SETS x REPS |
| 1. Barbell Front Press | SET-1= 20 reps SET-2= 18 reps SET-3= 15 reps SET-4= 12 reps SET-5= 10 reps SET-6= 8 reps |
| 2. SUPER SET | |
| (A) Dumbbell Press (B) Dumbbell Side Raise | SET-1= 12 reps SET-2= 10 reps SET-3= 8 reps |
| 3. SUPER SET | |
| (A) Wide Grip Barbell Row (B) Barbell Front Row | SET-1= 12 reps SET-2= 10 reps SET-3= 8 reps |
| 4. SUPER SET | |
| (A) Lying Rear Delt Fly (B) Inverted Rows | SET-1= 15 reps SET-2= 12 reps SET-3= 10 reps |
DAY-5 (LEGS)
| EXERCISES | SETS x REPS |
| 1. SUPER SET | |
| (A) Hack Squat (B) Leg Press | SET-1= 20 reps SET-2= 15 reps SET-3= 12 reps |
| 2. Barbell Step-ups | SET-1= 20 reps SET-2= 18 reps SET-3= 15 reps SET-4= 12 reps SET-5= 10 reps SET-6= 8 reps |
| 3. SUPER SET | |
| (A) Deadlift (B) Leg Press (on Smith Machine) | SET-1= 12 reps SET-2= 10 reps SET-3= 8 reps |
| 4. Walking Lunges with Squat | SET-1= 10 SET-2= 10 SET-3= 10 |
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nice and very helpful article