There are two main types of endurance: aerobic and anaerobic. Aerobic endurance involves moderate exercise over long periods using oxygen, like long-distance running. Anaerobic endurance involves high-intensity exercise that exceeds the body's oxygen supply, like sprinting. Intensity of exercise can be measured by heart rate and controlled based on maximum and minimum heart rates, which can be calculated using formulas related to age. Regular aerobic exercise provides significant health benefits like longer life, reduced risk of diseases, better mood and sleep, and improved work and study.

1. IES AGRA DE LEBORÍS-A LARACHA
STAMINA or ENDURANCE
● What does endurance mean?
We can define endurance as the physical feature
that enables a person to make hard and long
efforts.

2. IES AGRA DE LEBORÍS-A LARACHA
● How many types of endurance are there?
1. Aerobic endurance: It is put into practice when we do
moderate exercise, with a low intensity. Then the oxygen that our
body is able to get will be enough to meet the needs that this type
of exercise demands.
That is why we are going to be able to make a little effort during a
long time.
Some types of aerobic endurance are the following: a long-
distance racer, a cyclist or a long-distance swimmer.
2. Anaerobic endurance: It is put into practice when the exercise
done is highly intense. In it a large amount of oxygen is required,
so our body will not be able to get all the oxygen needed.
We get tired progressively, having to stop at some point. We have
to make hard but short efforts.
Some examples of anaerobic endurance are the following: a
400m racer, a cyclist, who makes a hard effort when racing
against time or a sprint done by a football player.

3. IES AGRA DE LEBORÍS-A LARACHA
INTENSITY
● How can we control the intensity of the
exercise?
We can find our heart beats in any artery of the body which is not
skin-deep. We can feel them if we put our fingertips on the artery.
Do not use your thumb, since we can mistake the artery beats…
and think that they are the beats of the thumb itself!
Your heart beats must be measured during a minute. However,
after a minute your heart rate can be lower, so it is better to
measure your heart beats using the following techniques:
● In 15 seconds and multiplying them by 4
● In 6 seconds and multiplying them by 10

4. IES AGRA DE LEBORÍS-A LARACHA
INTENSITY CONTROL

5. IES AGRA DE LEBORÍS-A LARACHA
MAXIMUM HEART RATE
● Have you ever thought about your maximum
heart rate?
There is a formula to calculate it:
you can do it by subtracting your age to the
quantity of 220, so we get the maximum beats of
your heart.
We are going to call it maximum heart rate.
● Calculate it!

6. IES AGRA DE LEBORÍS-A LARACHA
BASAL HEART RATE
● And… have you ever thought about your minimum
heart rate?
It is called basal heart rate.
We have got it during deep sleep at night, that is,
when the human body only meets their basic needs.
You can measure it approximately in your bed before
you get up.
● Calculate it!

7. IES AGRA DE LEBORÍS-A LARACHA
When calculating your Maximum Heart Rate, it is essential
that you learn to calculate the intensity of the exercise
regarding the type of endurance that you want to work with.
● Calculate them!
From aerobic to anaerobic endurance

8. IES AGRA DE LEBORÍS-A LARACHA
BENEFITS OF DOING AEROBIC ACTIVITIES
You live longer and have a better quality of life
They reduce the probability of having a heart attack, osteoporosis,
diabetes, high blood presure and cholesterol and being overweight
They can help you stop smoking, drinking alcohol or taking drugs
They help you to be optimistic about life
They help you sleep better
They help you improve your work or study
To achieve a better quality of life