Endurance training refers to athletic training that enhances cardiovascular or muscular endurance, event-specific endurance, and mental toughness for peak performance. Endurance exercise generally involves increasing the heart rate above 50% of maximum capacity and usually entails sustained moderate-to-high-intensity activities like running, cycling, swimming, or rowing. It can improve overall fitness, boost energy levels, and lower the risk of chronic illnesses like heart disease and diabetes.

Muscular endurance is the ability of a muscle or group of muscles to perform repetitive contractions against a force for an extended period of time. Greater muscular endurance means completing a higher number of repetitions. This ability helps to perform everyday tasks more efficiently and with a lower risk of injury, as well as improving athletic performance. To improve muscular endurance, exercises like body weight squats, walking lunges, push-ups, crunches, bicep curls, tricep extensions, and shoulder presses with lighter weights and higher repetitions are effective.

Aerobic endurance refers to the ability to exercise at moderate intensity for extended periods, such as in long-distance running, swimming, and triathlons. The cardiorespiratory system works efficiently during sustained activity to supply oxygen and nutrients to working muscles. Aerobic endurance improves energy levels and uses less energy, which helps to control blood pressure, regulate blood sugar, and lower cholesterol, reducing the risk of cardiovascular disease. To improve aerobic endurance, high-intensity interval training, running, swimming, cycling, rowing, dancing, brisk walking or using an elliptical machine are effective forms of training.

There are various types of equipment that can help improve endurance. Ab rollers enable you to complete a variety of intense core exercises, while products like foam rollers help your muscles recover through improving circulation and myofascial release. Dumbbells can be used for a variety of exercises, such as lunges, squats, and bicep curls, all of which help increase muscular endurance and overall stamina, while equipment like rowing machines and exercise bikes provide a low-impact, high-intensity workout that can help increase your cardiovascular fitness and build endurance over time.