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[[File:Three Runners 5802443 s.jpg|right|thumb|200px300px|There are many benefits to endurance training.]]
There are various adaptations to endurance training, which are discussed in some detail below. Understanding these adaptations can be useful background when looking at the different types of training. (Except where noted, this list is based on "Physiology of sport and exercise"<ref>{{Cite book | last1 = Wilmore | first1 = Jack H. | last2 = Costill | first2 = David L. | last3 = Kenney | first3 = W. Larry. | title = Physiology of sport and exercis | date = 2008 | publisher = Human Kinetics | location = Champaign, IL | isbn = 0-7360-5583-5 | pages = }}</ref>.)
=Heart Adaptations=
=Time to Adapt=
How long does it take to adapt to endurance training?
* Vo2max[[VO2max|V̇O<sub>2</sub>max]], cardiac output, stroke volume changes start within 3 weeks, but continue linearly for at least 12 weeks in both old and young<ref name="Murias-2010"/>.* Vo2max [[VO2max|V̇O<sub>2</sub>max]] continues to improve for at least 12 months<ref name="Scharhag-Rosenberger-2009"/>** However, with insufficient training stress, the improvement in [[VO2max|V̇O<sub>2</sub>max]] will plateu after three weeks<ref name="Hickson-1981"/>.
* Resting HR drops after 3 months with no further improvement thereafter<ref name="Scharhag-Rosenberger-2009"/>
* HR at a given submaximal intensity drops within 3 months<ref name="Scharhag-Rosenberger-2009"/>
=References=
<references>
<ref name="Hickson-1981">{{Cite journal | last1 = Hickson | first1 = RC. | last2 = Hagberg | first2 = JM. | last3 = Ehsani | first3 = AA. | last4 = Holloszy | first4 = JO. | title = Time course of the adaptive responses of aerobic power and heart rate to training. | journal = Med Sci Sports Exerc | volume = 13 | issue = 1 | pages = 17-20 | month = | year = 1981 | doi = | PMID = 7219130 }}</ref>
<ref name="Murias-2010">{{Cite journal | last1 = Murias | first1 = JM. | last2 = Kowalchuk | first2 = JM. | last3 = Paterson | first3 = DH. | title = Time course and mechanisms of adaptations in cardiorespiratory fitness with endurance training in older and young men. | journal = J Appl Physiol | volume = 108 | issue = 3 | pages = 621-7 | month = Mar | year = 2010 | doi = 10.1152/japplphysiol.01152.2009 | PMID = 20056848 }}</ref>
<ref name="Scharhag-Rosenberger-2009">{{Cite journal | last1 = Scharhag-Rosenberger | first1 = F. | last2 = Meyer | first2 = T. | last3 = Walitzek | first3 = S. | last4 = Kindermann | first4 = W. | title = Time course of changes in endurance capacity: a 1-yr training study. | journal = Med Sci Sports Exerc | volume = 41 | issue = 5 | pages = 1130-7 | month = May | year = 2009 | doi = 10.1249/MSS.0b013e3181935a11 | PMID = 19346973 }}</ref>
</references>