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From Fellrnr.com, Running tips
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* Maximum oxygen consumption ([[VO2max|V̇O<sub>2</sub>max]]) typically increases by 15-25% is typical for sedentary people who exercise for six months. The lower the initial [[VO2max|V̇O<sub>2</sub>max]], the greater the relative increase is likely to be. Typically an individual will reach their greatest [[VO2max|V̇O<sub>2</sub>max]] possible after 12-18 months. Longer term performance improvements come through being able to sustain higher percentages of [[VO2max|V̇O<sub>2</sub>max]] rather than increases in [[VO2max|V̇O<sub>2</sub>max]] .
* Contrary to popular belief, endurance training does not raise the metabolic rate at rest.
=Time to Adapt=
How long does it take to adapt to endurance training?
* Vo2max, 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 continues to improve for at least 12 months<ref name="Scharhag-Rosenberger-2009"/>
* 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="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>
