Endurance training is one of the most important pillars for long-term physical and mental health. It refers to any physical activity in which large muscle groups are rhythmically stressed over a longer period of time, typically running, cycling, swimming, or rowing.
For men from young adulthood onwards, endurance training is far more than just a means of weight loss: it has a positive effect on the cardiovascular system , hormone balance , mental stability , sexual function , and even testosterone production . As a counterweight to sedentary office work, stress, and lack of sleep, regular exercise is a game-changer with scientifically proven effects.
What counts as endurance training?
Generally speaking, any movement performed at a consistent intensity for at least 15–20 minutes is considered endurance training. Typical forms include:
- Jogging or brisk walking
- Ride a bike
- To swim
- rowing
- Cross trainer, exercise bike or StairMaster
- Jump rope
- Dancing or aerobics
Interval training (e.g. HIIT) also combines intense endurance impulses with short recovery breaks and has gained considerable importance in recent years.
The most important health effects in men
1. Strengthen the cardiovascular system
Regular endurance training improves heart function, lowers blood pressure and reduces the risk of heart attack or stroke.
2. Activate metabolism and fat burning
Activating large muscle groups burns more energy. This not only reduces body fat but also improves blood sugar levels and insulin sensitivity, an important protective factor against type 2 diabetes.
3. Influence on testosterone and hormones
Regular endurance training (especially at moderate intensity) can support endogenous testosterone production , particularly when combined with sufficient recovery . At the same time, it reduces cortisol , the stress hormone, which in turn improves hormonal balance and libido.
4. Mental strength and stress resistance
Endurance training has a measurably positive effect on mental health: it promotes the release of endorphins, dopamine, and serotonin , has antidepressant effects, reduces stress , and promotes sleep . Men who run regularly often report mental clarity, inner stability, and greater emotional balance.
5. Erectile function and vascular health
An often underestimated effect: Endurance training improves vascular function , which directly impacts erectile function . Studies indicate that physically active men have a significantly lower risk of erectile dysfunction, regardless of age.
How much endurance training is optimal?
According to the WHO, adults should have at least:
-
150–300 minutes of moderate endurance training per week (e.g. brisk walking, cycling)
or
-
75–150 minutes of intensive training per week (e.g. jogging, HIIT)
Ideally, you should combine three to five training sessions per week , supplemented by strength training, flexibility exercises, and recovery. For men over 40, less is sometimes more – quality and consistency are key.
Typical mistakes and risks
Endurance training also carries risks, especially if it is overdone or poorly planned:
- Excessive intensity without recovery → can increase cortisol and lower testosterone
- Overly monotonous training → performance plateau or joint strain
- Training while overweight without preparation → increases the risk of joint problems
- Do not combine with strength training → muscle loss possible
Important: Anyone new to the sport or with pre-existing medical conditions should undergo a sports medicine examination beforehand.
Tips for getting started
- Start with 20-30 minutes, 2-3 times per week
- Choose a style you enjoy: consistency is more important than intensity.
- Run slowly but regularly – for example, on an empty stomach in the morning for better fat metabolism.
- Make sure you wear good running shoes and choose a joint-friendly surface.
- Combine your training with stretching exercises and mobility sessions.
Diagnostics and performance evaluation
Those who want to train in a targeted way can have their performance level determined using medical tests:
- VO2max : Maximum oxygen uptake, the most important parameter of endurance performance
- Lactate diagnostics : Provides information about individual exercise limits.
- Heart rate variability (HRV) : a reflection of recovery capacity
- Resting heart rate and recovery time : Easily measurable with a smartwatch or heart rate monitor.
Such values help to effectively control training and avoid overload, especially for ambitious men between 30 and 60 years old.
Conclusion
Endurance training is one of the most effective measures for holistic men's health, at any age. It protects the heart and blood vessels, promotes hormonal balance, strengthens mental health, and improves sexual performance.
Those who train regularly and intelligently benefit from a noticeably higher quality of life, better energy, and greater stress resistance . Endurance training is not a fad, but a long-term investment in strength, mental clarity, and healthy masculinity.
Tip: Interested in training and men's health?
Also read our articles about the best sports for men over 30 and the comparison of strength and endurance training .
Also: Listen to the podcast with sports scientist and coach Dr. Sascha Gail - he shares scientifically sound insights into the topic of sport and training in men's lives.
