Endurance training is one of the most important pillars of long-term physical and mental health. It refers to any physical activity in which large muscle groups are rhythmically stressed over a prolonged period, typically during running, cycling, swimming, or rowing.
For men from young adulthood, endurance training is much more than a means of weight loss: It has a positive effect on the cardiovascular system, the hormone balance, psychological stability, sexual function, and even testosterone production. As a counterbalance to sedentary office work, stress, and sleep deprivation, regular exercise is a "gamechanger" with scientifically proven effects.
What counts as endurance training?
In principle, any movement that takes place over a period of at least 15–20 minutes at a steady intensity counts as endurance training. Typical forms are:
- Jogging or brisk walking
- Cycling
- Swimming
- Rowing
- Cross trainer, exercise bike, or Stairmaster
- Jumping rope
- Dancing or aerobics
Interval training (e.g., HIIT) also combines intense endurance bursts with short recovery breaks and has gained significant 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
By activating large muscle groups, more energy is consumed. 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, especially when combined with sufficient recovery. At the same time, cortisol, the stress hormone, is broken down, which in turn improves hormonal balance and libido.
4. Mental strength and stress resistance
Endurance training has a measurably positive effect on the psyche: It promotes the release of endorphins, dopamine, and serotonin, acts as an antidepressant, stress-reducing, and sleep-promoting. 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 affects erectile ability. 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 do at least:
-
150–300 minutes of moderate endurance training per week (e.g., brisk walking, cycling)
or
-
75–150 minutes of intense training per week (e.g., jogging, HIIT)
Ideally, a combination of three to five training sessions per week, supplemented by strength training, flexibility, and recovery. For men over 40, the rule is: Less is sometimes more - it comes down to quality and consistency.
Typical mistakes and risks
There are also risks with endurance training, especially with overexertion or incorrect training planning:
- Too high intensity without recovery → can increase cortisol and lower testosterone
- Too monotonous training → performance plateau or joint strain
- Training while overweight without preparation → increases the risk of joint problems
- No combination with strength training → muscle loss possible
Important: Anyone who is new to it or has pre-existing conditions should have a sports medicine examination beforehand.
Tips for getting started
- Start with 20–30 minutes, 2–3 times a week
- Choose a form that you enjoy: consistency is more important than intensity
- Better to run slowly but regularly - e.g., in the morning on an empty stomach for better fat metabolism
- Pay attention to good running shoes and a joint-friendly surface
- Combine your training with stretching exercises and mobility sessions
Diagnostics and performance assessment
Anyone who wants to train specifically can determine their performance with the help of 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 ability
- Resting heart rate and recovery time: Easily measurable with a smartwatch or heart rate monitor
Such values help to steer training effectively and avoid overtraining, especially for ambitious men between 30 and 60 years of age.
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.
Anyone who trains regularly and wisely benefits 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, clarity, and healthy masculinity.
Tip: Interested in training and men's health?
Read also our articles about the best sports for men over 30 as well as the comparison of strength and endurance training.
Also: Tune in to the podcast with sports scientist and coach Dr. Sascha Gail - he shares scientifically sound insights on the topic of sports and training in men's lives.