[Episode 24] Understanding Ways You Can Train: Part Two – Endurance Training

by | Jul 17, 2020

This episode is part two of our mini series about different training methods. I want to take the time to explore ways that you can train and the outcomes different training styles will have on your body.

Today we are taking a look at endurance training in the forms of high intensity interval training aka HIIT and steady state endurance training.

High intensity interval training involves working at maximum intensity for a very short period or intervals then having an active rest.


Person using battle ropes. Image has a blurred filter over the top.


Person using battle ropes. Image has a blurred filter over the top.

This allows lactic acid to leave your system and the heart rate to drop. This is repeated for the duration of the training session. This style of training uses stored energy as its main energy source.

Steady state endurance training is the practice of training for an extended period while maintaining a consistent heart rate for the duration of the session.


A large group of people, dressed in warm clothes and facing away from camera jogging outdoors.

A large group of people, dressed in warm clothes and facing away from camera jogging outdoors.

Unlike with HIIT training, steady state cardio will not generate high amounts of lactic acid build up in your muscles. It uses oxygen as a fuel source for the body for the duration of your training.

High intensity training sessions often go for a shorter period of time between 45-60 minutes.

A steady state session can last anywhere from 45 – 90 minutes or more.

Steady state training is great for folks that are just getting into training.

It offers a gradual introduction to endurance training that won’t obliterate you and will allow you to move your body more often.

HIIT is great if you’re the kind of human that wants to really push themselves. It asks a lot of you and recovery from sessions is gonna be a bit slower than steady state training, especially if you’re new to training.

How you start will depend on a few things.

  • What do you want to do? (Group sessions/solo/1:1 training)
  • What do you have access to? (Are there affirming trainers and training spaces near you)
  • What do you have the means to access money wise? (An independent trainer hosting group sessions vs a gym or F45 type set up)
  • How far are you willing to travel to access training?

I’ve seen a heap of trainers across Instagram that are offering online classes for folks that want to get active with an affirming and body positive trainer. I shared about them back in Episode 17 which you can check out by following the link.

We run online training through our training app so you can get support to move the ways that you want, right from your phone with me. If you want to try us out free for seven or 14 days you can do that as well.

Non Gendered Fitness website screenshot.


Bowie Stover Thinking Pose

Bowie Stover

Pronouns: they/them

My passion to help others through developing an active and healthy lifestyle, along with my desire to contribute as much as I can back to our queer community, has led me to co-found Non Gendered Fitness. To be a small part of your day that makes a HUGE impact on your life would be one of the most gratifying and rewarding experiences that I could hope to have.

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Get in touch

Got any questions about this episode?
Share your thoughts with us in the comments section below! We’d love to hear from you!

Would you like to learn about how we may be able to support you?
Feel free to go to our contact page and send us a message.

Interested in online training?
Jump in and try out our 7 day free trial.



You can also find me (Bowie), Non Gendered Fitness (NGF) and Non Gendered Fitness (NGF) on instagram and Facebook at the links below.

Bowie: @the.no.t.enbie
NGF: @non_gendered_fitness



Non Gendered Fitness FB Page

Non Binary Fitness Coach Bowie Stover kneeling with two kettlebells

Bowie Stover
Kettlebell and Movement Coach

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