Endurance training methods -
It is based on running outdoors, and varies the intensity of work according to the requirements of the individual. The intensity of the training is changes by varying the terrain. The athleet may run on the following terrains:. Through increasing the intensity during training, the individual will be switching from aerobic to anaerobic energy supplies.
In fartlek training there is no rest periods, but the individual has more control and is able to decrease intensity at any given time to take rest periods. The benefits of fartlek training are:. To do cardiovascular training effectively, you must be working in your training zone which means that you heart must be beating hard enough to get some benefit but not too hard to be dangerous.
This is shown as a percentage of your maximum heart rate MHR. To work out your training heart rate you firstly have to work out your MHR which is minus your age or use the calculator below to find our your MHR.
Then you need to find out your rest heart rate RHR. Fine somewhere nice and quiet to lie down for 20 minutes. After this time, find your pulse and count if for 6 seconds. Multiply this by 10 to find your pulse beats per minute BPM and this is your RHR.
Use the Maximum Heart Rate Calculator to work out your maximum heart rate. A heart rate monitor can be a useful tool when doing endurance sessions because it can show you how hard you are working. The table below shows the different types of endurance sessions with the appropriate heart rate zones.
shtml and permission given for its use. Fatigue is a relative process and as a consequence of it the exercise intensity is constantly changed during exercise as the brain either employs additional fibres to increase power output or to decrease fibre activation to adjust power output energy based on its calculations.
The quality of endurance performance is limited by a number of factors out of which the most important are those which are related primarily to oxygen transport, energy utilization cardiorespiratory system, blood volume, total mass of haemoglobin, oxidative enzymes, fat utilization etc.
and to neuromuscular function and economy of movement quality of CNS and peripheral nerves, strength, speed, endurance, coordination, technique, performance and quality of this factors can be called a physiological profile of an athlete.
For training needs, endurance can be divided into four groups according to dominant metabolism which supplies energy to muscles:. As we proceed from walking to jogging and further to running and sprinting, we gradually employ slow and then fast muscle fibres.
The start of the exercise involves mostly aerobic energy system, than slowly anaerobic system is activated until it finally becomes dominant, the fibers create lactit acid LA the increase in which causes an unpleasant feeling in the muscles and we are forced to slow down or stop.
Aerobic threshold AT and anaerobic threshold ANT represent for us a transition zone which means increasing share of anaerobic energy metabolism. ANT is the point beyond which LA levels rise steeply.
An athlete can move for several hours at AT, but beyond ANT fatique appear quickly. It is the upper limit for utilizing lactate from the muscle and transition zone in which fibers of the II type fast fibers get involved more and more.
With proper training system, it is possible to increase the intensity or velocity at the level of both thresholds. The level of ANT is highly related to success in events lasting for 15 minutes or more, such as longer running, swimming, cross country-skiing, rowing or cycling and is important for all endurance sports.
Endurance performance is a process of long-time static or dynamic contractions of various muscles, which requires a perfect transfer of neural signals from the motor cortex CNS to the muscles, which have to be supplied with great amount of energy.
During endurance activities, both aerobic and anaerobic energy systems depending on the type of sport are made use of. The closer to two minutes the duration of loading is, the lower the aerobic metabolism share in overall performance is; and the longer the duration is, the more dominant the aerobic system becomes.
Table 16 Proportion of the share of anaerobic and aerobic metabolism during time at maximal movement intensity. This system is the dominant contributor in exercises of high intensity lasting from s to — s. Anaerobic energy system fast glycolysis is the term for non-oxidative decomposition of glycogen, which is not very effective.
This way restores a small amount of ATP 3 units for each molecule of glucose while producing a by-product, lactic acid LA. Accumulating LA reduces muscle force, makes muscle contraction more difficult and leads to fatigue. Optimizing efficiency of anaerobic metabolism is required for sports such as mid-distance events in track and field for and 1, meters, meter swimming, and meter canoeing, , meter speed skating, most events in gymnastics, alpine skiing etc.
Aerobic energy system oxidative system is the primary energy source for events ranging from two-three minutes to over several hours typical endurance sports and activities. Aerobic metabolism starts working slower and it takes second to start producing sufficient amount of energy for ATP resynthesis because at this time interval, cardiorespiratory system starts to develop slowly into higher efficiency the and muscles start to be better supplied with oxygen which makes efficient ATP creation possible through oxidation of carbohydrates, fats and proteins.
Maximal output of these systems is reached after several minutes of maximal effort with regard to given intensit. The system of endurance training is a complex process which has to respect the basic natural relations and biological adaptation training stimuli, stress with the help of training load to reach a higher level of fitness.
The strategy for endurance development draws on from basic adaptation cycle, training or performance development or such stages which form the contents on training process during whole-year training macrocycle. Thanks to systematic aerobic load, the athlete is able to work at higher intensity of load, prolongs the duration of exercise and works more efficiently.
Body adaptations which are in progress with the help of endurance training can be either acute or long-term in nature. Acute reaction to aerobic load brings about adaptations which influence the process of energy transfer and reserves and working capability of a muscle.
The time of the first reaction with the help of periodic stimuli lasts from several days to weeks. This stage includes the optimization of ATP resynthesis connected with respective homeostatic responses, activation of oxygen transfer, use of energy reserves and better coordination of working muscles, and basic morpho-functional changes in muscles.
During load of lower intensity, an athlete is able to resist fatigue, train, practise or exercise for a longer time; his or her coordination gets better, recovery improves, energy stores increase and movement effectiveness grows.
Adaptation to training stimuli of the same load is manifested mainly by lower heart rate HR , blood pressure and respiratory rate. Structural and functional changes which appear during prolonged time intervals in ordinary training are related to long-term adaptation. The result of endurance or aerobic training is for instance increased concentrations of myoglobin and haemoglobin, activity of mitochondrial enzymes, increased respiratory volume and oxygen transfer bigger aerobic volume and performance or increased heart performance.
Main cellular and morpho-functional adaptations are for example visible in bigger size and number of mitochondria, capillar density and heart muscle adaptation. The quality of heart performance improves, which means that blood volume per minute pumped into circulation by the hear increases; this is related to better aerobic capacity and performance.
Respiratory system performance improves, which ensures more air in smaller number of inflations, mainly thanks to bigger volume of a single inflation. A long-term type of reaction is mainly adaptation to specific performance, which lasts from several months to several years.
The achievement of personal maximal performance in endurance sports is a long-term process. The most of top endurance athletes are aged over The development of endurance involves a long training process of big volume with gradually increasing quality.
Systematic and regular endurance training usually starts around the age of years and the individual top performance can be reached after 12—15 years of a very demanding training process.
Aerobic endurance is normally developed before years of age but it should be mainly with the help of non-specific means, exercises and non-intensive methods as a part of general fitness development and training of a young athlete.
Therefore, the main aims of endurance aerobic training are the improvement of personal limiting factors , which means mainly improving personal physiological profile and motor abilities. Simultaneously with these important goals of aerobic training, race technique and tactics experience must be improved and psychic qualities must be fixed.
These goals of training are achieved with the help of the right type of training, proper training system, and methods and means of training. Every biological improvement caused by training stimuli is carried out in cycles. The most benefits of a specific training process come together with load that matches the orginial condition with duration around six weeks.
After six weeks, it is necessary to increase volume, intensity and frequency of training load, because a training program which is exceeds six weeks becomes less effective after this period. Without increasing load and variability of training , this process cannot effectively continue and the development of training and performance is slow.
This six-week period is divided to four stages. During first stage up to about 10 days , the improvement of movement coordination is prevalent.
During the second stage, energy store inreases, the performance of energy system improves and changes in the muscle structure begins up to about 20 days. After rebuilding muscle structure, it is necessary to renew neural control of motor ability on a higher level.
This is the aim of the third stage, which is finished till about 30 days. During the last stage, many systems get coordinated on a higher level such as cardiorespiratory system, vegetative neural system, hormonal system, centre of thermoregulacy, or immunity system.
The fourth stage completes the whole cycle of optimal benefit of the respective training load and brings this six-week period to an end. Every coach should know zones for anaerobic or aerobic training. Organizing the system of loading into specific zones of training intensity is usual interest of coaches.
They use several zones of load intensity to stress the importance of training in the whole range of energy systems. The number and range of training zones have been recommended in coaching literature and a standardized scale consists of up to six different intensity zones.
To develop training and performance of endurance athletes, it is recommended to make use of four intensity zones, which cover entire training needs. It is important to use a single system of intensity zones following the specifics of a given sport.
Within this zone, load intensity is under anaerobic threshold ANT and it should help to improve athlete´s aerobic metabolism, which vital in most sports, especially those in which oxygen consumption represents a limiting factor of performance.
Among these sports, there are for example medium- and long-track running, swimming, sculling, cross-country skiing, cycling events etc. Many coaches and authors call it aerobic threshold training AT , which develops basic functional efficiency of the cardiorespiratory system and the economy of metabolic system and increases the capacity to resist stress during effort which lasts for a longer time.
The purpose of aerobic threshold training is to increase aerobic energy capacity through using a high volume of work without interruption at a constant or alternating pace. It is important for achieving desirable functional improvements that form basis for training of higher intensity.
Appropriate training methods of developing basic endurance within intensity zone 1 are both uninterrupted or long, slow distance methods and fartlek.
An optimum period to improve aerobic performance is the preseason period, however, evens during pre-competition and race seasons, we need regular load of lower stimuli to keep aerobic metabolism on a required level.
Aerobic compensatory training is also part of intensity zone 1. This intensity makes easier athlete´s recovery after competitions and high-intensity training which are typical of intensity zones 2 and 3. It is training of active recovery and we can use cycling, running or swimming of low intensity for min, which helps to speed up recovery.
This zone consists of training load which is equivalent to higher intensity of exercise but the rate of the diffusion of LA into blood is constant in relation to the rate of its removal. It is training with intensity in the area of anaerobic threshold.
The ability to remove LA from blood circulation and transfer it to muscles to further use it as a source of energy is an adaptive reaction which postpones the start of fatique and improves performance.
This load helps to shift ANT curve towards higher speed of cyclic movement. It is possible that the optimum taper depends on the intensity of the athletes' preceding training and their need to recover from exhaustive exercise to compete. How the optimum duration of a taper is influenced by preceding training intensity and percentage reduction in training volume warrants investigation.
Abstract In previously untrained individuals, endurance training improves peak oxygen uptake VO2peak , increases capillary density of working muscle, raises blood volume and decreases heart rate during exercise at the same absolute intensity. Publication types Research Support, Non-U.
Trainign checked by Kirsten Yovino, Mthods Brookbush Institute. Updated On: October 11, 1 Comment. Do methofs want to improve your Endurance training methods endurance? Who Endurance training methods, right? Below you will learn everything you need to know about muscular endurance, including the best exercises and workout plans for improving muscular endurance. Muscular endurance is the ability to repeatedly exert force and remain active over extended periods of time. Although muscular endurance is a physical ability, a big part of it comes down to mental fortitude.
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