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Learninggoals case 71. What is endurance training?
Endurance training is the act of exercising to increase endurance. The term endurance
training generally refers to training the aerobic system as opposed to the anaerobic
system.
INTERVAL TRAINING
Consists of repeated bouts of high- to moderate-intensity exercise interspersed with periods
of rest or reduced-intensity exercise. Research has shown that athletes can perform a
considerably greater volume of exercise by breaking the total exercise period into shorter,
more intense bouts, with rest or active recovery intervals inserted between the intense
bouts. The vocabulary used to describe an interval training program is similar to that used in
resistance training and includes the terms sets, repetitions, training time, training distance
and frequency, exercise interval, and rest or active recovery interval
Set 1: 6 * 400 m (436 yd) at 75 s (90 s slow jog)
This actually means: run six repetitions of 400 m each, completing the exercise interval in
75 s and recovering for 90 s between exercise intervals with slow jogging
Primary variables of interval training:
- Rate (intensity) of the exercise interval
Duration according to the relative intensity, 100% is athlete’ s best time, if you want
to train:
ATP-PCr intensity near maximal (90 -98% of best time)
Anaerobic glycolytic system intensity high (80 – 95% of best time)
Aerobic system intensity moderate to high (70 – 85% of best time)
HRmax is a good index for experienced stress, if you want to train:
ATP-PCr system 90 – 100% from HRmax
Anarobic glycolytic system 85 – 100% HRmax
Aerobic system 70 – 90% HRmax
- Distance of the exercise interval
Is determined by the requirements of the event, sport, or activity.
- Number of repetitions and sets during each training session
Generally, the shorter and more intense the interval, the greater should be the number
of repetitions and sets. As the training interval is lengthened in both distance and
duration, the number of repetitions and sets is correspondingly reduced.
- Duration of the rest or active recovery interval
The duration of the rest or active recovery interval will depend on how rapidly the
athlete recovers from the exercise interval. The extent of recovery is best determined by
the reduction of the athlete’s heart rate to a predetermined level during the rest or
active recovery period.
- Type of activity during the active recovery interval
Generally, the more intense the exercise interval, the lighter or less intense the activity
performed in the recovery interval. As the athlete becomes better conditioned, he or she
, will be able to increase the intensity of the exercise interval or decrease the duration of
the rest interval, or both.
- Frequency of training per week
Depends on the purpose of the interval training.
CONTINUOUS TRAINING
Involves continuous activity without rest intervals. This can vary from long, slow distance
(LSD) training to high-intensity endurance training.
High-intensity continuous activity = representing 85% to 95% of the athlete’s HRmax.
The pace (snelheid) of a race mostly match or exceed the pace associated with the
athlete’s lactate threshold.
Low slow distance training (LSD) = the athlete typically trains at relatively low intensities,
between 60% and 80% of HRmax, which is approximately the equivalent of 50% to 75%
of VO2max. Distance, rather than speed, is the main objective. The serious runner needs
to train at or near race pace on a regular basis to develop leg speed and strength.
Fartlek training / speed play = the athlete varies the pace from high speed to jogging
speed at his or her discretion. This is a free form of training in which fun is the primary
goal, and distance and time are not even considered.
INTERVAL-CIRCUIT TRANINIG
Combines interval and circuit training into one workout. The athlete jogs, runs, or sprints
the distance between stations; stops at each station to perform a strength, flexibility, or
muscular endurance exercise in a manner similar to that in actual circuit training; and
continues on, jogging, running, or sprinting to the next station.
Cardiorespiratory endurance
Muscle endurance
Know the difference between these two, know definitions in your own words!
2. What is are the principles of endurance training?
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