Endurance training techniques -
The optimum reduction or 'taper' in intense training to recover from exhaustive exercise before a competition is poorly understood. 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.
In PubMed. gov alone, you may find over gov is a free search engine accessing primarily the MEDLINE database of references and abstracts on life sciences and biomedical topics. The above research and experience has led us to understand and design more optimal training strategies. A method revered in hundreds of books and articles.
Theoretically, with this endurance training strategy athletes achieve high-gain adaptations, due to high volume at low intensity. That is to say, they can train without the serious possibility of injury.
Indeed, in scientific literature, it is commonly accepted that the polarized training method is more effective than other methods; Neal et al , Stoggl et al , Manzi et al, , Seiller et al Long runs, epic and century rides, long swimming sessions, are well-known training methods in the sports community.
Especially for athletes who participate in endurance training and events like marathons , triathlons , mountain running, marathon swimming and much more.
These types of low to moderate intensity exercise make up the holy grail of training for any endurance athlete. This number changes to hrs when it comes to cycling sessions. Micro-adjustments like faster finish or laps at the marathon pace; but the main idea here is to maintain a low to moderate exercise intensity for a prolonged period of time.
This is, after all, the major goal of this strategy. Perhaps the most-discussed topic in the sports science community, during this, modern era.
And rightly so, as we can describe it as the best type of training in the world. This type of exercise requires very high execution intensity, combined with short bouts of exercise, allowing for a rest period before each succession.
Indeed, researchers have shown that HIIT is very effective for VO2max and Maximal Aerobic Velocity MAV. The frequency of training stimuli is an important part of the training process and it very much affects the improvement of training and performance.
The variability of the types of load and active recovery during the whole macrocycle is therefore very important. The frequency of training stimuli is a variable in the training process which affects the improvement of aerobic performance, mainly during the first stage of systematic training of children, untrained individuals and young athletes.
The basic frequency of training sessions at the beginning of a regular training process should be three times per wekk for children , less fit athletes or to maintain health.
Performance endurance athletes need training sessions per week and top athletes from 7 to 20 training sets. Optimum results of the training process can be achieved through systematic alternation of the training contents, the size of load volume, intensity , training means, methods, frequency of stimuli, organisational forms etc.
To make the development of performance gradual and systematic, it is necessary first to increase the frequency of stimuli, then we can slowly increase the volume of intensity and the last parameter which much be increased is load intensity.
Training intensity is of lower significance at the beginning of regular training but training of higher intensity usually leads to improved specific performance, faster reaching better performance, for a short time though, if required training volume has not been mastered.
System of endurance training includes a number of methods which are suitable for developing different kinds of endurance. Every method has its own characteristic effect for development of specific preconditions.
The training methods for aerobic or anaerobic endurance development can be divided to several groups:. Continuous method means load with constant level of intensity or speed. The load lasts usually for longer than 30 minutes up to several hours.
This method is used to develop basic general endurance, mixed aerobic-anaerobic metabolism, or to maintain the level of reached endurance adaptation. Medium or submaximal intensity is used to increase speed at ANT level.
High or submaximal intensity is used in testing, in check race or in testing the ability to maintain racing speed. The possibility to incrase VO 2max is lower than when using different methods e. interval training but within training process for novices or children, even this method is able to help to improve this parameter, mainly during the initial months of regular training.
During uninterrupted load of alternating intensity, the athlete alternates, regularly or irregularly, different intensity and length of sections. Load intensity can vary from low to very high. The number, length and intensity of sections is usually planned. This group includes interval methods and repetition methods.
The main difference between these methods is the condition of the athlete before starting the next unit. During interval training , another repetition starts with insufficient recovery of the athlete.
During repetition training , another unit starts only with relative recovery after a longer pause between units. Interval training contains several load units of high intensity from submaximal to maximal. As a rule, we distinguish between short, medium and long interval methods according to the time-period of load.
Short intervals last between 45 and 60 seconds, medium from 1 to 3 minutes and long minutes. Time for rest is relatively short. Resting period for short and medium interval lasts seconds and for long interval it is approximately half of the time for which lasts one unit, or until HR decreases down to beats per minute.
It is recommended to spend the resting period with active acitve rest walking, jogging etc. Interval training has a great influence on cardiorespiratory system and it is the best way to increase the value of maximal oxygen consumption aerobic perfromance and capacity. The main aim of interval training is preparation for specific competition load.
The interval method is not suitable for children and it can be applied to the youth training only with great care. Children are not ready for anaerobic load of longer duration and the youth are only developing this ability. The incorporation of intervals into youth training can lead to very steep rise in performance development in relatively short time, which is followed by stagnation or decrease in performance, or can lead to the ovetraining.
During natural interval , load lasts for 90 seconds and rest for seconds or until HR is as low as — b. Extensive interval method recommends the load of submaximal load for minutes followed by minute rest.
The impact of this type of interval training concerns mainly respiratory system and ANT level. This type of training involves repetitions of several legs. The intensity of a repeated leg is most often at the competition pace lavel but it can also be submaximal speed or also slightly faster for a given distance.
This training is not directly connected to development of VO 2max , it is related to improving or maintaining race pace which is different for milers and kilometer runners.
These legs are usually longer than 5 minutes. Resting period fasts from 5 to 15 or 20 minutes. This method has originated in Swedish training system and it means the play with speed. Changes of load intensity and length of legs are included in training according to personal feelings of every athlete , natural conditions, profile of terrain etc.
The content of fartlek is not usually given in advance. During training, the intensity or the length of legs changes irregularly. Minimum duration of fartlek training is 30 minutes. Another kind of fartlek has originated in Polish training school.
Coach determines what training means, intensity and legs are to be included in training units. Endurance training is a process which can be divided into several parts. Each part covers certain specifics of endurance development.
Performance of endurance athletes is based mainly on fitness factors and during training process, general fitness and general endurance are being developed first, followed by specific endurance. It is started with general ability to resist fatique during physical activity but without any significant influence on sports performance.
It is very useful for leisure sport activities, for non-elite athletes to maintain basic fitness or functional and energy systems.
General endurance and general fitness on a good level is the basis for athletes to achieve better recovery, increase volume and intensity of training process or higher frequency of traning stimuli etc.
This type of general fitness and general endurance can be improved with various cyclic movements such as walking, running, cycling, canoing, sculling or working out on specific fitness machines. It is an ability to resist fatique during specific sports movement for a longer time period; both with low intensity of load and during competitions with hight intensity of load.
Training specific endurance is closely connected to maximum personal performance in a specific sport and training system must contain large-scale proportion of specific training means, methods and intensities. Within the training process of endurance development, periods or stages are usually planned during which the foundations for further improvements are established.
The stages must focus on specific needs of each sport. With long-term endurance development years , we have to apply step by step improving physical and physiological preconditions in time intervals of different duration stages during annual training process.
The length of every stage depends on the specifics of each sport. General principles of endurance development in all sports are: successiveness, adequacy, suitable volume and intensity, and gradual impelementation of specific training procedures and methods. There are several models suitable for developing aerobic performance.
During simple competition model monocycle , the athletes develop endurance in three stages — general endurance, introductin to specific endurance and specific endurance. During a two peaks model bi-cycle with shorter periods, two stages with two periods are usually applied — development of basic endurance and development of specific endurance.
During this stage, the athlete creates or maintains basic level of endurance which is necessary for further development. Athletes improve general or basic specific endurance and they are able to postpone the the start of fatique during long-time load of low intensity.
This stage lasts from 6 weeks to 3 months, depending on the required level of adaptation and the kind of sport and it is in progress during transitory period and preseason of annual cycle.
During this stage, any development or adjustment of training load must be carried out by increasing volume with low intensity load. This training regime does not expose the athlete to high level of effort of muscle or physiological system and the athlete trains mainly below individual ANT. This load induces glycogen depletion in the muscle, increase lipid metabolism and force the body to maintain or enhance the acquired functional adaptations within the cardiorespiratory or muscle system.
The most suitable training methods in this stage are both uninterrupted methods and fartlek. This represents intensity zone 1 and partly also intensity zone 2. General and specific training means are usually balanced. The best training means is bipedal or quadrupedal movement such as cycling, running, walking, cross-country skiing, nordic walking, canoing, sculling or long-time working out on fitness machines.
Once you have established tschniques base of Endurance training techniques training experience, you will Techniquees ready trainijg more advanced movements to continue Acupuncture for depression relief and Home lice treatment your technuques in the gym. To continue progressing, you may consider two Fat loss for beginners approaches: techniqurs the training Endurace or choosing more advanced movements from low skill to high skill movements. There are many training variables that can be adjusted to progress your workout. A few variables you may consider are: reps, load, rep tempo, rest between sets, and range of motion. The most basic of these variables are reps and load. When you can complete 12 squats with good form, you can make the movement more challenging by increasing the number of reps or the increasing the weight lifted. Antioxidant-Rich Holistic Healing often use endurance and stamina graining, Acupuncture for depression relief rightly so. The two words have technisues similarities, but there techniqus Herbal weight loss solutions few differences, Endurrance to health experts. Herbal weight loss solutions is the capacity of a person to perform a workout at top performance, so it is focused more on high intensity. Endurance is how long a person can perform a specific workout in total without quitting, per Healthline. Here are ways to strengthen endurance and stamina. Interval training consists of multiple types of exercises and includes sets of high- and low-intensity workouts. This type of training demands quick bursts energy over short periods of time, and involves taking breaks in between sets.
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