Endurance training is an exercise action to improve endurance. Endurance training generally refers to aerobic system training as opposed to anaerobic systems. The need for endurance in sport is often predicted as a requirement of cardiovascular and simple cardiovascular endurance, but the endurance problem is much more complex. Resilience can be divided into two categories including: general endurance and specific endurance. It can be shown that endurance in sports is closely related to the implementation of skills and techniques. A well conditioned athlete can be defined as an athlete who runs his technique consistently and effectively with little effort.
Video Endurance training
Endurance in sports
Endurance training is essential for various endurance sports. Noteworthy examples are long distance runs (800 meters upwards to marathon and ultra marathon) with the required training endurance level increasing with race distance. Two other popular examples are cycling (especially road cycling) and competitive swimming. These three endurance sports are combined in triathlons. Other sports that require vast amounts of endurance training include rowing and cross-country skiing. Athletes can also undergo endurance training when their sport is not necessarily a sport of endurance in the overall sense but may still demand some resilience. For example aerobic endurance is required (for various levels) in racquet sports, football, rugby, martial arts, basketball and cricket. Endurance exercises tend to be popular with non-athletes for the purpose of improving general fitness or burning more calories to increase the potential for weight loss.
Maps Endurance training
Physiological effects
Long-term endurance training induces many physiologic adaptations both central and peripherally mediated. Central cardiovascular adaptation includes decreased heart rate, increased heart stroke volume, increased blood plasma, without major changes in red blood cell count, which decreases blood viscosity and increases in cardiac output and total mitochondrial volume in muscle fibers used in training runners will have more mitochondria than swimmer's thigh muscles). Mitochondria increase both in number and size and there is a similar increase in myoglobin and oxidative enzymes. Peripheral adaptations include capillarization, which is an increase in the surface area of ​​both the supply of veins and arteries. It is also possible to increase heat dissipation during heavy exercise. The muscles increase their glycogen and fat storage capabilities in endurance athletes to increase the length of time at which they can do the work. Endurance training mainly works on slow fibers (type 1) and develops the fiber in its efficiency and resistance to fatigue. Catabolism also increases the capacity of athletes to use fat storage and glycogen as an energy source. This metabolic process is known as glycogenolysis, glycolysis and lipolysis. There is a higher efficiency in the transport and distribution of oxygen. In recent years it has been acknowledged that oxidative enzymes such as succinic dehydrogenase (SDH) that allow mitochondria to break down nutrients to form ATP increase 2.5 times in trained endurance athletes. Apart from SDH, myoglobin increases 75-80% well. trained endurance athletes.
The risk of endurance training is excessive
The potential negative health impacts of long-term and high-volume endurance training have begun to emerge in the scientific literature in recent years. Known risks are mainly related to training for and participation in extreme survival events, and affect the cardiovascular system through poor structural repair of the heart and associated arteries, with heart rhythm abnormalities likely to be the most common symptoms. Body endurance exercises can also reduce testosterone levels.
Training methods and plans
Common methods for training include periodization, interval, difficulty, long distance slow, and in recent years high intensity interval training. The periodization method is very common and accredited for Tudor Bompa and consists of time blocks, generally 4-12 weeks each. The blocks are called preparations, bases, builds, and races. The purpose of a structured training program with periodization is to bring athletes to the top of fitness at a major race or event. Preparation as a name suggests laying the groundwork for more tough work to follow. For runners who consider a competitive marathon the preparation phase may consist of more easily 1-4 miles 3-4 times per week and includes 2-3 days of core reinforcement. In the base phase, the athlete is now working to build cardiovascular endurance by performing several runs in the 1-2 heart zone zone every week and each week adding a little more mileage (using the 10% rule to increase safe mileage). The core reinforcement is continued at the base period. Once the base phase is over and the athlete has enough endurance, a build period is needed to give the athlete the ability to withstand a faster rate for the duration of the race. The build phase is where the duration of the run is traded for intensity or the 3-5 heart beat zone. An easy method to gain intensity is interval training and interval training begins in the build phase. Through interval training during the build phase the athlete can reach a higher lactate threshold and in some max VO2 athletes increase. Because interval training demands the body, professional trainers should be consulted. At least the athlete must warm up and stretch actively before the interval session and stretch static or yoga after a hard interval session. It is advisable to have a rest day or an easy workout day after an interval session. Finally the race phase of the periodization approach is where the exercise duration decreases but the intense exercise remains so to keep the high lactate threshold obtained in the build phase. In Ironman's training, the race phase is a long "pointed" place that lasts up to 4 weeks for highly trained Ironman racers. The final phase is a determined transition and is a period of time, in which the body is allowed to recover from a hard race effort and some maintenance maintenance training is performed so that a high level of fitness achieved in the previous period will not be lost.
Traditionally, strength training (exercise performance with extra resistance or weight) is not considered appropriate for endurance athletes because of potential interference in the adaptive response to the endurance element of an athlete's training plan. There is also a misconception about the addition of excess body mass through muscle hypertrophy (growth) associated with strength training, which can adversely affect endurance performance by increasing the amount of work needed to be completed by the athlete. However, more recent and comprehensive research has proven that short-term strength training (8 weeks) in addition to endurance training is useful for endurance performance, especially long-distance running.
Devices to rate fitness endurance
Heart rate monitors are one of relatively easy methods to assess fitness in endurance athletes. By comparing heart rates over time, fitness benefits can be observed when the heart rate decreases to run or ride at a certain speed. In cycling, the effect of wind on the speed of cyclists is difficult to reduce and so many cyclists now use the power meter built into their bikes. The power meter allows the athlete to actually measure the power output over a period of time and allows a direct comparison of the development of fitness. In the 2008 Olympics Michael Phelps aided by the measurement of repeated lactate thresholds. This allows his trainer to perfect his training program so he can recover between swimming events that are sometimes minutes apart. Much similar to blood glucose for diabetes, lower priced lactate measurement devices are now available but in general the lactate measurement approach is still the domain of professional trainers and elite athletes.
See also
- Endurance game
References
Source of the article : Wikipedia
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