Basic components of training. Endurance. Endurance must be developed first, for without it most other types of training can not be repeated enough to develop the other components of fitness. In our program, building an endurance base is the primary emphasis. Building a base will train the cardiovascular system to better handle the demands of exercise and will train the specific muscles involved to go the distance. The heart will become stronger and more efficient at delivering oxygenated blood to the muscles and the muscles more efficient at utilizing oxygen for energy and become more resistant to muscular fatigue. These training adaptations lead to enhanced aerobic fitness. The most common way of developing aerobic fitness is with regular continuous aerobic exercise. Exercise of this nature should be intense enough to raise the heart rate to the 1. The easy test is you should be able to comfortably talk while running. Muscular endurance is developed somewhat during continuous aerobic training, but is better trained in the weight room by doing many repetitions of low resistance exercise. Circuit training can sometimes be used to combine both muscular endurance and aerobic training. Strength Strength can be whole- body strength, as in general conditioning, and specific strength, which is most effective within the range of motion of a given event. Strength is critical to every running event for all athletes. The level of strength has a positive effect on both speed and endurance. Speed/Power Speed and power are critical to high level performance. Developing these components of fitness should not be a focus for the first few weeks. Base before speed Before attempting any speed work, you must have built a good base, consisting of the following: . More is not better There is considerable research which tells us that more is not necessarily better when it comes to exercise. In fact, training to exhaustion does far more to hurt performance than to enhance it. A typical adult can train at far lower levels of intensity than has been traditionally thought and still get fit. Monitoring your heart rate to keep yourself at the right level of exercise intensity has become the training secret of the decade. Important tips: All of us should be able to pass the talk test. The test is simple: if you have difficulty talking then you are running too fast. Rest: Walk breaks work! On long runs they are mandatory; they provide many benefits while keeping you highly motivated. During the week, walk breaks are optional. If you are feeling strong on your shorter runs you can run them continuously, but watch the speed. Walk breaks are always optional and a great way to stay highly motivated, minimize injury and improve your recovery. At each group practice run at the Running Room we have a group doing walk- run. Walking breaks The following question is often asked at the end of our Learn to Run Program: If I can now run continuously for 2. I need to take them during my long runs? Endurance Exercise (Aerobic) Updated. Also called aerobic exercise, endurance exercise includes activities that increase your breathing and heart rate such as. A Sensible Guide to Preparing for Selection in the Gurkhas Background Physical fitness has a number of components: aerobic endurance. A training programme can be developed to. Fitness Components: Home; Fitness Components 6 Weeks of.Endurance fitness is the ability to sustain the necessary activity level for a specific competitive sport. Training must address cardio and specific muscle groups involved in. What mode of exercise do you use for aerobic endurance training? Training Methods: Aerobic Fitness. Training to Improve your beep test. Improve Cycling Endurance Using Zone 3. It is important to note that a mix of training intensity is needed throughout any training period. While important aerobic adaptations are made in all training zones. TA biEdto Aerobic Endurance Training Programs. Walking breaks are always optional. They should be incorporated in all long runs. The walk break provides a great platform for the runner to expand the distance of the long run. The key to the running programs developed in this book and in our Running Room clinics is to keep the program gentle and progressive. First, the word gentle. The program is gentle enough to provide the runner with a comfortable, safe system, a program designed to prevent injury and show improvement while keeping runners highly motivated. Second, the word progressive. The program is progressive because it continues to challenge the runner to improve their individual level of wellness and fitness. The whole purpose of the long run is to build up your endurance training. Endurance training is “Long Slow Distance.” This endurance training adapts the runner’s fitness to exercising for an extended period of time. The endurance or long run portion of your training is also the fat- burning session. By inserting walk- run combinations we are able to greatly extend the distance we are able to cover on our long run. The added distance has the runner in a fat burning mode for a longer time and challenges the runner to adapt to the rigors of training for a longer period of time. The rest breaks every 1. The additional stress of an increase of about 1. The gradual buildup of distance requires a recovery period after the longer runs. The recovery period can really be enhanced and improved by doing walk- runs during the long run. This improved recovery allows the runner to feel refreshed and ready to run on the shorter midweek runs. By doing the long runs continuously, the runner needs extra rest prior to running again. The fast, brisk walk provides a gentle and specific stretch to the leg muscles. Sports medicine professionals all encourage and recommend that we stretch our muscles. The stretch provides for more supple muscles with improved range of motion. Strong, flexible muscles will perform better. Think of the walking breaks as “stretch breaks.” The stretch can be felt from the hip flexors through the hamstrings, quadriceps, and down into the calves and assorted muscles of the ankle and foot. The combination of stress and rest is the foundation of any good training program. The rest provides recovery and a rebuilding phase of improvement. The brisk walking breaks provide a phase of active rest. The active rest does two things: . Our studies indicate that the average runner will lose less than 1. The runner attempting to run continuously will also slow down near the end of the long run. The walk- runner, on the other hand, is able to maintain the pace throughout the long run distance without the dramatic slow down of pace. As we approach our anaerobic threshold, which is 8. This leaves us feeling heavy- legged with a queasy stomach. The walk- run combinations of active rest will help dissipate this lactic acid build up. Drop into any of the Running Room’s practice runs across North America on a Sunday morning and join in with one of the pace groups doing the walk- run, as well as the long run. There will be a continuous run group heading out, but I highly recommend you join in the larger walk- run group. The walk- run gang are much more social and have a great deal more fun on their long runs. In addition, they break the long run distance into a series of achievable goals while having a fun time. They run 1. 0 minutes and brisk walk for one minute. Try them and you will become a.
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