Transcript
ENDURANCE 1. INTRODUCTION AND CONCEPT OF ENDURANCE. We have all used the word endurance to refer to efforts that we have to do for long periods of time and we have also used it when referring to short but intense efforts. We essentially use this word to refer to the ability that allows us to stand efforts that cause fatigue. Therefore, we can define endurance as "the physical and mental ability to withstand relatively prolonged fatigue or intense effort and / or the ability to recover quickly after efforts". The most important aspect of endurance is that it is the Basic Physical Ability that most clearly contributes to improving health and quality of life, mainly due to the beneficial effects it has on the cardiovascular and respiratory system. 2. TYPES OF ENDURANCE. When making a physical effort, a muscle needs energy. Depending ON THE DURATION of this effort it will use one of two energy systems, and depending on the energy system used we distinguish two kinds of endurance: 2.1. ANAEROBIC ENDURANCE: when oxygen is not enough to make the effort. Efforts are high or very high intensity. They last less than 3 minutes and exceed 170 beats per minute. THEY SHOULD NOT BE PRACTICED WITHOUT A GOOD PRIOR AEROBIC BASE. There are two subcategories:
2.1.1. ALACTIC ANAEROBIC ENDURANCE: very high intense efforts that last less than 20 seconds. The main source of energy is ATP and CP (compounds called Adenosine Triphosphate and Creatine Phosphate). Within the muscle, we have very small deposits that give us energy immediately, but the energy of these compounds only lasts a few seconds, until other mechanisms to obtain energy are activated. The heart rate reaches 180 beats per minute or more. Examples: sprinting less than 100m and short, high intensity efforts such as jumping, throwing, weightlifting...
2.1.2. LACTIC ANAEROBIC ENDURANCE: maximum efforts which last between 20 seconds and 2 or 3 minutes. As the energy source we mentioned before (ATP-CP) isn’t enough for this type of efforts, Glycogen is used, which produces lactic acid, and ends up causing fatigue and making us stop the exercise. The heart rate goes over 180 beats per minute and even up to 200 beats per minute or over. Examples: middle distance athletic races (200m, 400m and 800m), swimming races up to 400m, some efforts in team sports,...
2.2. AEROBIC ENDURANCE: when the oxygen flow is enough to make the effort. The source of energy is Glycogen and Fat. They are medium or medium-high intensity efforts. They last longer than 3 minutes and beats per minute are between 140-170 per minute. TYPES OF ENDURANCE - SUMMARY TABLE Type
Duration
Energy
Intensity
HR
Alactic Anaerobic
0 – 20 seconds
ATP-CP
High / Very high
180 b/m
Lactic Anaerobic
20 seconds 2/3 minutes
Glycogen
Maximum
+ 180 b/m (Maximum HR)
+ 3 minutes to…
Glycogen and Fat
Medium / Medium High
140-170 b/m
Aerobic
3. METHODS TO DEVELOP ENDURANCE. Let's look at the most common and suitable METHODS for the development of endurance. We can distinguish between CONTINUOUS and FRACTIONED SYSTEMS: 3.1. CONTINUOUS SYSTEMS: * Continuous running: running continuously, without stopping and maintaining an even pace, with heart rate between 130 and 160 beats per minute that last longer than 15 minutes. At first the ground must be flat and soft (avoid asphalt because of the risk of injury involved).
* Fartlek: it consists of running continuously without interruption but changing the pace, the intensity (50-80%) and distance. It can be done either on a flat route changing the pace and distance or on an irregular route so that the changes come naturally. The heart rate ranges between 140 and 180 beats per minute.
* Total Training: It is called total training because it takes place in nature, using all the resources it provides and mixing several methods. It doesn’t only include running, but also jumping (over puddles, rocks, fallen trees, ...),throwing (sticks, stones, ...), wrestling (with peers), climbing (trees, rocks, ...), etc. Everything depends on the surroundings. Use natural resources (if possible), to increase the intensity and range of efforts. The heart rate should not be lower than 120 beats per minute.
* Games: they can be developed through: Racing games: high volume and varying intensity effort. Tag and Rol Playing Games - RPG - (cops and robbers, catch). Orienteering races (track games, tracking...) AND Team competitions (relay). 3.2. FRACTIONED SYSTEMS: * Interval-training: it’s a system that is fractioned in intervals. It consists of performing several repetitions of 100m to 200m with active incomplete recovery (the heart beat goes down to 120-130 beats per minute, between 1 and 3 minutes). Distances to a sub maximal intensity (80%) finishing at 170-180 beats per minute. * Circuit Training: it’s an endurance development system that does not use racing. It consists of doing different exercises consecutively that affect every part of the body, making sure you don’t work the same muscle groups out in two consecutive exercises. Depending on the exercises you chose you can work on other basic physical capabilities, not only endurance. If you want to improve your Aerobic Endurance, do low intensity exercises and a high number of repetitions. If you want to work on your Anaerobic Resistance, you can chose less but more intense exercises and fewer repetitions.
