Endurance training

Under aerobic exercise is meant training programs and training forms, whose aim is to increase the endurance, the ability of the body to provide power for an extended period. The endurance training contributes significantly to the development and maintenance of good health. In particular may be mentioned positive effects on the cardiovascular system, which is reflected in a significant reduction in heart attack risk. Other positive aspects are to strengthen the immune system and often an improvement in the blood picture.

  • 4.1 Duration Method
  • 4.2 Competition Method
  • 4.3 interval method
  • 4.4 Repeat Method

Differences between recreational sport and competitive sport

While at grassroots level with the endurance training a health-promoting fitness and / or possibly a weight reduction is sought, is in competitive sports, the continuous increase in endurance capacity in the foreground. The athlete wants to improve his personal bests in order to achieve better rankings in the competition.

Consequently, at grassroots improving fat metabolism and increase aerobic capacity are ( raising the anaerobic threshold ) in the center. However, if the sport primarily serve the weight loss, here are modifications to make, which are provides optimal power development is at odds contrary to popular opinion.

In competitive sports, endurance training is complemented by intensive stress stimuli or expanded, sport -specific training is added. Here are mainly the further enhancement of the anaerobic threshold by training according to the repeat and interval method (see below) to call to improve the regenerative capacity (lactate tolerance, lactate degradation), strength training and speed training.

Long-term training in building performance-oriented training

Multiannual power structure in the course of an athletic career

In the area of ​​performance-oriented endurance training an ongoing performance improvement over several years is sought. In general it can be assumed that peak performance in endurance sport disciplines such as marathon or road race after an eight -to twelve- year-old training structure are possible.

Principles of training structure over time

The following principles should be observed when multi-year and year-round training structure ( see also general training principles ):

  • Interval: cyclic repetition submaximal loads, interrupted by so-called " rewarding breaks ";
  • Microcycle: One load phase 2-4 days followed by a recovery day on which there is no sport- specific training or training of a very small extent and intensity. There can also be passively regenerated, possibly aided by massage.
  • Mesocycle: A period of 3 to 4 weeks is divided into phases with different priorities. It is usual, for example, a sequence with a focus on endurance - Regeneration - intensity. Also important here is the adequate design of the regeneration.
  • Macrocycle: Here also follow more renewable -based phases to phases intensive, specific training or competition- intensive phases.

Common forms of aerobic exercise

Training methods

Various endurance performance can be trained differently. In adapting the training plan should be as individual as possible proceed.

The intensity of aerobic exercise, the individual maximum performance must be considered. A training effect is obtained from half the maximum efficiency, the best results can be between 55 and 65 % of the maximum power can be achieved. Aerobic, anaerobic and other thresholds need not be considered In extensive endurance training. Typically, the exercise intensity on the measurement of the target heart rate is monitored.

Duration method

The stress intensity remains constant with this method during the entire exposure period and may not exceed the anaerobic threshold, otherwise required for a workout effective stimulus exposure duration could not be achieved due to early fatigue. The effect depends on the length, in the second place on the intensity in the first place.

The duration method is particularly suited to the development of basic endurance, ie

  • In competitive athletes in the early stage of the season structure and periodic alternating with more intensive forms over the entire season and
  • For beginners and untrained when shooting sports.

It is used to economization of aerobic glycogen and fat metabolism, improve the circulatory and respiratory system, as well as to stabilize the nervous system.

  • Load: 30 minutes to several hours, low stress
  • Pauses: only prolonged period of several hours.

Competition method

This is to load forms, which are very close to the competition situation. It is either completed the race distance, a sub distance or over distance. You train racing similar situations, so that the function potentials are fully exploited and it is to be achieved through a long recovery period a higher super-compensation.

  • Load: race distance, sub distance (-10 and 25% ) or over distance ( 10 to 25%)
  • Intensity: maximum range of race pace
  • Effects: Development of competition- specific endurance
  • Expansion of specific performance at the highest level of functioning
  • Experience acquisition under competitive conditions and applications of tactical behaviors

Interval method

The interval method is characterized in that the load does not continuously but intermittently occurs. The stress intensity is basically in the aerobic- anaerobic transition range ( 3-6 mmol / l lactate). Breaks are chosen here so that complete recovery occurs, but recovers / athlete / in itself only about two-thirds (principle of rewarding break). Thereby, the depth of depletion, and the effect of the training stimulus is increased without damaging the organism and the muscles permanently.

The method is used in the so-called developing area for further development of endurance racing towards the specific characteristics (eg, hardness pace in cycling ), it contributes to the further enhancement of the individual anaerobic threshold ( iANS ), but is primarily used to improve the Erholfähigkeit and lactate tolerance.

To improve aerobic endurance extensive interval method is applied, in which the stress intensity in the lower region of the interval methods is to improve the Erholfähigkeit and lactate tolerance intensive methods are used in which the achieved levels of lactate briefly above 6 mmol / l, the speed endurance training even more than 10 mmol / l may increase.

  • Load: change of load and break duration depends on sport
  • Intensity: upper GA area to the upper transition region ( 6 mmol / l lactate)
  • Breaks: rewarding breaks (see above).

Repeat Method

The repetition method is used in competitive sports, when a full recovery between loading sections, but at the same time a repetition of the stress stimulus is needed for different reasons. This is especially the speed training ( max. speed, speed endurance ) of the case, but also during aerobic exercise in the immediate pre-contest (so-called " sub distance training " in competitive intensity).

  • Load: Sub-maximal to maximum intensity at different number of loads
  • Rest: one min to 20 min to effect complete recovery, respectively ( 1 minute at maximum speed only when loads of less than 8 sec - duration of the recovery of the creatine phosphate reserves 1 min).

Sports

In the following sports endurance training has been extensively analyzed and defined particularly important and of training theory:

  • Cycling
  • Triathlon
  • Long-distance running (3000 m to marathon), middle distance ( 800 m to 1500 m, mile), Steeplechase, and cross-country sprint (400 m) in athletics
  • Cross-country skiing
  • Rowing
  • Inline skating
  • Speed ​​Skating
  • Swimming
  • Orienteering
  • Canoe Racing
Complete blood count Cycle sport 3000 metres Racewalking 400 metres Integrated Authority File
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