Principles of building endurance
The ability to prolong the duration of exercise is associated with the concept of endurance. The potential for maintaining high muscular strength over 1-2 min (e.g. in 400 m or 800 m run) should be perceived in the context of anaerobic endurance, while exertion lasting longer than 2 3 min, with its intensity enabling continuous muscle work over a period from several dozen minutes to several hours, demonstrated well-developed aerobic endurance (marathon, cross country skiing, road cycling).
Proper nutritional programme in endurance sports should focus on:
- increasing the share of carbohydrates in the diet
- provision of adequate quantities of dietary proteins necessary for the reconstruction of enzymatic aerobic “machinery”
- improving the metabolism of carbohydrates and fats
- improving the removal of exertion metabolism by-products
- prevention of muscle catabolism processes
- increasing the share of compounds determining the optimal functioning of neuromuscular system
GENERAL CHARACTERISTICS OF STRENGTH TRAINING AIMED AT DEVELOPING ENDURANCE
| WORKOUT TIME [IN MIN] |
60-120 |
| TOTAL NUMBER OF EXERCISES |
10-12 |
| NUMBER OF SERIES IN EACH EXERCISE |
3-4 |
| NUMBER OF REPEATS IN A SERIES |
12-16 |
| REST BETWEEN SERIES [IN MIN] |
0,5-1,5 |
| EASY TRAINING |
WITH DRIVING RANGE OF MOTION CONTROL |
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