CONCEPT OF

ENDURANCE TRAINING

Dr.Ashish Phulkar LNIPE ,Gwalior

What is Endurance ? Endurance means a general ability to do any

kind of physical activity that increases your heart rate above 50% of your maximum. On the higher level it can be divided into general endurance and specific endurance.

Maintenance of working capacity and degree of resistance of organism against fatigue and against the influence of unfavorable environment.

Specific endurance  It is the ability to stand against fatigue in sport specific

conditions. The better your sport specific endurance, the better

you perform at this specific sport. It can be characterized as a combination of various

types of endurance you need to maximize your ability to succeed in your discipline.

Basically this is what everybody does for their own sports –

for example, if you’re a 1500m runner, you use a combination of endurance training methods to perform better at your specific distance.

General endurance  characterizes the ability of your whole body to

tolerate endurance exercises and diminish fatigue. The better your general endurance the better you

can stand longer efforts at various sports disciplines.

For example, if you as a 1500m runner have high level general endurance, you can perform at a relativley high level also at 10K, but you can’t compete 10K runners who have been developing their distance specific endurance.

What are the energy production systems?

The objective of endurance training is to develop the energy production systems to meet the demands of the event.

Adenosine triphosphate (ATP) is a chemical compound that supplies energy for muscular contraction. Actively contracting muscles obtain ATP from glucose stored in the blood stream and the breakdown of glycogen stored in the muscles. Exercising for long periods of time will require the complete oxidation of carbohydrates or free fatty acids in the mitochondria.

What types of endurance are there?

The types of endurance are aerobic endurance, anaerobic endurance, speed endurance and strength endurance. A sound basis of aerobic endurance is fundamental for all events.

Work conducted by Gastin (2001)[1]

 provides estimates of anaerobic and aerobic energy contribution during selected periods of maximal exercise (95% effort).

Forms of Endurance Basic Endurance – Medium Intensity Speed Endurance – Sub- maximum

intensity Sprint Endurance – Maximum intensity Strength Endurance – medium intensity

for long period Short Term Endurance Middle Time Endurance Long Time endurance

Anaerobic and aerobic energy contribution

Duration % Aerobic % Anaerobic0-10 seconds 6 940-15 seconds 12 880-20 seconds 18 820-30 seconds 27 730-45 seconds 37 630-60 seconds 45 550-75 seconds 51 480-90 seconds 56 44

0-120 seconds 63 370-180 seconds 73 270-240 seconds 79 21

Aerobic Endurance During aerobic (with oxygen) work, the body is working at a

level that the demands for oxygen and fuel can be meet by the body's intake. The only waste products formed are carbon dioxide and water which are removed by sweating and breathing.

Aerobic endurance can be sub-divided as follows: Short aerobic - 2 minutes to 8 minutes (lactic/aerobic) Medium aerobic - 8 minutes to 30 minutes (mainly aerobic) Long aerobic - 30 minutes + (aerobic) Aerobic endurance is developed using 

continuous and interval running. Continuous duration runs to improve maximum oxygen uptake (

VO2max) Interval training to improve the heart as a muscular pump

Aerobic threshold The aerobic threshold, point at which

anaerobic energy pathways start to operate, is around 65% of maximum heart rate. This is approximately 40 beats lower than the anaerobic threshold. The aerobic thresholds of untrained males range from 35 to 65% VO2max[2].

Anaerobic endurance During anaerobic (without oxygen) work, involving

maximum effort, the body is working so hard that the demands for oxygen and fuel exceed the rate of supply and the muscles have to rely on the stored reserves of fuel.

The muscles, being starved of oxygen, take the body into a state known as oxygen debt and lactic starts to accumulate in the muscles. This point is known as the lactic threshold or anaerobic threshold or onset of blood lactate accumulation (OBLA). Activity will not be resumed until the lactic acid is removed and the oxygen debt repaid.

The body can resume limited activity after a small proportion of the oxygen debt has been repaid. Since lactic acid is produced, the correct term for this pathway is lactic anaerobic energy pathway.

Alactic anaerobic The alactic anaerobic pathway is when the body is working

anaerobically but without the production of lactic acid. This pathway depends on the fuel stored in the muscle which lasts for approximately 4 seconds at maximum effort.

Anaerobic endurance can be sub-divided as follows: Short anaerobic - less than 25 seconds (mainly alactic) Medium anaerobic - 25 seconds to 60 seconds (mainly lactic) Long anaerobic - 60 seconds to 120 seconds (lactic

+aerobic) Anaerobic endurance can be developed by using repetition

methods of high intensity work with limited recovery.

Anaerobic threshold The anaerobic threshold, the point at which 

lactic acid starts to accumulates in the muscles, is considered to be somewhere between 80% and 90% of your maximum heart rate and is approximately 40 beats higher than the aerobic threshold. Your anaerobic threshold can be determined with anaerobic threshold testing.

Factors Determining Endurance Training 1. Aerobic Capacity 2.Anaerobic Capacity 3. Economy of Movement 4. Psychological Factors

Types of Endurance training

As there are several different classifications for endurance training types, it should be mentioned, that the following classification relies on the physiological processes that different intensities elicit in human body.)

Basic endurance Intensity: around your aerobic threshold (heart rate around

60-70% of your maximum – you can talk easily with your mate).Length: workout 30-… min, interval N/A (constant pace, no intervals)Rest between intervals: – (constant pace, no rest)

Benefits: Basic endurance is the main type of endurance training and is characterized by low intensity, high volume exercises. Training at this intensity trains your cardiac output and heart muscle, strengthens your immune system, and reduces cholesterol level and blood pressure. As most of the energy produced at this intensity comes from your body fat, it also improves the economy of your metabolism.

Tempo endurance Intensity: just below the anaerobic threshold

(heart rate around 75-85% of your maximum – talking is possible only sentence by sentence).Length: interval 10-30 min (total length of work intervals does usually not exceed 45-60 min)Rest between intervals: no general rule, but continue at easy tempo during restBenefits: This type of endurance training is meant for improving your workload or speed at anaerobic threshold. The energy for this workout comes mainly from carbohydrates (sugar), but body fats play also a substantial part.

Maximal endurance Intensity: around your VO2max intensity (heart rate

around 90-95% of your maximum – talking is possible only word by word). During the intervals lactate accumulates pretty fast that makes your muscles stiff.Length: interval 3-5 min (total length of the work intervals should not exceed 15-20 minutes)Rest between intervals: 3-6 minBenefits: Maximal endurance can also be characterized as maximal aerobic power. It is the best way for the development of maximal oxygen consumption (VO2max). Most of the energy comes from carbohydrates (sugar) and only a tiny part from your body fat.

Lactic speed endurance Intensity: nearly maximal (so is your heart rate – no talking, just push yourself).

This type of training is characterized by very high lactate values, that make it very hard to tolerate.

Length: interval 30-60 sec (total time of the work intervals should not exceed 5-6 minutes)

Rest between intervals: 6-10 min (if you want to increase lactate production – your ability to respond short increases in intensity) or 2-4 min (if you want to improve lactate tolerance – this results in continuous increase of lactate).

Benefits: Lactic speed endurance training improves your ability to tolerate high levels of lactate (increase your ability to continue with high intensity when your legs are already stiff) and increases your ability to improve the speed of relatively long high intensity spurts (e.g. 400m).

 

Alactic speed endurance This type of training improves your sprinting abilities.

The length of the intervals should not be more than 10 seconds and you need plenty of time to recover before taking the next interval.

Intensity: max speed (heart rate is not important).Length: interval 10 secRest between intervals: usually longer than 10min, until full recoveryBenefits: Alactic speed endurance training improves your ability to maintain maximal speed for a relatively short time (5-7 sec).

 

Means and Methods of Endurance Training (Sports)

Duration Load Method

Interval Running Method

Repetition Training Method

Competition and Test Method

Constant Method

Alternating Method

Fartlek

Slow Constant Method

Fast Constant Method

Varied Pace Method

Short time Interval Method

Middle time Interval Method

Long time Interval Method

Intensive Interval Method

Extensive Interval Method

Methods of Endurance Constant Method Slow Constant Method Fast Constant Method Alternating Method Fartlek Interval Running

Adaptations to Endurance Training

There are a number of adaptations that occur with regular endurance training that work to improve performance. In no particular order these include (but are probably not limited to):

Changes in heart function (notably an increase in how much blood is pumped per stroke)

An increase in the oxygen carrying capacity of the blood (through both increased blood volume and increased hematocrit)

An increase in capillarization around skeletal muscle Increases in both mitochondrial number and density Increases in levels of enzymes involved in energy

production Increased buffering/utilization of acid

Thanks