Definition of Endurance Training Forms of Endurance Factors affecting Endurance Methods of Endurance Training

1. Dr.Ashish Phulkar
LNIPE ,Gwalior

2. 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.

3.  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.

4. 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.

5. 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.

6. 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).

7. 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

9. Anaerobic and aerobic energy
contribution
Duration % Aerobic % Anaerobic
0-10 seconds 6 94
0-15 seconds 12 88
0-20 seconds 18 82
0-30 seconds 27 73
0-45 seconds 37 63
0-60 seconds 45 55
0-75 seconds 51 48
0-90 seconds 56 44
0-120 seconds 63 37
0-180 seconds 73 27
0-240 seconds 79 21

10. 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

12.  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].

13. 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.

14. 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.

15.  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.

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

18. 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.)

19. 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.

20. 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 rest
Benefits: 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.

21. 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 min
Benefits: 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.

22. 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).


23. 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 sec
Rest between intervals: usually longer than
10min, until full recovery
Benefits: Alactic speed endurance training
improves your ability to maintain maximal speed
for a relatively short time (5-7 sec).


24. 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

25. Methods of Endurance
 Constant Method
 Slow Constant Method
 Fast Constant Method
 Alternating Method
 Fartlek
 Interval Running

26. 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