ENDURANCE

ENDURANCE

1. Concept

   • Is the physical and sycological ability to resist fatigue in long and/or intense activities

2. Intensity excersises control

   • To control the activityintensity consider your heart rate
     • Your heart rate is how many times per minutes beats your heart
       • The target heart rate zone is between: the minimun level of activity needed and the maximun level of save/healthy excersise

3. Types of endurance

   • Aerobic
     • Long but not intense activities
     • Continuous and interval ruing
     • Heart rate between 140 and 160 bpm
     • Examples
       • Walking, jogging, cycling, dancing
   • Anaerobic
     • Short and intense activities
       • no more than 3 minutes
     • Heart rate about 180 bpm
     • Exapmples
       • Short distance swimming, short distance races, jumping, sprints
     • Two tipes
       • Non-latic
         • Short at high intensity (80 meters race)
       • Latic
         • Length about 20/30 seconds (400 meters race)

4. Training sistems

   • Continous
     • Continous running
       • Intensity moderated
       • Rhythm uniform
       • The track soft and flat
       • Improves aerobic endurance
     • Fartlek
       • Speed changes
       • Track variated
       • Betwwen 140/180 bpm
       • Improves aerobic and anaerobic endurance
   • Intervals
     • Interval
       • Running a Nº of races series
       • Distances from 100 to 400 meters
       • 180/190 bpm
       • Recovering to 120/130 bpm
     • Repetitions
       • Excercise divided into small parts but with full recovery periods