ENDURANCE

ENDURANCE

1. How to control the intensity of the exercise:

   • To control the intensity of the activity, consider your heart rate, you heart rate is how many times your heart beats per minute.
     • The target HEART RATE ZONE is 55% and 85% of 185 (your MHR).
     • The MAXIMUN HEART RATE is 200 - 15 (your age).
       • 200 - 15 = 185.
     • The TARGET HEART RATE ZONE is the area between: the MINIMUS level of activity needed to achieve fitness and the MAXIMUN level of activity for safe/healthy exercise.

2. Concept:

   • It is the PSUSIAL and PSYCHOLOGICAL ability to resist fatige in long or intense activities.

3. Types of endurance.

   • Depending on the intensity of the effort, the are two times of endurance:
     • AETROBIC.
       • This is the velope using continuous and interval running.
         • The heart rate in this activity is between 140 and 160 bpm.
     • ANAEBORIC.
       • The heart rate in this activity is about 180 bmp.

4. How to improve your aerobic endurance.

   • Stamina taining can be divided in three systems: CONTINUOS, INTERVAL and COMBINED.
     • Endurance can be improve with a variety of physical activities , such as jogging. running swimming, cycling, canoeing...

5. The effects of endurance training

   • The are:
     • 1. Increased heart size.
     • 2. Reduced heart rate at rest.
     • 3. Improved respiratory system.
     • 4. Increased blood circulation and capilarization.
     • 5. Loos of body fat.
     • 6. Improved health.