Training for Endurance

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Training for endurance has an emphasis on red, slow twitch (T1) muscle fibres


Effects of Training on the aerobic energy system

  • Increased:
    • Myoglobin content
    • Oxidation of glycogen and fats
    • Aerobic capacity
    • Hypertrophy of Type 1 (ST) muscle fibres
    • Blood plasma + blood flow
    • Size of left ventricle
    • Oxygen uptake
    • Cardiac output
    • Stroke volume
    • Storage of ATP/PC
  • Genetic + environmental factors and training techniques affect the development of energy systems


Resistance Training for endurance events

  • The training program should be:
    • Designed to progressively overload the cardiovascular and respiratory
    • Specific
    • Principal training method: interval training, long, slow distance training, continuous training, resistance training
  • High intensity (>90% of MHR), continuous training (25-50 minutes) is best to improve Max VO2 and lactate tolerance
  • Resistance training: 15-30 RM (<66% of 1RM), 3-4 sets, moderate speed, 3/4days per week


Measuring the Trainging Effect (MAX VO2)

  • Maximal oxygen uptake
    • Also called maximal aerobic power or VO2 Max
    • Is the maximum amount oxygen that can be taken up by the muscles and is achieved just prior to exhaustion
  • Sub-maximal tests can predict maximal oxygen uptake, using the Balke 15 minute run, Cooper’s 12 minute run, multistage fitness test, bicycle ergometre



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