|
|
|
|
cardio training types
Cardiovascular training is determined by the following factors.
number of working muscles
Depending on how many muscles are included in any workout, a training can be distinguished between basic endurance and local endurance.
| |
basic endurance |
local endurance |
muscles involved |
whole body |
less than about 20% of muscles |
examples |
running, swimming, cycling, ... |
arm motion while boxing |
type of motion
Depending on how many muscles are included in any workout, a training can be distinguished between basic endurance and local endurance.
| |
dynamic endurance |
static endurance |
motion |
dynamic motion |
static contraction |
examples |
running, swimming, cycling, ... |
archery |
exercise time
Depending on how many muscles are included in any workout, a training can be distinguished between basic endurance and local endurance.
short- term |
mid-term |
long-term |
45 sec. - 2 min. |
2 min. - 10 min. |
>10 min. |
energy generation
Aerobic endurance: Here the oxygen intake and demand are in balance, so the body receives enough oxygen to generate it´s energy from glucose and fat.. Carbon dioxine and water are the only occuring waste products and are removed as through your skin as sweat and while breathing out. Your heart rate has to stay between 50 - 70(80)% of your max heart rate.
Anaerobic endurance: Behind the anaerobic treshold of about 70-80% of your maximum heart rate, lactate, as metabolic waste product from burning sugar, begins to accumulate in the blood, because it can´t be removed as fast as it is produced. While training at this level the body uses glucose as it´s only energy source.
| |
aerobic endurance |
anaerobic endurance |
heart reate |
50-80% max. |
80-100% max. |
energy generation |
aerobic, with oxygen |
anearobic, without oxygen |
energy source |
glucose and fat |
glucose only |
waste products |
carbon dioxine, water |
lactic acid |
exercise leves |
low or moderate level |
high level |
exercise time |
mid - long term |
short term |
limitating factors |
individual maximum oxigen intake capacity (VO2max),
metabolic capacity |
capacity of energy production,
lactic-acid level and the capability to bear up against |
pros & cons |
- main energy sources are glucose and body fat
- water and corbon dioxine are harmless waste products
- almost no lactic acid production
- short regeneration time
- body can easily adapt to tranining
- immune system is strenghtend
|
- main energy source is glucose only
- lactid acid production limits the performance
- long regeneration time
- puts excessive demands to your body
- immune systeme can be weakened
|
Every health or fitness related training has to be mainly aerobic, because of the tremendous benefits during and after working out. Of course it´s possible to push your body to the limits from time to time, but not on a regular basis.
The positive effects of a regular aerobic endurance training:
- improvement of all cardiovascular functions
- strenghtend immune systeme
- faster regeneration time
- better overall performance
- increased energy usage
- fat and body weight reduction
- stress relief
- depression killer
- higher level of mental concentration
- improved body perception
- more self-confidence
Speed endurance is the bodys ability to perform on a very high speed level ofer a time of about 30 seconds to 20 minutes, wich is usefull for games like soccer, football, basketball and so on. Speed endurance can be improved by interval training including speed drills.
Strength endurance describes the capability to maintain a muscles contractile force over a certain period of time, wich is a basis for every athletic training. Examples are a high rep weight training, some weight supported aerobic classes, or hill running to name a few.
|
|
|
|
|
|
