Fat is converted more slowly and releases its energy over a longer period of time. Carbohydrates are the most important food source for short interval, high intensity events, such as sprints. The following research will explain the known biochemical changes in the body that result from endurance.Īll foods are composed of carbohydrates, fats, and proteins. These biochemical changes include changes in the muscle fibre itself, changes in the way the enzymes remove by-products such as lactate, and the way the body utilizes and distributes oxygen. There are many programs that combine techniques successfully to achieve the goals of the program.Īny type of training program involves a wide variety of biochemical changes in the body. These are just to examples of trainers who have combined training techniques to produce the desired effect that the athlete wants. Finn (3) stresses that athletes should gradually phase in high intensity intermittent training and build up over a time. This goes against conventional ideals regarding endurance training that suggest the lower intensity, longer periods of training are better for endurance training. This phased approach is designed to create the physiological changes needed for endurance in phases that will maximize efficiency (4).įinn (3) suggests that high-intensity intermittent training is best for producing the greatest gains in power and endurance. The third phase involves working out at an intensity that is consistent with race pace. These interval sessions can replace two of the moderate intensity workouts of phase one. Phase two involves two interval-training sessions per week. Long duration is defined as a session lasting more and 60 minutes or more. In the first phase, the training is moderate and of long duration. (4) and involves a three phased approach. The training method was suggested in Hawley et al. The training method is intended for endurance athletes. One of the more popular training methods is designed to improve resistance to fatigue and improve endurance performance. The intensity, duration and frequency can be modified to meet the athlete's specific goals (6). These two training techniques can be integrated into a training system designed to meet the athlete's specific goals. Sale (6) concluded that endurance training has been known to result in decreased muscle-fiber size and a loss in strength, while resistance training causes an increase in both. There is no one-size-fits-all training program and the opposite physiological effects of these different types of training can make cross training more difficult. For instance, resistance training decreases capillary density and mitochondrial volume density in muscles, whereas endurance training causes an increase (8). Physiological adaptations to resistance and endurance training can even produce opposite results (8). A training program for a person who intended to participate in a sprinting event would be considerably different than that of a person who wanted to participate in a long-distance cycling event. The training program should be fitted to the person's goals and final desired result. All of these methods have advantages and disadvantages.Įach type of training program has a different effect on the body. The Fartlek training system holds the philosophy the training should be guided by how the athlete feels. Some feel that a high intensity, but short duration work out is the best way to train the cardio-vascular system. Others feel that the workout should be of a moderate time period, but should be more high intensity. Some say that a moderate workout sustained for a longer period of time has the most benefits for the body. There are many theories and methods for endurance training. These adaptations drop rapidly in the first few weeks after training is stopped (1).ĭuration and Intensity of Different Training Programs The body makes many metabolic adaptations as well. Studies have shown that a focused training program can increase maximum oxygen intake by 15-30% over a three-month period (7) and that can increase to 50% if the training is sustained for over 2 years. The jury is still out as to what constitutes the perfect duration and intensity of training program. These differences and the effects of endurance training will be the subject of this research. There are many differences in training methods. The correct way to perform endurance training has been a subject of controversy in recent years. These changes are biochemical and also involve changes in the cardio-pulmonary system. Physiological Effects of Endurance TrainingĮndurance training produces many physiological changes, both during training and after the training period is complete.
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