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Samples of endurance training
The ultimate aim of endurance training is to better utilize the nutrients and oxygen from blood which would result in better efficiency of muscles which in turn leads to better performance. Swimming, long-distance running and cycling are some examples of endurance sports. For example muscular endurance can be categorized into 3 groups: 1. Power endurance 2. Muscular endurance-long term 3. Muscular endurance-short term Power endurance– several sports like baseball, tennis require powerful efforts from the players throughout the game. To maintain the same level of game, power endurance is needed. Several short bursts of intense activity over a short period of time characterizes power endurance. Maximal strength can be developed into power endurance through power training. Fast twitch muscle fibers are responsible for producing intense effort. Through power training, these fibers can be gradually made to sustain the explosive effort for a longer period of time by resisting fatigue for longer periods. Intervals between the different sets of exercises are quite long as compared to other endurance training because if the enough rest period is not given and the next set of exercises is started when the player is still fatigued, then that will result in increase in muscle mass (hypertrophy) rather than power endurance. Alternate sets of exercise should be carried out. The same exercise should not be repeated again and again. When repetitions fail to be powerful and rhythmic, the sets of exercises should be ended. Muscular endurance (short term)-Sports such as soccer or 800 m running that require intense efforts lasting between 30 sec and 2 min need short term muscular endurance training. This type of resistance training can be done with a circuit training set-up. This training helps the players deal with fatigue as well as tolerate higher levels of lactic acid. Muscular endurance (long term) - Marathon, rowing, triathlon and such kind of sports require long term muscular endurance training. In these type of sports, continuous effort is required of the player that goes beyond 2 min. the players are trained using light loads so that they can hold on for a longer period of time. The periods of intervals are less as compared to the above two. Infact, the only rest between exercises should be the time taken to move from one equipment to another. Other types of aerobic endurance training programs include Fartlek training, Repitition training, Long, slow distance training, interval Training etc. All the above have their particular pattern of exercises.
