Types of Endurance Training

2 main types of endurance training

• Continuous aerobic training

• Interval training

2 types of continuous aeorbic training

• Low intensity

• High intensity

Low intensity: duration, % max performance, HR, %HR max, %VO2 max, blood lactate + note

• No accumulation of lactic acid basically

High intensity: duration, % max performance, HR, %HR max, %VO2 max, blood lactate + note, description

• Still not too much accumulation of lactic (clearance only just keeping up)

• Activity level closer to anaerobic threshold

Interval training def

• Alternate periods of activity + rest/recovery

3 types of interval training

• Standard interval

• Fartlek

• HIIT

Purpose of interval training

• Enables athletes to train at higher intensity for longer total duration (than if they were to do it continuously)

Long intervals: work duration, intensity, rest duration, W:R, repetitions

Long intervals benefit

Challenge aerobic system to cope with rapid lactic acid production; highly effective for improving lactate threshold

Intermediate intervals: work duration, intensity, rest duration, W:R, repetitions

Intermediate intervals description (2)

• Often referred to as "lactate tolerance" sessions

• Result in significant lactic acid accumulation and a likely degradation of performance over course of session

Short intervals: work duration, intensity, rest duration, W:R, repetitions

Short intervals benefit (1)

• Challenge anaerobic system (provide a secondary challenge to the aerobic system if the total session duration is sufficient)

Fartlek training def

• Intermittent training of short, fast (high intensity) work throughout a continuous (aerobic) work effort

2 types of fartlek training

• Unstructured

• Structured

Where does the work ‘fartlek’ originate from? (1)

• Swedish word for “speed play”

Unstructured training description (1)

Athlete decides the duration and intensity of bursts spontaneously, often using landmarks (e.g., running hard until the next tree).

Structured fartlek training description

Essentially interval training performed in a continuous fashion with predefined durations and frequencies for high and low intensity

Benefit of fartlek training (1)

Serves as an ideal transition for those moving from low-intensity continuous training to more demanding interval work

What is HIIT similar to?

• Short interval training

What does the resesarch suggest about the efficiency of HIIT?

• That the short bouts (e.g. just 4 minutes) of near maximal effort (>90% max HR) can be just as effective as longer periods of continuous aerobic exercise when it comes to improving VO2 max + time to exhaustion in untrained individuals

Example of HIIT (1)

Tabata

Clinical safety concern of HIIT (1)

• Critics suggest near maximal work may be dangerous

Benefit of HIIT (1)

• Transient nature makes it safe and beneficial for patients with cardiovascular disease, type 2 diabetes, obesity, and metabolic syndromes, if it is well-managed

Notes on implementation (3)

• Selection + proportion of different types of training methods depends on goals + stage of development level/fitness of individual

• Continuous training is foundational

• Interval training is more taxing → care should be taken to monitor frequency + volume to prevent overtraining