Aerobic Endurance.Below are a few ideas for you to develop endurance without getting too out of breath!! and without just going for a run. It’s aerobic if you can still talk while doing the exercise.
For juniors please read the ‘Physical training for young people’ info. first. found below this article.
Interval training can be best described as bouts of exercise interspersed with short rest intervals. It is based on the concept that more work can be completed at a higher relative intensity compared to continuous-type training.
The intensity and duration of the work intervals and the length of the rest periods dictates the training response. Very short, all-out bouts of work coupled with longer rest periods are used for speed and speed endurance development. ( short sprints )
We need first of all to work at aerobic endurance. This is so we can keep going for the length of a race!! This is best achieved with 2 – 5 min work intervals with the same rest intervals, repeated 6 times. Start with short intervals and work at a rate that you can keep up for the 6 repetitions.
Fartlek training was first practiced in Sweden in the 1930s, with its literal translation being speedplay. In a fartlek session, typically, the athlete will vary the speed at which they are moving at different stages of a run for set periods of time with faster, slower and sometimes intermediate speed runs.
Sometimes you will be flat out, then slow, then intermediate. The aim is for your body to learn to adapt to changes. This training helps you cope with Lactic acid so increases the speed and time you can go without hitting the wall !! You can do it on you own or in a group taking it in turn to decide the speed. You MUST allow a minimum of 2 mins after going flat out to give your body a chance to clear out the lactic acid.
Pyramid training is a pig!!! – until you get used to it then it is a challenge ! It involves reducing repetitions but increasing distance till max distance is reached and then reversing the cycle.-clear as mud ?
Eg. 1 min on 1 min off x 4 2 min off on last rep
2 min on 2 min off x 2 4 min off on last rep
4 min on 4 min off x 2
2 min on 2 min off x 2
1 min on 1 min off x 4
You should not do this training more than 3 times a weeks. The rest days between sessions may be rest periods for you but not for your body. This is when your body responds to your work by building its systems to make you fitter so it is easier next time. ( unfortunately the opposite is also true, after 3 days of no exercise you start to loose the gains you have made.)
Lots of info on training can be found on the net but keep it simple.
Start at work rate you know you can cope with and slowly build up over weeks not days. It’s no good being so full of aches and pains that you can not manage your next session.
If in pain there is no gain
Always warm up work out stretch out warm down
Physical training for young people.
As the young body develops it’s ability to respond to exercise changes. Damage can be done if the incorrect type of training is attempted before the body has developed an ability to cope with the stresses it is subjected to.
Below is an outline of development with age and the ‘window of opportunity’ indicates where efforts should be focused.
Pre-adolescents under 12 +/- 2 yr.
No need to ‘train’ – OK with general sporting activity to develop – flexibility, agility, balance and co-ordination. Low intensity aerobic activities. -skill and speed ( 5 – 15 sec. ) window of opportunity.
Early adolescents aprox. 12 – 14
Higher intensity exercise – improving lactic acid tolerance. NOT to work in the 20 – 120 sec range as this puts stress on an underdeveloped anaerobic system. A good time for aerobic and short speed work. Light strength training. Children’s muscles will not increase with weight training until puberty is reached (light weights high reps. could be used to increase endurance). -Speed and aerobic window of opportunity.
Late adolescents aprox. 15 – 17
Physical development slows. Higher intensity work now possible especially in the 20 – 120 sec. range. Increase strength demands. -strength window of opportunity.
To help identify the stage of development of a young person make a height chart to see the time of max. growth – this is when more exercise can begin. Take a measurement every month, same time and place.
For juniors please read the ‘Physical training for young people’ info. first. found below this article.
Interval training can be best described as bouts of exercise interspersed with short rest intervals. It is based on the concept that more work can be completed at a higher relative intensity compared to continuous-type training.
The intensity and duration of the work intervals and the length of the rest periods dictates the training response. Very short, all-out bouts of work coupled with longer rest periods are used for speed and speed endurance development. ( short sprints )
We need first of all to work at aerobic endurance. This is so we can keep going for the length of a race!! This is best achieved with 2 – 5 min work intervals with the same rest intervals, repeated 6 times. Start with short intervals and work at a rate that you can keep up for the 6 repetitions.
Fartlek training was first practiced in Sweden in the 1930s, with its literal translation being speedplay. In a fartlek session, typically, the athlete will vary the speed at which they are moving at different stages of a run for set periods of time with faster, slower and sometimes intermediate speed runs.
Sometimes you will be flat out, then slow, then intermediate. The aim is for your body to learn to adapt to changes. This training helps you cope with Lactic acid so increases the speed and time you can go without hitting the wall !! You can do it on you own or in a group taking it in turn to decide the speed. You MUST allow a minimum of 2 mins after going flat out to give your body a chance to clear out the lactic acid.
Pyramid training is a pig!!! – until you get used to it then it is a challenge ! It involves reducing repetitions but increasing distance till max distance is reached and then reversing the cycle.-clear as mud ?
Eg. 1 min on 1 min off x 4 2 min off on last rep
2 min on 2 min off x 2 4 min off on last rep
4 min on 4 min off x 2
2 min on 2 min off x 2
1 min on 1 min off x 4
You should not do this training more than 3 times a weeks. The rest days between sessions may be rest periods for you but not for your body. This is when your body responds to your work by building its systems to make you fitter so it is easier next time. ( unfortunately the opposite is also true, after 3 days of no exercise you start to loose the gains you have made.)
Lots of info on training can be found on the net but keep it simple.
Start at work rate you know you can cope with and slowly build up over weeks not days. It’s no good being so full of aches and pains that you can not manage your next session.
If in pain there is no gain
Always warm up work out stretch out warm down
Physical training for young people.
As the young body develops it’s ability to respond to exercise changes. Damage can be done if the incorrect type of training is attempted before the body has developed an ability to cope with the stresses it is subjected to.
Below is an outline of development with age and the ‘window of opportunity’ indicates where efforts should be focused.
Pre-adolescents under 12 +/- 2 yr.
No need to ‘train’ – OK with general sporting activity to develop – flexibility, agility, balance and co-ordination. Low intensity aerobic activities. -skill and speed ( 5 – 15 sec. ) window of opportunity.
Early adolescents aprox. 12 – 14
Higher intensity exercise – improving lactic acid tolerance. NOT to work in the 20 – 120 sec range as this puts stress on an underdeveloped anaerobic system. A good time for aerobic and short speed work. Light strength training. Children’s muscles will not increase with weight training until puberty is reached (light weights high reps. could be used to increase endurance). -Speed and aerobic window of opportunity.
Late adolescents aprox. 15 – 17
Physical development slows. Higher intensity work now possible especially in the 20 – 120 sec. range. Increase strength demands. -strength window of opportunity.
To help identify the stage of development of a young person make a height chart to see the time of max. growth – this is when more exercise can begin. Take a measurement every month, same time and place.
