Aerobic endurance: aerobic endurance refers to the working ability of aerobic energy supply for a long time. The load intensity is 75%-85% of the maximum load intensity of human body, and the heart rate is generally 140- 170 beats/min. The time is at least 5 minutes, generally more than 15 minutes. The physiological factors that determine the aerobic endurance of the body are mainly the supply of oxygen during exercise and the content of glycogen as an energy substance.
[Edit this paragraph] Determinants
1. Ventilation function of lung
From the point of view of the respiratory system, the greater the ventilation of the lungs, the more oxygen is inhaled. Deep breathing in physical exercise can effectively improve respiratory efficiency and increase the effective gas exchange capacity of lungs.
2. Oxygen carrying capacity of blood
Oxygen inhaled into the lungs is transported to various tissues and cells through hemoglobin in the blood. In the physiological range, the higher the hemoglobin content in blood, the stronger its oxygen carrying capacity. If the hemoglobin content in human body decreases 10%, it will obviously affect aerobic endurance.
3. The ability to clap a sedan chair
The ejection ability of the heart is the driving force of blood circulation. In a unit time, the more blood the heart discharges, the stronger its ability to deliver oxygen. The main factors affecting cardiac ejection in physical exercise are myocardial contractility and ventricular volume. During physical exercise, the greater the contractility of the heart, the stronger the ability of the heart to eject blood.
4. Metabolic capacity of skeletal organism
The aerobic metabolic capacity of muscle tissue is an important factor affecting aerobic endurance. The high activity of aerobic metabolic enzymes and the strong ability to utilize oxygen indicate that the body has high aerobic metabolic ability. The aerobic metabolic capacity of muscle tissue is closely related to the types of muscle fibers. There are more red muscle fibers in the muscle, so the aerobic metabolism ability is better. It is generally believed that the ejection ability of the heart and the aerobic metabolism ability of skeletal muscle are the most important factors affecting aerobic endurance.
5. Muscle glycogen content
Muscle glycogen is the main energy substance of muscle aerobic metabolism. Its energy supply features high efficiency and relatively low oxygen consumption. Metabolites produced in the process of metabolism can be excreted in time to avoid accumulation in the body and adverse effects on the body. So the higher the content of glycogen in muscle, the greater the potential of aerobic energy supply. Although fat is also involved in the energy supply of aerobic exercise, it is easy to make the body tired due to factors such as high oxygen consumption and accumulation of metabolites when fat is oxidized for energy supply.
[Edit this paragraph] Ways to improve aerobic endurance
1. Maximum oxygen uptake and its physical exercise. Maximum oxygen uptake refers to the amount of oxygen consumed by tissues and cells per minute when the body exerts its maximum functional level. Maximum oxygen uptake is the basis of aerobic metabolism. The maximum oxygen intake of ordinary people is 2-3 liters/minute, and people who often participate in physical exercise can reach 4-5 liters/minute. When doing aerobic endurance exercise, the maximum oxygen uptake can be used as a reference index to determine the exercise intensity. For young adults with good physical function, the exercise intensity can be equivalent to 80% of the maximum oxygen uptake; For the elderly, it is more appropriate to use 40-60% of the maximum oxygen intake intensity to develop aerobic endurance.
2. Anaerobic threshold and its physical exercise. Anaerobic threshold is a turning point in the process of increasing physical exercise, when people start to use anaerobic metabolism for energy supply. This turning point is equivalent to the exercise intensity of the average person's heart rate at 140- 150 beats/min. That is to say, during physical exercise, the heart rate is below 140 beats/min, mainly to develop aerobic endurance, and the heart rate is above 150 beats/min, mainly to develop anaerobic endurance. Therefore, no matter what kind of physical exercise method is adopted, as long as the main purpose is to develop aerobic endurance, the heart rate is best not to exceed 150 beats/min.
3. Common aerobic endurance training methods. Aerobic endurance training methods mainly include continuous load method, intermittent load method and altitude training method.
Continuous loading method
Continuous load method is the main method to develop aerobic endurance. It is characterized by large load and no intermission. Continuous load method is divided into uniform training according to whether the speed changes or not.
Training and variable speed training. When training with continuous load method, each load time is not less than 30 minutes. For athletes with a certain training level, the load time can be
60 ~ 120 minutes. Exercise intensity can be calculated by measuring heart rate, which can be controlled at 150 ~ 170 times per minute.
When variable-speed training is adopted, the speed can be gradually increased during the practice, that is, from low intensity to medium intensity. For example, the distance between the front 1/3 can be lower.
Speed, then increase the speed to a level slightly lower than the medium intensity, and finally complete the 1/3 distance with the medium intensity speed. In addition, you can learn from it.
Wait until the second maximum changing intensity. For example, after the highest intensity load every 1 ~ 10 minute, the moderate intensity load can be arranged alternately to ensure that the body is in the next stage.
Adjust it slightly before increasing the load. When using the maximum element load, the heart rate can reach 180 beats/min, and it will reach 140 beats/min in the recovery stage. Rhythmic wave change
Intensity arrangement is helpful for heavy load training, which can effectively improve the function of the heart and central nervous system and improve the adaptability of the body in different situations.
, thus greatly improving the level of aerobic endurance.
Intermittent load method
Intermittent load method is divided into intermittent training method and repetitive training method, and its main features are as follows.
1 interval training method is a training method that uses repeated stimulation of various intensities to arrange interval time according to a predetermined plan between exercises without complete rest.
This method is very effective in developing endurance level. The main influencing factors of interval training are intensity, load, duration, interval time and rest mode.
, practice combination, etc.
Intensity: the heart rate of short-distance or medium-distance interval training should reach 170 ~ 180 beats/min. The heart rate of long-distance interval training should reach 160~ 170 beats/min. Only use the bigger one.
Intensity can effectively improve heart function and achieve the purpose of developing aerobic endurance.
Loading capacity: Loading capacity is generally identified by distance and time. The basic requirement is not to be overloaded in one practice. If there is too much load in an exercise,
If it lasts for a long time, it will lead to a decrease in work intensity, which is not conducive to the improvement of heart function.
Duration: The practice duration can be determined according to the practice task and the athlete's own situation. The duration of each exercise can be 15 seconds to 90 seconds, 2.
~ 8 minutes and so on. Training takes 60 ~ 90 seconds. However, the duration of the whole exercise should be extended as much as possible and kept above half an hour. It's the only way.
Improving aerobic capacity and the potential function of the heart is beneficial to the cultivation of will quality.
Intermittent time: In order to achieve uninterrupted stimulation of athletes' breathing and cardiovascular system, the intermittent time is mainly controlled by heart rate. Its basic requirement is in the athlete's machine.
When the body has not fully recovered (the heart rate has recovered to 120 ~ 140 beats/min), do the next exercise. This will enable athletes to take in a lot of oxygen during active rest.
And keep high oxygen uptake and cardiac output during the whole exercise.
Rest mode: Take a rest mode of slight active activities (such as jogging) and "massage" the capillaries in the muscles to make the blood return as soon as possible.
Heart, and then redistributed to the whole body, in order to eliminate the accumulation of acid metabolites in the body as soon as possible, in order to facilitate the next exercise.
There are generally two ways to develop aerobic endurance in Lcaiyong interval training in practice group. One is staged exercise, that is, training is arranged according to the number of exercises and groups.
The other is to arrange training in a continuous and intermittent way.
repetition training method
Repeated training can develop aerobic endurance, as well as special or competition endurance. The practice distance can be longer or shorter than the competition distance. Load intensity ratio interval training
Great practice. Every training should be carried out after full recovery. Repeated training for a long time requires high aerobic endurance because of the speed of repeated training.
Very close to the speed of the game.
Altitude training method
Inspired by the 1968 Mexico Olympic Games, the middle and long distance running created an intensive training method-plateau training method, which promoted the further development of the world's middle and long distance running level.
The air density in the moderate plateau is only 77% of that in the altitude plane. The oxygen content is only about 3/4 of that in the plain area, and the partial pressure of oxygen is 20-25% higher than that in the plain area. Athletes training in this environment, due to the pressure of "adjusting adaptation period", the breathing frequency and heart rate are accelerated, and some oxygen dissolved in blood vessels is not easily absorbed by the human body due to the influence of low air pressure, which makes the blood vessel volume increase, expand, thicken and thicken. Through the increase of blood volume, athletes' cardiovascular system gets better exercise, the maximum oxygen uptake and hemoglobin concentration increase, and the ability to tolerate lactic acid is enhanced, resulting in altitude acclimatization. When we returned to the plain, the adaptation conditions we obtained were lost. Athletes will have new conditions of stress, that is, late domestication-getting rid of habits. Altitude training before the competition has a significant effect on improving sports performance. Each training session lasts about three weeks. Because altitude training venues are hard to find and expensive, people have found some methods and means to simulate altitude training. Such as: 1. Low-pressure cabin (or decompression cabin), a metal cabin that simulates the low-pressure environment on the plateau, controls the valve to pump air and air as needed, thus creating any low-pressure environment in the cabin for sports training. 2, preparing a low-oxygen mixed gas; According to the preset simulated altitude, the partial pressure of trachea oxygen at this altitude is calculated, and then the oxygen concentration of mixed gas is calculated. Using the pressure difference between oxygen and ammonia in two high-pressure gas cylinders, the percentage of oxygen content that meets the standard is obtained. Put it in a small Dorset bag and put on a breathing mask to use it. 3. Hypoxic breathing gas generator: it is a breathing mask and two small barrels, which are used for training the brain at moderate altitude under moderate load. Fixed on the athlete's back during long-distance running. Does not affect the technical play of running. The oxygen content of the air it provides to athletes is 10%, which is about half that of the plain area. 1980, the University of Southern California and the University of Oregon tried 10 for a week, and the results were obviously improved.