The basic factors that constitute endurance training methods are load intensity, quantity (distance or time) and rest. The load intensity of developing aerobic endurance is relatively small to ensure the required oxygen supply. However, to improve the aerobic endurance of athletes, it is necessary to have a certain intensity to stimulate the body. If the intensity load is too small, athletes will inhale less oxygen and naturally consume less oxygen in their bodies. This is not conducive to the development of athletes' aerobic metabolism ability. The load intensity should generally be controlled within the critical point of anaerobic metabolism, which is about 75 ~ 85% of the maximum intensity that athletes can bear. The heart rate is basically controlled at around 160 beats/min. The formula for calculating the appropriate heart rate is: resting heart rate+(maximum heart rate-quiet heart rate) × 70%. According to research, if the heart rate is controlled at this level, the body's oxygen intake can exceed 80% of the maximum, which can increase the heart capacity and promote the proliferation of skeletal muscle and myocardial capillaries. If the load intensity is too low and the heart rate is controlled below 140 beats/min, the cardiac output will not reach a larger value, and less oxygen will be inhaled. If the heart rate is controlled above 170 beats/min, the body will generate gas debt. These two practices are not conducive to the development of aerobic endurance. The development of aerobic endurance often uses means such as average speed running. Let athletes bear stable load intensity for a long time. The function of running at a constant speed is to improve the oxygen delivery system and muscle metabolism function, which is helpful to enlarge the heart cavity and increase the cardiac filling volume. It plays an important role in improving heart rate. According to the training needs, if there is no such stable and continuous training foundation, athletes will carry out high-intensity load training, which will make the heart wall thicker and the heart cavity smaller. Although the ejection of the heart is powerful, the lack of heartbeat limits the athlete's activity ability and is not conducive to the development of endurance quality.
Running at a constant speed, after a period of training, if athletes practice at the same intensity, as a result, when they are quiet, that is, when the moderate intensity is negative, their heart rate slows down and their load increases. This can show that the nutrition metabolism of athletes has improved. At this time, the load strength can be improved, even reaching the required strength during the competition.
In the process of developing athletes' aerobic endurance by using uniform running, it will make the effect better if some anaerobic work intensity is often interspersed. This is because the maximum oxygen consumption and cardiac output of athletes will increase immediately after a short period of intense exercise (scientific experiments have proved that the maximum oxygen consumption and cardiac output will appear immediately after exercise). Due to the increase of oxygen consumption and cardiac output, a higher "wave" is formed. This "wave" is a good stimulus to improve athletes' breathing ability and circulation ability. It should be noted here that the working time of adding anaerobic oxidation should not be too long and should be properly controlled. Generally speaking, when the heart rate reaches 180 beats/min, the intensity should be relaxed to make the body return to the state of nourishing metabolism.
The load distance and load time of aerobic endurance training belong to the category of load. Some coaches are used to calculating negative weight by weight-bearing distance, while others are used to calculating negative weight by weight-bearing time. The arrangement principle of developing aerobic endurance training load is to use the load that athletes can bear as much as possible, and running as a training means can last for several hours. However, training should also strive to improve the load intensity on the basis of maintaining the load. Trying to make up for the lack of load intensity with the idea of long load intensity (distance or time) can generally not achieve good training results.
The principle of the proportion of load and rest is that the rest time should be short. When practicing with uniform load, there is basically no rest in the middle of practice.
Adopt low-intensity interval training method, and the ratio of training to training is1; 0, rest must also be actively carried out, which is conducive to the return of blood and the rapid elimination of metabolites.