STAMINA; ENDURANCE NATALIA NIEVA 3ºD

HOW TU CONTROLL THE INTENSITY OF THE EXERCISE
1. consider your heart rate (HR). It's how many times your heart beats per minute
  1. maximun heart rate (MHR)=220-your age
  2. target heart rate zone(the area between the minimun and the maximun HR for a helthy erxercise) is between the 55% and the 88% of your MHR (MHR X 55:100 and MHR X 88:100)
TYPES OF EDURNANCE
1. Depending of the intensity of the efort
  1. aerobic edurnance
    1. ability to do large but not intense activity
    2. ex: jogging, walking, cycling, etc...
    3. HR between 140 and 160 bpm
    4. continous and interval running
    5. HOW TO IMPROVE IT
      1. Can be inproved with a variety of physical activities
        jogging, running, swimming, etc...
      2. 3 systems
        continous
        continous running
        easier system to improve edurnance; run for a long time without stopping. Taking into account:
        moderate intensity (140-160bpm)
        uniform rhythm
        track soft and flat
        principally improves aerobic edurnance
        fartlek(nordic in origin)
        running in a continous way but varying the rhythm of the race. Taking into account:
        race speed changes
        track should be varied
        between 140-160bpm
        improves aerobic and anaerobic edurnance
        total training
        combine different sources to make aerobic and anaerobic edurnance bigger.
        include running at different intensities
        running, climbing, jumping, etc...
        NO rest
        reaching 160bpm not fall below 120bpm
        interval
        allow to increase the intensity of the exercise dividing the work into phases, interrupted by breaks to rest
        2 methods
        interval
        exercise with intervals
        running a number of race series (between 5 and 20)
        distances for 100 to 400 metres
        inetnsity closer to 180/190bpm
        recovering the necessary time for the HR to decrease to 120/130bpm
        repetitions
        divided into small parts,but with full recovery periodsso the next repetition is begun in top condition
        conbined
        circuits that allow the sportperson to train his stamina in small spaces where equipment is limitated they have the following features:
        resting from 3' to 5'for the next circuits
        between 8 and 12 statins
        alternating different parts of the body
        30'' to 1' per station
        recovery while you pass to another station (few time)
        from 1 to 3 times each circuit
  2. anaerobic edurnance
    1. ability to do short but intense activity
      1. HR about 180 bpm
      2. ex: short distance swimins or runnings, etc...
    2. 2 types
      1. non-latic
        short lenght of exercise (max. 15 secs) at high intensity
        ex: 80 metres race
      2. latic
        lenght of exercise about 20 or 30 secs at high intensity but not for a long time
        ex: 400 metres race
THE EFFECTS OF EDURNANCE TRAINING
1. Increase the heart size
2. reduced HR at rest
3. iprove respiratory system
4. increase blood circulation and capilarization
5. lost of body fact
6. improved health
DEFINITION
1. Physical and psychological ability to resist fatigue

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STAMINA; ENDURANCE NATALIA NIEVA 3ºD

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	Creado por Natalia Nieva hace alrededor de 2 años