Endurance training

Under aerobic exercise refers to training programs and training forms whose goal is the endurance to increase, so the body's ability to provide power for an extended period. The endurance training contributes significantly to the development and maintenance of good health. In particular, it has positive effects on the cardiovascular system , which is reflected in a significant reduction in the risk of heart attacks. Endurance training can also strengthen the immune system and often leads to an improvement in the blood count .

Differences between mass sport and competitive sport

While in popular sport endurance training is aimed at a health-promoting fitness and / or weight reduction, in competitive sport the continuous increase of endurance is in the foreground. The athlete wants to improve his personal best in order to achieve better results in competition.

As a result, in popular sport, the focus is on improving fat metabolism and increasing aerobic capacity (raising the anaerobic threshold ). However, if the main purpose of sport is to reduce weight, modifications must be made here, which, according to popular opinion, contradict optimal performance development.

In competitive sport, endurance training is supplemented or expanded by intensive stress stimuli, and sport-specific training is also added. Above all, the further raising of the anaerobic threshold through training according to the repetition and interval method (see below), the improvement of the ability to regenerate (lactate tolerance, lactate breakdown), strength training and speed training should be mentioned.

Long-term training structure in performance-oriented training

Multi-year performance build-up over the course of an athlete's career

In the field of performance-oriented endurance training , a continuous increase in performance over several years is aimed for. In general, it can be assumed that top performance in endurance sports such as marathons or road bike races is only possible after eight to twelve years of training.

Principles of training structure over time

The following principles must be observed when building up training for several years and year-round (see also general training principles ):

Year-round training

This is understood to be a training design in which sport-specific training takes place throughout the year, but to a very different extent. Especially in winter (or in summer for winter sports) both the scope and intensity of the sport-specific training are greatly reduced and endurance as well as coordination, flexibility and other skills are trained in forms of movement that sometimes differ greatly from one's own sport, so-called compensatory sport . In addition - usually from the end of October to the beginning of December - there is a one to three week break during which there is no training at all, neither sport-specific nor compensatory training. During the entire winter phase, a limited decrease in performance and endurance is accepted. The further structure follows the following two principles:

Increase in the scope and intensity of stress over the course of the year

From spring to the beginning of summer, the frequency (from twice a week to almost daily), duration (from one and a half hours to up to 8 hours) and intensity (from the lower basic intensity to the peak range) increase. Care must be taken that the load does not increase linearly, but that it follows the principle of cyclicity (see 6. below).

Specialization during the year

While in winter and spring the basic endurance is strengthened, the fat metabolism is trained and the aerobic capacity is increased, from the middle of spring training units follow that take more into account the competition-specific requirements and emphasize individual skills (recovery ability, strength endurance, speed endurance) that are based on endurance are based or develop them further in a certain direction.

Low intensity

The majority of the training must be in an intensity range that is well below the competition intensity. Otherwise the athlete lacks the necessary substance in competition.

Alternation of stimulus and regeneration

The training always follows the principle of supercompensation : Intensive stimuli are always followed by a phase of regeneration in order to give the body sufficient time to process the stimuli.

Cyclicality

The principle of cyclicity or periodization is derived from the above principle . The training is organized in cycles, starting with the intervals in an interval series. The following cycles are common:

interval

cyclical repetition of submaximal loads, interrupted by so-called "worthwhile breaks";

Micro cycle: An exercise phase of 2 to 4 days is followed by a regeneration day on which there is no sport-specific training or training of very low scope and intensity. It can also be completely passively regenerated, if necessary supported by massage.
Mesocycle: A period of 3 to 4 weeks is divided into phases with different priorities. For example, a sequence with a focus on endurance - regeneration - intensity is common. Here, too, it is important that the regeneration is adequately dimensioned.
Macro cycle: Here, too, more regenerative phases follow phases of intensive, specific training or competition-intensive phases.

General forms of endurance training

A basic distinction must be made between general and local endurance. As a locally endurance applies if no longer comes as a seventh of the total muscles used. It is more complicated with mixed forms in which the sport-specific load is local, but general stamina is a prerequisite, e.g. B. the arm work in boxing . The anaerobic endurance can, however, also be defined in the sense of block training as the sum of the various local endurance. KAATSU training (in Japanese the abbreviation for “resistance training combined with blood flow impairment”), which was initially developed in Japan, makes use of this principle. Using a type of blood pressure measuring cuff, the local removal of the fatigue substances is made more difficult, which means that local anaerobic training can be carried out more quickly and more effectively. Despite initial fears, this training has no negative side effects and is now mainly used by seniors and untrained people in popular sports for faster performance improvement.

Training form	method	target	intensity	scope
Recovery and compensation training	Extensive permanent method	Support recovery	Lactate levels below the aerobic threshold	no long and overly long units
Extensive basic endurance training	Extensive duration and interval method, driving game	Health aspects, strengthening endurance, fat metabolism training	Lactate levels well below the anaerobic threshold (50-77%)	1-8 hours
Intensive basic endurance training under constant stress	Intensive permanent method	Improvement of cardiovascular performance and glycogen utilization	Exercise up to the anaerobic threshold, i. d. Usually 77-85%	30-120 minutes
Intensive basic endurance training with interval loading	Extensive interval method	Improvement of cardiovascular performance and glycogen utilization	In the area of the anaerobic threshold (not above)	20-80 minutes
Competition-specific intensity training	Continuous method, intensive interval method, repetition method, competition method	Practice the planned pace of competition	Equal to the mean competition intensity, if the scope is high, it is clearly below competition intensity	50–120% of the competition

Training methods

Different endurance performances can be trained differently. When adapting the training plan, you should proceed as individually as possible.

With the intensity of the endurance training, the individual maximum performance must be taken into account. A training effect is achieved from half the maximum performance, the best results can be achieved between 55 and 65% of the maximum heart rate. Aerobic, anaerobic and other thresholds do not have to be taken into account in extensive endurance training. The training intensity is usually monitored by measuring the training heart rate.

Continuous method

With this method, the exercise intensity remains constant during the entire exercise period and must not be above the anaerobic threshold , as otherwise the exercise duration required for an effective training stimulus could not be achieved due to too early fatigue. The effect depends primarily on the duration and only secondarily on the intensity .

The endurance method is particularly suitable for developing basic endurance, ie

for competitive athletes in the early phase of the season's build-up and recurring alternating with more intensive forms over the entire season as well
for beginners and untrained people when they start exercising.

It serves to economize the aerobic glycogen and fat metabolism, to improve the circulatory and respiratory system , and to stabilize the nervous system .

burden: 30 minutes to several hours, low stress
Breaks: only for longer periods of several hours.

Competition method

These are forms of stress that come very close to the competitive situation. Either the competition distance, an under distance or an over distance is completed. You train in competition-like situations so that the functional potentials are fully exhausted, and a higher level of supercompensation should be achieved through a longer recovery break.

burden

Competition distance, underdistance (−10 to 25%) or overdistance (+10 to 25%)

intensity

Maximum range of competition speed

Effects

Development of competition-specific endurance
Extension of the specific service at the highest functional level
Gaining experience under competition conditions and applying tactical behavior

Interval method

The interval method is characterized by the fact that the load is not continuous, but rather at intervals. The exercise intensity is basically in the aerobic-anaerobic transition range (3 to 6 mmol / l lactate ). The breaks are chosen so that there is no complete recovery, but the athlete only recovers about two thirds (principle of the worthwhile break ). This increases the depth of exhaustion and the effect of the training stimulus without permanently damaging the organism and the muscles.

The method is used in the so-called development area to further develop endurance in the direction of competition-specific characteristics (e.g. speed hardness in cycling ), it helps to further raise the individual anaerobic threshold (iANS) , but primarily serves to improve the ability to recover and lactate tolerance .

To improve aerobic endurance, the extensive interval method is used, in which the exercise intensity is in the lower range of the interval methods, to improve the ability to recover and lactate tolerance, intensive methods are used in which the lactate values achieved are briefly above 6 mmol / l, in speed endurance training even above 10 mmol / l can rise.

Load: change of load and pause duration depends on sport from
Intensity: upper GA range to upper transition range (6 mmol / l lactate)
Breaks: worthwhile breaks (see above).

Repetition method

The repetition method is used in competitive sports when, for various reasons, a complete recovery between the load sections, but at the same time a repetition of the load stimulus is required. This is particularly the case with speed training (max. Speed, speed endurance), but also with endurance training in the immediate preparation for a competition (so-called "short distance training" for competition intensity).

Stress: Submaximal to maximal intensity, with different numbers of stresses
Breaks: 1 min to more than 20 min to bring about complete recovery (1 min only when exercising at maximum speed of less than 8 seconds - duration of the restoration of the creatine phosphate reserves 1 min).

Risks

The possible negative effects of long-term and extensive endurance training are also the subject of scientific consideration. The known risks are primarily associated with participation and preparation for extreme endurance events. On the one hand, there can be disadvantageous structural changes in the cardiovascular system, particularly relevant to the heart and the coronary arteries. The most common symptom is abnormal heart rhythms. Furthermore, endurance training can lower the testosterone level .

sports

Endurance training is particularly important in the following sports and has been extensively analyzed and defined by training theory:

Cycling
Triathlon
Long distance running ( 3000 m to marathon ), medium distance running ( 800 m to 1500 m , mile ), obstacle course , walking and long sprint ( 400 m ) in athletics
Cross-country skiing
rowing
Inline skating
Speed skating
swim
Orienteering
Canoe racing

literature

G. Neumann, A. Pfützner, A. Berbalk: Optimized Endurance Training, Meyer & Meyer, Aachen 1999.
Robert Franz Schmidt and F. Lang (Eds.): Physiologie des Menschen, Springer, Heidelberg 2007, p. 928 ff.
G. Neumann: Physiological foundations of cycling, in: Deutsche Zeitschrift für Sportmedizin, vol. 51 (2000), No. 5, p. 169 ff.
W. Lindner: Successful cycling training, blv, Munich 2001.
Pschyrembel .
Michael Gressmann: Bicycle Physics and Biomechanics . ISBN 3-89595-023-8 .
Gunnar Fehlau : 1000 tips for bikers: Component selection - maintenance - troubleshooting . Moby Dick, Kiel 2000, ISBN 3-89595-156-0 .

Individual evidence

^ RF Schmidt and F. Lang (eds.): Physiologie des Menschen, Springer, Heidelberg 2007, p. 939.
↑ ^a ^b R. F. Schmidt and F. Lang (eds.): Physiologie des Menschen, Springer, Heidelberg 2007, p. 937.
↑ Optimized endurance training . Georg Neumann, Arndt Pfützner, Anneliese Berbalk, Aachen 1998, ISBN 3898996158 .
↑ See Neumann, G .: Physiological foundations of cycling , in: Deutsche Zeitschrift für Sportmedizin, Jg. 51 (2000), No. 5, p. 170.
^ W. Lindner: Successful cycling training , blv, Munich 2001, p. 85 ff.
↑ Arnd Krüger : KAATSU training, in: Leistungssport 41 (2011) 5, pp. 38–41
↑ Loenneke JP, Thiebaud RS & Abe T. (2014). Does blood flow restriction result in skeletal muscle damage? A critical review of available evidence. In: Scand J Med Sci Sports , 2014 Mar 20. doi: 10.1111 / sms.12210 . [Epub ahead of print]
↑ Tomasits et al. (2008): Performance Physiology - Basics for Trainers, Physiotherapists and Massage Therapists . ISBN 978-3-211-72019-6 Springer-Verlag, 2007
↑ Bennell, KL; Brukner, PD; Malcolm, SA: Effect of altered reproductive function and lowered testosterone levels on bone density in male endurance athletes . Ed .: British Journal of Sports Medicine. September 1996, PMC 1332330 (free full text).
↑ Hackney, AC: Effects of endurance exercise on the reproductive system of men: the 'exercise-hypogonadal male condition . Ed .: Journal of Endocrinological Investigation. doi : 10.1007 / BF03346444 .

[1] RF Schmidt and F. Lang (eds.): Physiologie des Menschen, Springer, Heidelberg 2007, p. 939.

[schmidt-937-2] R. F. Schmidt and F. Lang (eds.): Physiologie des Menschen, Springer, Heidelberg 2007, p. 937.

[3] Optimized endurance training . Georg Neumann, Arndt Pfützner, Anneliese Berbalk, Aachen 1998, ISBN 3898996158 .

[4] See Neumann, G .: Physiological foundations of cycling , in: Deutsche Zeitschrift für Sportmedizin, Jg. 51 (2000), No. 5, p. 170.

[5] W. Lindner: Successful cycling training , blv, Munich 2001, p. 85 ff.

[6] Arnd Krüger : KAATSU training, in: Leistungssport 41 (2011) 5, pp. 38–41

[7] Loenneke JP, Thiebaud RS & Abe T. (2014). Does blood flow restriction result in skeletal muscle damage? A critical review of available evidence. In: Scand J Med Sci Sports , 2014 Mar 20. doi: 10.1111 / sms.12210 . [Epub ahead of print]

[8] Tomasits et al. (2008): Performance Physiology - Basics for Trainers, Physiotherapists and Massage Therapists . ISBN 978-3-211-72019-6 Springer-Verlag, 2007

[9] Bennell, KL; Brukner, PD; Malcolm, SA: Effect of altered reproductive function and lowered testosterone levels on bone density in male endurance athletes . Ed .: British Journal of Sports Medicine. September 1996, PMC 1332330 (free full text).

[10] Hackney, AC: Effects of endurance exercise on the reproductive system of men: the 'exercise-hypogonadal male condition . Ed .: Journal of Endocrinological Investigation. doi : 10.1007 / BF03346444 .