Training Types in Endurance Training
Energy Generation
| Aerobic Endurance | Anaerobic Endurance |
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Definition | Aerobic means "with oxygen", because here oxygen intake is higher or at least in balance with the body´s oxygen demand. Therefore the body receives enough oxygen to generate its energy from glucose and fat. Carbon dioxin and water are the only occurring waste products and are removed through the skin as sweat and while breathing out. During aerobic exercise the heart rate has to stay between 50 - 70(80)% of the maximum heart rate. | Anaerobic means "without oxygen". Behind the anaerobic threshold of about 70-80% of the maximum heart rate, lactate, as metabolic waste product from burning sugar, begins to accumulate in the blood, because it can´t be removed as fast as it is produced. While training at this level the muscles use glucose as their only energy source. |
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Energy Generation | aerobic, with oxygen | anaerobic, without oxygen |
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Heart Rate | 50-80% max. | 80-100% max. |
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Energy Source | glucose and fat | glucose only |
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Waste Products | carbon dioxin, water | lactic acid |
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Exercise Level | low to moderate level | high level |
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Exercise Duration | mid- to long-term | short-term |
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Limiting Factors | - maximum oxygen intake capacity
- metabolic capacity | - capacity of energy production,
- lactic acid level
- resistance against lactic acid |
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Pros & Cons | + glucose / body fat as main energy source
+ harmless waste products: water / carbon dioxine
+ almost no lactic acid production
+ short recovery time
+ body can easily adapt
+ strenghtened immune system | - main energy source is glucose only
- lactic acid production may limit performance
- long recovery time
- places extreme demands on the body
- immune system weakened |
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A health or fitness related endurance training has to be mainly aerobic, because of the tremendous benefits during and after working out.
Muscles Involved
| Basic Endurance | Local Endurance |
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Definition | more than 20% of the muscles | less than 20% of the muscles |
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Examples | running, swimming | arm motion when boxing |
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The performance level of basic endurance training depends on the ability of the cardiovascular system to provide enough oxygen, while the performance of local endurance training doesn´t require significant amounts of oxygen and therefore is mainly limited by the capability of the muscles involved.
Type of Motion
| Dynamic Endurance | Static Endurance |
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Type of Motion | dynamic motion | static contraction |
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Examples | running, swimming, ... | archery |
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Duration
Short-term | Mid-term | Long-term |
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45 sec - 2 min | 2 min - 10 min | > 10 min |