AEROBIC ENDURANCE

CONTINUOUS TRAINING

what is it?

Aerobic endurance is the ability to continue aerobic activity over a long period of time.

Aerobic endurance is one of the main fitness components and is important for success in many sports.

Some sports such as distance running require physical attribute. In other sports such as football, a good endurance is also important as it can allow them to last for the duration of the game.




 

ways to train it?

Continuous training is a type of training which is used by people who want to lose weight or to manage their weight by reducing their body fat content.

 This is the reason why aerobic endurance is used for pre season by football teams and rugby teams. Body fat can be reduced by this type of training because training results can increase levels of hormones, epinephrine and norepinephrine.

 These activate enzymes which break down triglycerides into fatty acids. These are then used as an energy source and reduce the body fat levels.

 

As well as health related benefits of aerobic endurance training methods, there are different benefits for sports performance.

They are able to improve blood volume, mitochondrial size and density, develop neuromuscular patterns and improve muscle tone.

 All of these benefit performance levels in a range of sport.




 

How you do it?

Continuous training is a steady state, long, slow distance training.

This type of training involves an athlete to run at a steady pace over a long period of time.

The intensity of the training that they take part in should be moderate as they are jogging over a long distance and for a long period of time.

One way you could complete a continuous training session could be jogging steadily in a marked out area for a certain duration of time.
This could be jogging around the outlined football pitch with the same pace for 15 minutes.



 

 

 

 

 

links to sport

For a marathon runner to train, they could use this method of training as it would benefit them and would allow them to improve.

A marathon runner could... complete a long distance run at a steady pace. This would allow their muscles to adapt to working for long periods of time.

 As the weeks progress, they could increase the distance they run.
This would allow an increase in their muscles and they can adapt to running long distances.

Over time, doing this will allow them to become used to running long distances.



 

 

benifits

The benefits of this type of training is:

• beginners can find it useful as they are beginning to start a structured exercise.
• They are able to complete a short distance which will suit them.
• They can then gradually increase the distance that they increase when the feel they are capable of doing so.

disadvantages

The disadvantages of this type of training is

• the participants are at high risk of injuring themselves when they are running for long distances on hard surfaces. It is important that the sports person wears correct footwear to protect their legs when running on hard surfaces.