Endurance training can be done in two ways: either continuously or discontinuously (split). Each technique strengthens the heart differently. However, the purpose is the same: improve your health.
Endurance training with continuous
This method is most commonly used. The goal is to maintain an almost identical intensity throughout all the effort without any real significant change.
Work continuously increases the volume of the heart. During each cardiac contraction, the heart expels much blood, so much more oxygen to the working muscles.
Thus, the heart will beat slower both in effort but also break, so the heart will tire less.
This type of training allows you to:
Weight loss
A better weight control
An improvement of the cardiovascular and respiratory system
An improvement in the overall vascularization
Better management of sleep
Better stress management
in practice
Take the example of a continuous drive on the treadmill for 45 minutes.
Start with a brisk 5 minutes to allow your body to "wake up" and that all systems are operational during exercise.
Increase the speed until you feel compelled to run. During the meeting body, gradually increase the speed every 5 minutes for example so as not winded after 10 minutes. We need the increase is small and not free so your body (but especially your head) do not notice too quickly.
After 35 minutes, slow to finish the last 10 minutes brisk walking and running quiet.
Take the example of a continuous drive for 30 minutes on bike
Begin pedaling with a * 60 RPM for 5 minutes at a difficulty level between 0 and 2.
For the next 20 minutes, go to an RPM * 80 by increasing the level of difficulty 3, 4, 5 ... depending on your shape.
The last 5 minutes are to perform more quietly by decreasing the intensity and RPM *
Note:
These two examples help you understand the philosophy of this technique is not an end in itself. Adapt according to your possibilities.
The method is the same if you do your cardio training outdoors, so not all parameters play on consoles machinery room.
Although this method is effective and most commonly used, a large heart lacking strength will tire long term. Now it sends more blood with each contraction, we will have the muscle. It's training comes in split there.
Endurance training split
The heart has to bulk up but also strength. The split work will therefore increase the thickness of the walls of the heart.
How to proceed?
The work request fractionated high amplitudes compared to intensities of the continuous drive. There are regular and irregular split split.
The regular split is to modify the intensity to accurate and consistent times.
Consider the bicycle.
Compared to continuous work, the split does not exceed more than 30 minutes as it is very demanding.
If we assume on the basis of 30 minutes, 5 minutes to make the light look as the body wakes up.
During the next 20 minutes, alternate 1 minute maximum that you will be able to do, then for the next 4 minutes you will pedal speed "normal" for example intensity 2-4 and 60-70 RPM *.
Repeat this 4 times in total for your 20 minutes.
Finish with 5 minutes of low speed
In summary:
5 minutes warm-up
1 minute bottom
4 minutes of recovery
1 minute bottom
4 minutes of recovery
1 minute bottom
4 minutes of recovery
1 minute bottom
4 minutes of recovery
5 minutes to perform calmly.
Total time: 30 minutes
The uneven split has no logic, except that change all the time intensities.
Take this time the treadmill. Also on the basis of 30 minutes (you can push up to 45 minutes maximum).
5 minutes warm-5-1 km.h
2 minutes to 8 km.h-1
1 minute 11 km.h-1
1 minute 9 km.h-1
13 to 45 seconds-1 km.h
2 minutes 15 seconds to 7.5 km.h-1
3 minutes 10 km.h-1
1 minute to 8 km.h-1
1 minute 30 seconds at 12 km.h-1
1 minute 30 seconds at 9 km.h-1
2 minutes 11 km.h-1
1 minute to 8 km.h-1
1 minute 30 seconds to 13 km.h-1
1 minute 30 seconds at 9 km.h-1
Km.h 5 minutes to 5-1
Note:
This is an example of work on uneven split treadmill for a current 10 km.h-1 average person. To you to adapt this technique in relation to your driving machine.
And if I'm training outdoors?
Changes intensities become so for each person. Intensities change regularly depending on the route (ratings, down stairs, bridge, sand, asphalt ...).
This type of training allows you to:
A weight loss of more or less
A better weight control
An improvement of the cardiovascular and respiratory system
An improvement in the overall vascularization
Better management of sleep
Better stress management
A very entertaining drive
To push his body further effort
Why the split is recommended that continued for weight loss?
Summarizing simplistically physiological changes, we at first, when you gain weight increased volume bags of fat (adipocytes). These storage locations are highly vascularized (both to bring the fat to store them, but you tap into these reserves during prolonged efforts more or less). When fat cells increase in size, these vessels are compressed. The blood is therefore very difficult to see more opportunities to spend (causing partly orange peel appearance).
To take a picture, imagine that these vessels are represented by a plugged hose. If you open the tube gently, nothing will happen. For the lead, so we will have to open the valve significantly.
Going back to our cardiovascular system, if you make a continuous work of medium intensity, your hair in contact with the fat cells remain compressed.
By piecing together split (regular or irregular) you ask your heart to beat faster to send more blood (in parallel with an increase in pressure). Therefore capillaries will open again compressed, allowing an improvement in the use of stored fat.
conclusion
There are two techniques of training for endurance work: training and continuous training split.
Both methods have much in common. However, continuous work requires more motivation for staying on a (indoors) or run outside for 30, 45, 60 minutes and beyond is not clear.
The work was split ahead at this level: the deadlines are short term (after 1, 2 or 3 minutes I accelerate, then I slowed down) ... So it's much easier to s' invest in intensities usually we could not keep.
In the end, you will find that the distance is greater than that made with a continuous drive.
Avoid performing interval training with training alternately continuously. You will find that this work is very demanding (if this is not the case, increase all your speeds).
Make way for the rest to your imagination. If you want to see your progress, keep a table all your changes to the repeat of a drive to another.
RPM: Rotation per minute. This is the number of pedal stroke you make during a minute.
Endurance training with continuous
This method is most commonly used. The goal is to maintain an almost identical intensity throughout all the effort without any real significant change.
Work continuously increases the volume of the heart. During each cardiac contraction, the heart expels much blood, so much more oxygen to the working muscles.
Thus, the heart will beat slower both in effort but also break, so the heart will tire less.
This type of training allows you to:
Weight loss
A better weight control
An improvement of the cardiovascular and respiratory system
An improvement in the overall vascularization
Better management of sleep
Better stress management
in practice
Take the example of a continuous drive on the treadmill for 45 minutes.
Start with a brisk 5 minutes to allow your body to "wake up" and that all systems are operational during exercise.
Increase the speed until you feel compelled to run. During the meeting body, gradually increase the speed every 5 minutes for example so as not winded after 10 minutes. We need the increase is small and not free so your body (but especially your head) do not notice too quickly.
After 35 minutes, slow to finish the last 10 minutes brisk walking and running quiet.
Take the example of a continuous drive for 30 minutes on bike
Begin pedaling with a * 60 RPM for 5 minutes at a difficulty level between 0 and 2.
For the next 20 minutes, go to an RPM * 80 by increasing the level of difficulty 3, 4, 5 ... depending on your shape.
The last 5 minutes are to perform more quietly by decreasing the intensity and RPM *
Note:
These two examples help you understand the philosophy of this technique is not an end in itself. Adapt according to your possibilities.
The method is the same if you do your cardio training outdoors, so not all parameters play on consoles machinery room.
Although this method is effective and most commonly used, a large heart lacking strength will tire long term. Now it sends more blood with each contraction, we will have the muscle. It's training comes in split there.
Endurance training split
The heart has to bulk up but also strength. The split work will therefore increase the thickness of the walls of the heart.
How to proceed?
The work request fractionated high amplitudes compared to intensities of the continuous drive. There are regular and irregular split split.
The regular split is to modify the intensity to accurate and consistent times.
Consider the bicycle.
Compared to continuous work, the split does not exceed more than 30 minutes as it is very demanding.
If we assume on the basis of 30 minutes, 5 minutes to make the light look as the body wakes up.
During the next 20 minutes, alternate 1 minute maximum that you will be able to do, then for the next 4 minutes you will pedal speed "normal" for example intensity 2-4 and 60-70 RPM *.
Repeat this 4 times in total for your 20 minutes.
Finish with 5 minutes of low speed
In summary:
5 minutes warm-up
1 minute bottom
4 minutes of recovery
1 minute bottom
4 minutes of recovery
1 minute bottom
4 minutes of recovery
1 minute bottom
4 minutes of recovery
5 minutes to perform calmly.
Total time: 30 minutes
The uneven split has no logic, except that change all the time intensities.
Take this time the treadmill. Also on the basis of 30 minutes (you can push up to 45 minutes maximum).
5 minutes warm-5-1 km.h
2 minutes to 8 km.h-1
1 minute 11 km.h-1
1 minute 9 km.h-1
13 to 45 seconds-1 km.h
2 minutes 15 seconds to 7.5 km.h-1
3 minutes 10 km.h-1
1 minute to 8 km.h-1
1 minute 30 seconds at 12 km.h-1
1 minute 30 seconds at 9 km.h-1
2 minutes 11 km.h-1
1 minute to 8 km.h-1
1 minute 30 seconds to 13 km.h-1
1 minute 30 seconds at 9 km.h-1
Km.h 5 minutes to 5-1
Note:
This is an example of work on uneven split treadmill for a current 10 km.h-1 average person. To you to adapt this technique in relation to your driving machine.
And if I'm training outdoors?
Changes intensities become so for each person. Intensities change regularly depending on the route (ratings, down stairs, bridge, sand, asphalt ...).
This type of training allows you to:
A weight loss of more or less
A better weight control
An improvement of the cardiovascular and respiratory system
An improvement in the overall vascularization
Better management of sleep
Better stress management
A very entertaining drive
To push his body further effort
Why the split is recommended that continued for weight loss?
Summarizing simplistically physiological changes, we at first, when you gain weight increased volume bags of fat (adipocytes). These storage locations are highly vascularized (both to bring the fat to store them, but you tap into these reserves during prolonged efforts more or less). When fat cells increase in size, these vessels are compressed. The blood is therefore very difficult to see more opportunities to spend (causing partly orange peel appearance).
To take a picture, imagine that these vessels are represented by a plugged hose. If you open the tube gently, nothing will happen. For the lead, so we will have to open the valve significantly.
Going back to our cardiovascular system, if you make a continuous work of medium intensity, your hair in contact with the fat cells remain compressed.
By piecing together split (regular or irregular) you ask your heart to beat faster to send more blood (in parallel with an increase in pressure). Therefore capillaries will open again compressed, allowing an improvement in the use of stored fat.
conclusion
There are two techniques of training for endurance work: training and continuous training split.
Both methods have much in common. However, continuous work requires more motivation for staying on a (indoors) or run outside for 30, 45, 60 minutes and beyond is not clear.
The work was split ahead at this level: the deadlines are short term (after 1, 2 or 3 minutes I accelerate, then I slowed down) ... So it's much easier to s' invest in intensities usually we could not keep.
In the end, you will find that the distance is greater than that made with a continuous drive.
Avoid performing interval training with training alternately continuously. You will find that this work is very demanding (if this is not the case, increase all your speeds).
Make way for the rest to your imagination. If you want to see your progress, keep a table all your changes to the repeat of a drive to another.
RPM: Rotation per minute. This is the number of pedal stroke you make during a minute.
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