As an active diver, the success of underwater activities is closely linked to a person's overall health and physical development. Endurance in sport is the ability to continue to function for a long time without reducing its effectiveness. In simple language - continue to operate with constant speed, power and accuracy. There are, of course, sports - long distance running, cycling, skiing, swimming, etc., in which endurance is the predominant physical trait and we call these sports endurance sports. However, the physical trait - endurance is necessary for athletes of all sports.
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Aerobic threshold for total endurance
In sports, endurance is divided into general and special endurance. According to the body's physiological readiness for exercise, distinguishes between aerobic and anaerobic endurance. Aerobic endurance is the body's ability to provide energy through the amount of oxygen inhaled. Anaerobic endurance is the body's ability to provide energy without the presence of oxygen, creating a so-called oxygen debt, when the activity to be performed is very fast, powerful and the body is unable to absorb as much oxygen as needed for this activity.
Body aerobic threshold training
The first step is to train the body to be able to provide energy in the presence of oxygen for as long as possible, to be able to absorb and use the inhaled oxygen as much as possible. The moment when the body is no longer able to increase the amount of oxygen used and oxygen debt begins to form, is called the body's aerobic threshold, but the body's ability - is called aerobic capacity. During aerobic exercise training, the heart rate (pulse) should be between 50% and 70 % of the Athlete's maximum heart rate. Let me remind you that the simplest calculation of the maximum heart rate is subtracting the athlete's age from the number 220.
Body aerobic threshold workouts at different ages
Preschool (5-6 years old) and youngest school age children are given a load in the form of games and games. In addition, we control the pulse rate, and when it reaches 170 - 180 beats / min, rest must be organized. In aerobic endurance training, the first rest for children should be organized for 5 -8 minutes, until the pulse returns to the level of 120 - 140 beats / min, the second rest is shortened to 3 -4 min, but the third - up to 2-3 minutes. However, the main measure of rest time is your heart rate. For youth middle and senior group students, as well as, of course, adults, aerobic training is often organized using a smooth method - a long run with an intensity of 60% from the maximum heart rate (SFmax).
Aerobic threshold and capacity building
The interval method can also be used to develop aerobic performance. In this case, the intensity of the exercise should be 75% - 85% of SFmax. When starting the exercise, the SF should be at least 120 beats / min. Exercise is performed until the pulse reaches 180 beats / min. Rest break - until SF returns 120 -130 beats / min. It is recommended to fill the rest break with light flexibility or dexterity exercises. If the SF does not return to the level of 120 -130 beats / min after another 3-4 minutes, then the aerobic exercise should be stopped, because after this time the process of vasoconstriction in the working muscles begins.
