We can define the anaerobic threshold like the moment, during an
incremental effort, when the fatigue and continuing difficulty start to
increase notably regarding to the time spent before. Once arrived to the
anaerobic threshold, the time you’ll spend running is highly reduced. This
phase is normally related with number 7 on the scale from 1 to 10.
Here we bring you some methods to develop the
lactate threshold:
-For a low level: Fractional training until
40-50 minutes with UAE-UAN intensity.
-For a medium level: medium interval training
(3-12 minutes) 30 minutes and resting less than a half of the time spent
running each interval.
-For a high level: long interval training (4-15
minutes) from 40 o 60minutes and density from 4 to 7.
Here we also differentiate the correct training
for long distances like half marathon. In which case you should train 2-5 bpm
under your UAN. Volume between 30 and 60 minutes. Density of 7.
In the next file the Olympic Spanish Committee made
a nice job defining the intermittent anaerobic exercise, its physiological
foundations and ways to control it. We hope it results as interesting for you
as it was for us!
References:
Esteve
Lanao J, Cejuela Anta R, Menéndez de Luarca Zumalacarregui J. Entrenamiento de
la resistencia en deportes cíclicos. Libro Deportes. 2010. 171 - 193
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