Experienced endurance training – Experienced sportsmen and -women posses a long-term endurance training routine and have developed a pronounced feeling for the rate of perceived exertion. They are able to pursue their individual training objectives independently choosing the right training methods and have reached a high physical endurance level.
Experienced endurance training frequency
A weekly amount of 4 to 6 endurance sessions, each of at least 45 minutes is recommendable. Buskies W./Boeckh-Behrens W. (2014) have defined an optimum of 4 to 7 hours endurance training per week. Any further unit is not proportional to the possible improvement of health effects.
Experienced endurance training intensity
An intense (endurance) training requires a good feeling for your own body. In addition to the heart rate it could be reasonable to know about the blood lactate values to have a better workout control. A blood lactate test determines at what intensity or heart rate the muscle hyperacidizes. With increasing exertion the body protects itself by producing lactic acid within the muscles. This effect forces us to abort the workout if the intensity gets too high. The ones who know about their individual limits can avoid such effects. Also experienced athletes do not benefit from workouts at maximum heart rates.
Experienced endurance training performance tests
There are several further methods to check on the exertion-level that are quite helpful. Such are the breath-step-rhythm, nasal breathing or speak-test. Besides the ergometer-based or regular running/cycling tests the performance can be evaluated with additional checks, like the Cooper test or the Helsen test. The mentioned methods can be looked up online or in Buskies W./Boeckh-Behrens W. (2014).
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