What is the difference between strength training and endurance training?

1. Run regularly.

Objective: To develop the general endurance level of athletes and improve the body's aerobic and mixed oxygen energy supply capacity.

Method: Do a 10-15 minute timed run on the field, on the road or in the woods. The intensity is 55%-70%, and in a longer period of running at a constant pace, the heart rate can be used to control the running speed, and the heart rate at rest + (maximum heart rate - heart rate at rest) 60 can be used.

2. Fatlek runs.

Objective: To develop the general endurance level and specific endurance level of athletes, and to improve the aerobic, mixed oxygen and anaerobic energy supply capacity of the body.

Method: The intensity of the acceleration run is generally 80%-90%, the distance of the acceleration run is 20-50 meters, and the relaxation jogging section should not be too long.

3. Variable speed running.

Objective: To develop the specific endurance level of athletes and improve the body's ability to mix oxygen and anaerobic energy supply.

Method: Alternate running the same or different distances at different speeds in the athletics field. For example, 100 meters fast + 100 meters slow + 200 meters fast + 200 meters slow + 300 meters fast + 300 meters slow + 400 meters fast + 400 meters jogging.

4. Treadmill exercises.

Objective: To develop the general endurance and specific endurance level of athletes, and to improve the aerobic and mixed oxygen energy supply capacity of the body.

Method: Perform a combination of brisk walking and medium-speed running on the treadmill for 20-30 minutes.

5. Run the steps.

Objective: To develop the specific endurance level of athletes and improve the body's strength and endurance.

Method: On a 30-50 cm high stand, run 40-50 steps in a row, repeating for 4-6 sets. The next set of exercises begins when the heart rate returns to 120 beats during each interval.

You can also do resistance exercises that overcome your body weight for a longer period of time (1-3 minutes) or more times (30-50 times).

6. Non-special exercises.

Objective: To develop the general endurance level of athletes, improve the body's aerobic and mixed oxygen energy supply capacity and comprehensive exercise ability.

Method: Groups for about 30 minutes of ball games (such as football, basketball, etc.) or games. Sports injuries should be avoided during practice. You can also swim, skate, row, bike, climb, skip rope, etc. for a long time.

Endurance quality is not only a manifestation of the body's endurance and cardiopulmonary ability, but also a very penetrating quality: In the strength and speed quality, endurance occupies an important position In daily life, any work will not be overnight, it must be completed in a period of time As long as there is a period of time, endurance must appear

"Persistence" is an important characteristic of endurance quality, and persistence is clearly reflected in all work: maintaining a certain posture in a certain period of time, long-term meetings and negotiations, etc., it can be seen that "endurance quality" is an important basic quality, which can set off other qualities better

Endurance quality is the reserve amount of athletic ability

Endurance quality plays a very key role in life, and many people now feel that life and work are stressful, which is actually a reflection of the decline in endurance quality

Flexibility Agility is closely related to the technical quality during exercise, the range of motion, and the technical difficulty of the exercise, and at the same time, flexibility and agility are closely related to the prevention of injuries Therefore, strengthening flexibility Agility training is very important

Speed Strength exercises are combined with flexibility and agility exercises, and flexibility Agility exercises are also permeated with speed, strength, endurance exercises, so when doing flexibility and agility exercises, other qualities are also improved

At present, there is a gradual increase in the number of exercises for flexibility, and the exercises are also more interesting, such as yoga, Pilates, dance, etc., which can improve flexibility and agility very well

In terms of physical health, the "four qualities" are an organic whole, all of which are indispensable and must not be wasted

Aerobic fitness was pioneered by Dr. Cooper, an aerobic fitness expert in Texas, USA In the United States and even around the world, aerobic fitness has been accepted by fitness enthusiasts since its inception, especially in the United States, from the elite and celebrities to the common people, which is all the rage and has not faded to this day

1. There are three elements of strength training, or three characteristics.

2. The first is large weight and low frequency; The second is the number of groups; The third is long displacement.

3. Endurance training means focusing on long-term continuous exercise, including long-distance running, long-distance swimming, long-distance free cycling, etc., the main goal is to enhance cardiopulmonary function, improve the ability of muscles to use oxygen, and adapt the body to long-term aerobic exercise.

4. Due to the different training methods, the human body's muscle shaping will have different responses to the hunger and rent of these two training methods. Generally speaking, endurance training can increase the maximum oxygen utilization rate, on the one hand, increase the ability of the heart to output blood, and the number of microvessels, so that in a certain period of time, the amount of blood reaching the muscles increases, and at the same time increase the mitochondria in the muscles and are responsible for oxidizing nutrients, so that the muscles can use the oxygen in the blood more efficiently, and reduce the production and accumulation of lactic acid, reduce the phenomenon of fatigue in the muscles.

5. But sometimes endurance training will reduce the strength of muscles, and there is no obvious effect on promoting muscle growth, that is, it is impossible to obtain a large muscle circumference through endurance training. However, overall, the muscles will be well-coordinated and well-proportioned.