Ask for advice on endurance training methods and how to do endurance training

Run 20 to 35 minutes every morning Be sure to stick to it Don't be afraid of the cold.

You are overweight: a reasonable diet, a moderate amount of exercise, good lifestyle habits. Stick to 1 hour of aerobic exercise every day, 40 days is too long, play more of your favorite ball games will have an effect.

Periodic exercise, insisting on exercising more and more every day, so that endurance will increase.

The cultivation of the will.

1.Stimulate consciousness and enthusiasm. Long-distance running is a sport that is not very popular with young students.

Long-distance running is of great significance for exercising the body and cultivating the will to endure hardships and perseverance. Therefore, before class, it is necessary to mobilize the mind and introduce the important role of long-distance running, as well as the problems that will arise in the process of practice, such as "pole" and "second breath", so that students can be fully prepared and can advance in the face of difficulties when practicing. In addition, the test makes it clear to students that the "endurance running" test is a test of endurance running ability on the one hand, and a test of students' strong will on the other hand.

2.Develop the ability to overcome difficulties. The central part of cultivating the quality of will is to overcome difficulties, in teaching, there must be strict requirements, and can not be separated from the actual level of students, to consider the basic state of students, reasonable arrangement of teaching procedures, decomposition of difficulties, and gradual guidance, so that students are always in a state of confidence, Lu Fu continues to overcome difficulties, step by step enterprising Brother Sakura, accompany the song with the final success.

For example, in freestyle teaching, students must first be dispelled from being "afraid of water". At the beginning, you can arrange to do some exercises such as water playing, water fighting and floating in the shallow water, and then arrange some water picking up exercises to make students master a certain water nature before starting to teach. Through teaching, students are trained in skills, skills and willpower.

The main content of endurance training for middle-distance runners includes aerobic endurance training and anaerobic endurance training, aerobic endurance training methods include aerobic basic exercises, aerobic interval running, long-distance repetitive running, etc., and anaerobic endurance training includes anaerobic interval running, interval sprinting, long-distance variable speed trail running, etc.

1. Aerobic endurance training methods

The first choice is to use various exercise methods with low intensity and long load time. The specific methods and techniques commonly used in the exercise include the following:

1) 4000 meters - 12000 meters at a constant speed. The heart rate is controlled at 150 beats, and the heart rate is at the mercy of running at a constant speed.

2) Trail running; Use the park. Run trail for more than 30 minutes in the mountains or in a good environment, and control your heart rate at 150 beats. Use the environment to regulate your mood and reduce fatigue.

3) 10-minute jump rope: Use jump rope for endurance exercises. Insist on the same beating frequency within 10 minutes, but you can change the beating method to jump on one foot or both feet;

2. Anaerobic endurance training method

That is, the training method of short load time, large exercise density and short intermittent time is selected for special exercises, and the following methods and techniques are often used

1) 30m, 60m, 100m sprint.

2) 400 meters, 800 meters variable speed run:

3) Jumping Trojan Knee Lift - Left and Right Slide to the Ground.