How can I increase anaerobic endurance?

athletes usually increase anaerobic endurance by targeted exercise on or near the anaerobic threshold. This is usually achieved through interval training, where the athlete performs a number of activities with high intensity intensifying with the times of recovery at lower intensity. This training regime usually increases anaerobic threshold, which is directly related to anaerobic endurance. Interval training is usually specific to sports, so runners usually perform a number of hills or tracking sprints, cyclists perform speed intervals, etc. Cardiovascular system is usually not able to keep up with the requirements of work muscles, so most of the energy -powered cells are performed in the absence of oxygen. During the process, lactic acid is produced as a by -product, accumulates on the cell and reduces the pH and the efficiency of the energy plan. When the lactic acid concentration reaches a critical point, muscle cells are no longer able to produce sufficient energy to downloadí, resulting in muscle failure. This point is called anaerobic threshold .

Interval training promotes anaerobic endurance by increasing the muscle trades of Adenosin Triphospahte, glycogen and phosphocreatine, each involved in anaerobic metabolism. In addition, muscle cells adapt to interval training by increasing the buffer capacity, which increases the ability of the cell to control lactic acid. These adaptations increase the ability of muscle to work with high intensity for a longer period of time.

Exercise intensity can be determined by heart rate monitoring. The maximum heart rate is calculated by deducting the age of the athlete from 220. The intensity of the goal is then expressed as a percentage of maximum heart rate. Anaerobic TypicalLy training requires work with an intensity of about 80 to 90% of this number and interval training to increase anaerobic endurance usually includes a higher end of this rangeAhu.

To add interval training to training, the athlete should start with a light heating 10 to 15 minutes to increase blood flow to the muscles. The first high intensity interval should take about one minute, followed by a cooling period where heart rate drops to 120 beats per minute or lower. Complete exercise will usually include about six intervals that adapt as needed depending on personal preferences and fitness level. As anaerobic endurance increases, muscles become more efficient in coping with lactic acid and less time will be needed to recover.

runners use a variant for standard interval training to increase anaerobic endurance, speed and strength. Fartlek training includes random intervals, usually when running on the road or roadway. The interval begins when the mood hits, ends when the runner is sufficiently exhausted, and the training continues as long or a short period as required. ParishTlek Training is often praised as fun and spontaneous than standard interval training and is especially pleasant to perform with a running partner.