Isn't fitness going up? Here are the methods that will make your endurance rise!
You start jogging. You get on the rhythm, but the condition doesn’t seem to rise as desired. Your running buddy would already like to tighten up, but your legs won’t get up. This is frustrating, but you are not alone. Studies have found that up to half of people do not develop properly with traditional training methods. Fortunately, new research data brings light to the dark: with the right training methods, virtually everyone is allowed to improve!
Headaches for exercise scientists - people who do not develop exercise
This problem of underdeveloped people has been of interest to sports scientists for years. Studies have shown that for one reason or another, 30-50% of people do not get significant results from a generally good exercise program that should work very well on paper. The genes are thought to partly explain this difference. Yet only about 50% of developmental differences are explained by genes. Not all the causes of this phenomenon are yet known, but fortunately the most important thing is starting to be clear: when training methods are filed, the number of underdeveloped people can drop to virtually zero.
However, let’s think a little more about why development in training is important for a lighter? First of all, development really inspires a lot. When you find that the same loop folds more easily and faster, or before a heavy daily chore runs smoothly than doing the game, it really motivates. Second, the level of sustainability is related to health risks. Elevated oxygen uptake provides good protection against public diseases, except for type 2 diabetes, for which it is not the most effective measure. Thirdly, if the endurance condition is good, you can cover 6-10 kilometers instead of 4-5 kilometers, for example, which consumes more energy and makes weight management more efficient! So it's worth putting your endurance fitness on the rise!
Effects of regular and interval training on endurance fitness
The researchers recently divided 42 untrained people into two groups. The first group did an hour-long endurance training three times a week and the second group did a 4 * 4 minute interval training. The groups practiced for 6 weeks. The researchers were particularly interested in how many of the groups are found to be poorly developed or not developed at all.
After 6 weeks, it was time to measure the results. Half of the group doing steady-state training did not develop significantly. Of the group that made intervals, 20 trainees, or 95%, developed significantly. So the difference was really significant.
Personally, I see the weakness of the study being that those who trained at a steady pace trained at a much lower rate than interval trainers. This slightly impairs the usability of the study, but by no means completely eliminates it.
Increasing the number of training sessions also starts the development
A study published a couple of years ago, on the other hand, found that increasing the amount of exercise triggered the development of endurance fitness. In this study, people exercised for 6 weeks either 1, 2, 3, 4, or 5 times a week. There were no debilitates who trained 4 and 5 times a week, and the debilitated groups who trained 1, 2, or 3 times a week were all developed when they did another 6-week training session with 2 additional workouts per week (eventually they did 3-5 workouts per week). , depending on the group to which the subject originally belonged).
Practical tips for the lightener
It seems that weak development can be turned into good development by either increasing quantity or power. Here are practical training instructions in which I also apply the methods used in the study. I have used similar tools in my work and the results have been very good.
MEASURE 1: INCREASE THE AMOUNT
If you like a lower-intensity and at most moderate endurance workout, and time management isn’t an issue for you, try increasing the amount of endurance training you do. In another study, it was added 2 hours a week, but you can do the addition a little quietly, say 30 minutes a week for a month. Training can be effective in the middle ground between basic endurance training and speed exercise.
However, keep in mind that there would be at least one clearly more effective speed exercise session a week. Research data suggest that low-power, keep-able-to-speak-without-squeak-basic endurance training will eventually stop the improvement in fitness, as the power stimulus of the training will be lacking. The first of the above studies also points in the same direction.
MEASURE 2: INTERVAL TRAINING
Thus, according to a recent study, interval training seems to be particularly useful in improving endurance fitness so that virtually everyone develops effectively.
You can grab the exercise used in the recent study directly. It was structured as follows:
10 minutes of warm-up at about 70% of maximum heart rate * (basic endurance)
4 * 4 minute endurance interval with 4 minute work interval.
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