Endurance quality
1. Depending on the duration of the activity.
Short-term endurance, medium-term endurance and long-term endurance
2. According to the relationship with special projects
General endurance and special endurance
3. According to the function of organ system
Cardiovascular endurance
Aerobic endurance anaerobic endurance lactic anaerobic endurance non-lactic anaerobic endurance
Aerobic and anaerobic mixed endurance and anoxic endurance
Muscle endurance, local endurance and general endurance.
4. According to the way muscles work
Static endurance and dynamic endurance.
First, endurance quality can be divided into short-term endurance, medium-term endurance and long-term short-term endurance according to the duration of activities. Short-term endurance mainly refers to the endurance required by sports (such as 45 seconds to 2 minutes).
The energy supply in exercise is mainly provided through anaerobic process, and the oxygen debt is high. 80% of the energy for 400-meter running is provided by anaerobic system, and 60 ~ 75% of the energy for 800-meter running is provided by anaerobic system.
Moderate endurance mainly refers to the endurance required for exercise lasting 2-8 minutes. Its intensity is less than short-term endurance events but greater than long-term sports events, and oxygen debt will occur if oxygen supply cannot fully meet the needs. Anaerobic system provides about 20% energy in 3000m running, and 50% energy in1500m running is provided by anaerobic system. Provide the energy needed for exercise through the mixing process of aerobic and anaerobic.
Long-term endurance refers to the endurance required for sports lasting more than 8 minutes. During the whole exercise, the heart tube and respiratory system of human body are highly mobilized, and the heart rate, cardiac output per minute and pulmonary ventilation all reach a considerable level to ensure the aerobic process of exercise.
Second, according to the relationship with special sports, endurance quality can be divided into general endurance and special endurance.
General endurance refers to the ability of athletes' organs and systems to coordinate their work for a long time, including the following characteristics: the work lasts for a long time, uninterrupted, large muscle groups participate in the work, the exercise intensity is relatively small, and the cardiovascular system function adapts to the form and time of activities.
Special endurance refers to the ability of athletes to maximize their functional ability, bear special loads for a long time and keep working in order to improve their special performance. The main feature of special endurance is to highlight special features. To meet the needs of special sports, such as sprint events, it takes a long time to maintain the special endurance of fast running, while weightlifting and gymnastics events need to maintain the special endurance of exerting strength for a long time. General endurance and specific endurance are closely related. Because general endurance is formed under the condition of long-term work of multiple muscles and systems (central nervous system, cardiopulmonary system), it creates good conditions for the development of special endurance. No matter what the special event is, a good general endurance level will help athletes successfully develop special endurance. Therefore, general endurance is often regarded as the basis for the development of specific endurance.
Three, according to the function of organ system, endurance quality can be divided into cardiovascular endurance and muscle endurance.
Cardiovascular endurance is the ability of the circulatory system to ensure the supply of nutrients and oxygen and transport metabolic wastes during long-term muscle activity. Cardiovascular endurance is the most important internal factor affecting endurance quality. According to the degree of oxygen participation in energy supply during exercise, cardiovascular endurance can be divided into aerobic endurance, anaerobic endurance, aerobic-anaerobic mixed endurance and anoxic endurance. Aerobic endurance refers to the endurance of the body when oxygen is sufficient, and anaerobic endurance refers to the endurance of the body when oxygen is insufficient. Anaerobic endurance can be divided into anaerobic endurance powered by lactic acid (anaerobic glycolysis energy) and anaerobic endurance powered by non-lactic acid (ATP and CP decomposition energy). Aerobic and anaerobic mixed endurance refers to the endurance of the body in aerobic and anaerobic States. Hypoxia endurance is the endurance of the body in a state of severe hypoxia or breath holding.
Muscle endurance refers to the ability of athletes' muscle system to persist or repeat more times for a long time under certain internal and external loads. Muscle endurance is closely related to the development of strength level, and developing muscle maximum strength can effectively promote the improvement of muscle endurance level. Muscle endurance can be divided into local endurance and general endurance according to the number of muscle groups involved in work or the parts of body activity during exercise.
Four, according to the way muscles work, endurance quality can also be divided into static endurance and dynamic endurance.
Static endurance refers to the ability of the body to overcome fatigue during long-term static muscle work. Such as shooting, archery, weight lifting support, cross support of rings, etc.
Dynamic endurance refers to the ability of the body to overcome fatigue during long-term dynamic muscle work.
Among the above-mentioned endurance quality classification system and endurance quality exercises related to sports, the most significant is the classification system and training of aerobic endurance, anaerobic endurance, muscle endurance, general endurance and special endurance.
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Methods and means of endurance quality practice
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First, the general method of endurance quality practice
There are many methods of endurance quality training, and each method has its own characteristics. Generally speaking, these characteristics are basically reflected in the process of endurance quality practice, in the combination and change of exercise intensity, duration, interval time and mode, repetition times and other factors. At present, the commonly used endurance exercise methods mainly include the following:
Endurance quality exercise, continuous exercise, repeated exercise, interval exercise, conversion exercise, competition game exercise, cycle exercise and altitude training.
(A) continuous practice method
Continuous practice refers to the method of continuous practice with relatively constant intensity for a relatively long time (not less than 30 minutes). Continuous exercise can stimulate the body continuously, which is conducive to improving the balance of neural processes in cerebral cortex, improving the functions of cardiovascular system and respiratory system, economically utilizing the energy stored in the body, and developing aerobic and general endurance.
The continuous practice method lasts for a long time and there is no obvious interval, so the total amount of practice is large. However, the intensity of practice is relatively small, relatively constant, with little change, generally fluctuating at 60% intensity. The cumulative stimulation of exercise on the body is relatively mild. When practicing continuously, the heart rate of internal load is generally controlled within the range of 140 ~ 160 beats/min, and the elite athletes can reach 160 ~ 170 beats/min.
The basic elements of continuous practice are the way, time and intensity of repeated practice. When the method is fixed, the time and intensity of practice can be adjusted accordingly. For example, the practice intensity is high and the time can be shortened. If the intensity of practice is low, the practice time should be extended appropriately.
(2) Repeated practice method
Repetitive exercise method refers to the method of repeated exercise without changing the movement structure and the data of external load surface, under relatively fixed conditions, according to the established intermittent requirements, and under the condition of complete recovery of the body. Repeated exercise can strengthen the metabolic activity of energy substances, produce excessive compensation and accumulation, and is conducive to the development of aerobic endurance and anaerobic endurance. The load and intensity of repeated exercises can be large or small, depending on the specific tasks and purposes. Before each exercise, it is necessary to restore to the original level before exercise, that is, the heart rate is at the level of 100 ~ 120 beats/min, so the intensity can be kept at the moderate or extreme intensity range (90 ~ 100%) every exercise, thus effectively improving the endurance level of the body. If you practice repeatedly for a long time, the intensity is slightly higher than that of continuous exercise, which is conducive to the improvement of aerobic endurance, while exercise with intensity above 90% is conducive to the development of anaerobic endurance.
(3) Intermittent practice method
Intermittent exercise refers to the method of engaging in the next exercise (or group of exercises) after one exercise (or group of exercises) according to the strict intermittent load and enthusiastic intermittent mode when the body has not fully recovered.
Intermittent practice is similar to repeated practice, the main difference is that the requirements for intervals are different. The interval of repetitive exercise method adopts fully recovered intermittent load and intermittent mode without strict regulations (mostly negative rest). Intermittent practice is carried out in an intermittent way, and the intermittent load and enthusiasm are not fully recovered. Athletes always do the next exercise in a state of incomplete recovery, which has obvious fatigue accumulation and great stimulation intensity to the body. The heart rate of intermittent exercise method is generally above 120 ~ 140 beats/min, which is obviously higher than that of repetitive exercise method, but its exercise intensity cannot reach the level of repetitive exercise method because of its high intermittent load level. During exercise, the general heart rate is 170 ~ 180 beats/min, and the load intensity is 70 ~ 80%, which is beneficial to improve the cardiopulmonary function and anaerobic metabolism ability of the body.
The duration of intermittent practice has a corresponding relationship with the intensity of practice, the greater the intensity, the less time; Low intensity, slightly longer time. Accordingly, the intermittent exercise method can be divided into "low intensity intermittent exercise method" and "high intensity intermittent exercise method".
Low-intensity intermittent exercise method is also called non-intensity intermittent exercise method, and its load is generally 60 ~ 80% of my maximum intensity in periodic projects, 50 ~ 60% in non-periodic projects, and the load lasts for 45 seconds to 1 minute and a half. This method is helpful to develop aerobic and anaerobic mixed metabolism ability and special ability.
High-intensity interval training is also called intensive interval training. Its load intensity is generally 80 ~ 90% of my maximum intensity in periodic events and 70 ~ 80% in non-periodic events. Because of the high intensity, the training time is relatively short, about 15 seconds to 1 minute. This method plays a great role in developing speed endurance and special endurance. When used in periodic projects, it can sometimes be arranged into small segments and short intervals, which is helpful to improve anaerobic and non-lactic acid metabolism.
When practicing, we should strictly master the interval time and interval mode. When the heart rate drops to 120 ~ 140% beats/min, athletes must be allowed to enter the next exercise in time. When the heart rate is not lower than 120 ~ 140 beats/min, the cardiac output and oxygen consumption reach the maximum, which is most conducive to improving cardiopulmonary function. The time for heart rate to drop to 120 ~ 140 beats/min is generally less than half of the time for full recovery after exercise. If the time of full recovery after practice is 3 minutes, then the time of incomplete recovery is within 1 minute and a half. As for the way of active intermission, you can take the form of walking, jogging and active gymnastics. Active rest can play a "massage role" on the capillaries in muscles, so that the blood can return to the heart as soon as possible and then be redistributed to the whole body, thus quickly eliminating the accumulated acidic metabolites in the body and preparing for the next exercise.
The basic elements of intermittent practice are quantity, intensity, interval time and method, repetition times and so on. Different exercise purposes require different combinations of these elements. For example, taking the running practice of periodic events as an example, when developing general endurance, the distance of each exercise should be long, the number of groups should be large, and the intensity should be small and medium; When developing strength endurance, the negative weight is light and moderate, and there are more exercises and groups. Another example is to increase the intensity of each exercise (suitable for periodic sprints and weightlifting events), increase the number of repeated exercises (suitable for periodic long-distance running events and ball events) and adjust the interval time to increase the stimulation to athletes' bodies and implement the overload principle, thus improving the functional ability of the body.
(D) change the practice methods
Transformation exercise is a method of repeated practice under the condition of changing various factors. Because endurance exercise is boring, changing the exercise method can improve the interest and enthusiasm of athletes to a certain extent, thus improving the effect of exercise.
The factors that change the practice method generally include the form, time, times, conditions, interval, mode, load and so on. As long as one of the above factors is changed, the change of this factor will cause the change of load stimulation to the athlete's body. Therefore, the core of changing exercise mode is to change exercise load.
Generally speaking, there are three ways to change the exercise load:
One is to continuously increase the load,
One is to continuously reduce the load,
The third is that the load has increased and decreased. Which form should be adopted in actual operation depends on the specific situation. If you want to increase the stimulation of load on the body, you must increase the load. In order to improve the adaptability of the body to load stimulation, we should pay attention to the changes of load, whether it increases or decreases. Fa-Tolek method is a special form of transformation exercise method, which can also be understood as a combined exercise method consisting of continuous exercise method and transformation exercise method. It is characterized by continuous variable-speed running practice under various changing external natural environment conditions for 1 ~ 2 hours, self-adjusting intensity and changing rhythm. For example, under natural conditions such as grassland, forest, hills and paths, the running distance can reach 5 ~ 15km by irregularly mixing fast and slow intermittent running, repeated running, accelerated running and walking. There is no clear limit to the process of Tolek practice, and athletes can freely choose the terrain and determine the speed and route. Therefore, this method can make endurance exercise more vivid and make athletes actively participate in exercise, which is conducive to the development of general endurance.
Changing the practice method can improve the interest and enthusiasm of practice. Pay attention to the principle of step by step when using it. The changes of various factors should not be too sudden at first, lest the body can't adapt at once and cause harm.
(5) Games and competitions.
Game competition practice method refers to the method of practicing in the form of games and competitions. This method can quickly improve the interest and enthusiasm of athletes in practice, give full play to their initiative in practice, make the body bear more intense load, and help improve aerobic endurance and anaerobic endurance.
Game method and competition method are two closely related practice methods. Competition method is developed from game method, but the practice intensity is stronger than game method. Therefore, the method of developing children's endurance does not adopt the competition method, but generally changes from fun game practice to game practice with the nature of competition. After the growth and development process is basically mature, competition can be used to increase the intensity of exercise, thus improving the level of special endurance.
The game methods to develop endurance quality include ball games and track and field games, and the commonly used game methods include "practice match" and "antagonistic practice" arranged in training classes. Whether it is the game method or the competition method, it is easy to stimulate athletes' practice temperament, so that it is difficult to control themselves. Therefore, when using competition and competition practice, it is necessary to control the enthusiasm of athletes, master the exercise load, and avoid the body injury or the decline of the body's working ability caused by excessive excitement and physical exertion.
(6) Altitude training method
Mainly using thin plateau air for anaerobic training. This is beneficial to stimulate the body, improve the function of respiratory and circulatory system, increase the maximum oxygen uptake, stimulate hematopoietic function, increase the number of red blood cells and hemoglobin in circulating blood, and improve the ability of oxygen transmission. Therefore, altitude training can improve the endurance of athletes to oxygen debt, and then improve the level of aerobic endurance and anaerobic endurance.
(7) Cyclic practice method
The content and arrangement of each station in the circular exercise must meet the requirements of special characteristics, and the exercise should be arranged according to the principle of "gradual load" or "incremental load".
The endurance training methods introduced above are basically single type. In the process of developing endurance quality, comprehensive exercises, namely combined exercises and cyclic exercises, are often adopted. Through the comprehensive arrangement of various methods, the exercise process is more diverse and selective, thus effectively improving the endurance level.
Second, develop general endurance (that is, aerobic endurance)
Aerobic endurance is the basis of general endurance, and the development level of athletes' aerobic endurance mainly depends on three factors, namely, the storage of energy substances necessary for exercise, the aerobic metabolism ability necessary for continuous ATP supply for muscle work, and the ability of muscles, joints, ligaments and other supporting sports organs to bear long-term endurance work. Therefore, improving athletes' ability to absorb, transport and utilize oxygen, keeping proper glycogen and fat content in the body, and improving the ability of muscles, joints, ligaments and other supporting sports organs to bear long-term load are the basic ways to develop aerobic endurance.
Aerobic endurance of aerobic metabolism
Oxygen uptake capacity, oxygen transport capacity and oxygen utilization capacity
Storage of energy substances: sugar, fat
Support the function of motor organs
Aerobic metabolic capacity is an important basis of aerobic endurance metabolic activity, which can determine the level of aerobic endurance to a certain extent. The ability of aerobic metabolism is directly restricted by the maximum oxygen uptake. The maximum oxygen uptake of elite middle-distance and long-distance runners in China can be as high as 70 ml/kg, and that of world-class athletes can reach about 80 ml/kg, about minutes. It can be seen that the maximum oxygen uptake is closely related to aerobic endurance. Therefore, to develop aerobic endurance, we must first strive to improve the maximum oxygen uptake. The main training means to improve the maximum oxygen uptake in endurance exercise is periodic exercise, and the intensity of these exercises must be controlled within the range of energy supply mainly through aerobic metabolism. This involves the problem of load arrangement. In the load arrangement of aerobic endurance exercise, the two most important factors are the intensity and time of exercise.
(A) the intensity of practice
The exercise intensity of simply developing aerobic endurance is relatively small, generally speaking, it should be less than 70% of the maximum intensity, which is mainly supplied by aerobic system. Exercise intensity can usually be controlled by heart rate load. For example, the average athlete can control it between 140 ~ 160 times/minute, and the well-trained athlete can control it between 160 ~ 170 times/minute. Working at this intensity for a long time can improve the energy supply of aerobic system, improve the functional level of cardiopulmonary system, and improve the ability of muscle blood supply and direct oxygen absorption. Due to the uneven development of endurance level between people, the suitable heart rate for developing aerobic endurance can be determined by formula calculation: suitable heart rate = quiet heart rate+(maximum heart rate-quiet heart rate) × 60 ~ 70%.
If the heart rate is controlled at this level, the cardiac output can be increased, and the oxygen uptake can reach about 80% of the maximum. The result of exercise can also increase the volume of the heart, which is beneficial to promote the capillary proliferation of iliac muscle and myocardium. If the intensity of exercise exceeds this level and the heart rate reaches 170 beats/min, oxygen debt will be generated and exercise will be transformed into anaerobic metabolism. However, the exercise intensity will be low, and the heart rate below 150 beats/min will reduce the effectiveness of improving aerobic capacity. In the aerobic endurance exercise of track events, the intensity of exercise is often determined by the running speed, so the anaerobic threshold speed is often used as the intensity index of aerobic exercise. Using anaerobic threshold exercise can make the aerobic energy supply system of human body in the maximum load state, which is most conducive to the development of aerobic endurance. At present, 70 ~ 90% anaerobic threshold velocity is commonly used as the main means to develop aerobic endurance. However, we should pay attention to two aspects when practicing anaerobic threshold: first, anaerobic threshold speed has personalized characteristics, which is determined by individual characteristics such as training level, machine ability and metabolism level. Second, the anaerobic threshold velocity is variable. When the training level is improved, the adaptation process of human body is strengthened, and the anaerobic threshold speed corresponding to the blood lactic acid value of 36 mg% will also change.
(2) Practice time
The practice time of aerobic endurance can generally be determined according to the training level. Trained athletes can persist for up to 2 hours, but at least 20 minutes. The longer the time, the greater the stimulation to the aerobic metabolism process of the body. Similarly, aerobic endurance exercise can only increase the whole body blood volume and red blood cells, improve the stroke output and the body's ability to absorb, transport and utilize oxygen for a long time, and achieve the purpose of developing aerobic endurance.
Third, develop special endurance (anaerobic endurance)
Anaerobic endurance is the basis of special endurance. The development level of athletes' anaerobic endurance mainly depends on three factors: the first is anaerobic metabolic ability, which is the most important factor that constitutes anaerobic endurance. The second is the storage of energy substances (ATP, CP, sugar). The third is the ability of muscles, joints, ligaments and other supporting sports organs to withstand high-intensity work (see Figure 4-4). Therefore, it is the main way to develop anaerobic endurance to improve athletes' anaerobic metabolism ability, energy material reserve necessary for muscle activity and support the function of motor organs.
Anaerobic endurance can be divided into non-lactic anaerobic endurance and lactic anaerobic endurance, and the difference between them mainly lies in the difference of energy mechanism. The energy supply mechanism of non-lactic anaerobic endurance is the anaerobic decomposition of adenosine triphosphate and creatine phosphate, while the energy supply mechanism of lactic anaerobic endurance is glycolysis.
Anaerobic endurance and anaerobic metabolism
Anaerobic glycolysis ability and lactic acid resistance
Comprehensive ability of blood, acid resistance of brain cells
Storage of energy substances ATP, CP and glycogen
Support the function of motor organs
(A) the development of non-lactic anaerobic endurance training
Intermittent exercise is an effective means to improve anaerobic endurance without lactic acid. Generally, the intensity is about 90 ~ 95%, and the heart rate can reach 180 beats/min. This intensity will cause great difficulty in oxygen supply and energy supply, shorten the diastolic period obviously, and make the coronary artery blood supply insufficient, thus improving the ability of athletes to bear "oxygen debt" At the same time, it can also develop the level of aerobic biosynthesis of ATP and CP and increase the content of myoglobin in muscle. The intensity of 100% is not used in training, and a certain number of exercises and groups can be maintained to avoid "speed obstacle" and help athletes master and improve their skills. To develop non-lactic anaerobic endurance, the duration of a load is generally 3 ~ 8 seconds (20 ~ 70 meters running, 8 ~ 20 meters swimming, etc. If the loading time exceeds 8 seconds, the metabolic properties will change, and the purpose of developing non-lactic anaerobic endurance will not be achieved.
To develop the rest interval of non-lactic anaerobic endurance training, because the repayment speed of oxygen debt is relatively fast, the next exercise can be carried out when the oxygen debt of the standby body is basically paid off, so the rest (times) between exercises can be relatively short, such as 2 ~ 3 minutes. The interval between groups can be relatively long, such as 4-5 minutes, because the reserves of phosphoric acid and creatine in muscles are limited and are almost exhausted in 3-4 repeated exercises. A long interval between groups can promote the recovery of energy substances. But the interval should not be too long, so as to avoid the essential decline of the excitability of the nervous system.
The number of repetitions and groups of exercises is based on the principle of not reducing the excitability and work intensity of the central nervous system. In general, it is better to repeat exercises less than the number of groups. If the exercise is repeated 3 ~ 4 times, the number of repeated groups can reach 5 ~ 6.
(B) Lactic acid anaerobic endurance training
Athletes' bodies are powered by glycolysis, which produces lactic acid. Due to the production of lactic acid, the pH of blood is changed, and the blood changes to the acidic direction, which can stimulate the body, especially the nervous system, thus improving the anaerobic endurance level. In order to achieve this goal, we can use intermittent exercise and repetitive exercise. Load intensity should be lower than non-lactic anaerobic endurance training and higher than aerobic endurance training. This limit is about 85 ~ 90% of the maximum intensity I can bear, and my heart rate is between 160 ~ 180 beats/min. Because it takes about 35 seconds for the human body to produce lactic acid after strenuous activity, the load time is longer than 35 seconds. In order to make lactic acid reach a certain value and stimulate the improvement of the body's ability, it is necessary to maintain a certain load duration, which can be controlled between 1 ~ 2 minutes.
Load interval, some people have done experiments, and the interval between exercises is gradually shortened, which is better than the fixed interval. For example, if you rest for 7-8 minutes between the first exercise and the second exercise, and rest for 5-6 minutes between the second exercise and the third exercise, lactic acid will increase continuously. If you rest for 4 minutes after each exercise, the lactic acid will rise less, and even the blood lactic acid will drop in the later period.
This is because the highest blood lactic acid content does not appear at the end of exercise, but after a few minutes. With the repeated exercise, the highest content of lactic acid gradually approaches the end of the load. The practice interval is getting shorter and shorter, so the number of repetitions should not be too much. Too many repetitions, coupled with short rest time, will definitely reduce the intensity of the load and fail to achieve the purpose of training. Generally, athletes with training foundation can arrange 4 ~ 5 times and 4 ~ 5 groups, and those without training foundation should be relatively reduced. Intermittent time between groups should be based on the principle of eliminating oxygen debt, about 15 ~ 20 minutes.
(3) Training of muscle endurance
To develop muscle endurance, we often use training methods to overcome our own weight or load, that is, let athletes bear a certain load and carry out repeated resistance exercises. The main factors affecting the development of muscle endurance are load intensity, repetition times or the time to complete these exercises. According to the requirements of each special event, the exercise method can be dynamic exercise or static exercise. For endurance sports, it seems that it has little to do with load intensity, but is closely related to the number of repetitions or time. Even if the load intensity is small and the number of repetitions is high, muscle endurance can be developed. Therefore, the principle of developing muscle endurance is to make athletes insist on reaching the limit number of times that they can't continue. However, there should be a certain intensity requirement during training, because there should be a certain load intensity to avoid wasting time due to long load time. In training practice, the intensity of moderate load is often used, that is, the load that can be repeated 13 ~ 18 times. According to relevant data, when carrying out strength training with a load less than a quarter of the maximum strength, it is the red muscle fiber that takes part in the work, which affects the development of endurance.
According to the different nature and mode of muscle work, the load characteristics of muscle endurance exercise are also different. Please refer to the strength training section for specific arrangements.
The number of repetitions of an athlete bearing a certain load intensity is related to his own strength in some cases. For example, in heavy-load training, athletes with high strength will complete more repetitions than athletes with low strength; When I train less hard, the number of repetitions I complete has little to do with my strength.
Muscle endurance training is generally conducted on the basis of improving the functions of circulatory system and respiratory system. Because the development of muscle endurance has a great relationship with the expansion of muscle capillary network. Due to the improvement of circulatory system and respiratory system function, muscle capillary network expands, which is beneficial to the development of muscle endurance.
Fourth, the specific methods to cultivate endurance quality.
When developing endurance quality, we generally pay attention to muscle endurance, aerobic and anaerobic endurance training. According to the experience of teaching and training, some methods to cultivate endurance quality are put forward for reference in teaching and training.
Muscle endurance exercise
The content of muscle endurance exercise is almost the same as strength exercise, but the intensity of load is smaller, and the duration and repetition of exercise are longer and more. According to the characteristics and requirements of each sport, different training methods, duration (or repetition distance and times) and intensity requirements should be selected for specific exercises.
Common exercises are:
1, 1 min standing support
The brace starts from an upright position, squats with both hands on the ground, straightens the legs into a prone brace, then retracts the legs into a squat brace, and then resumes the upright position. Every time 1 min, 4 ~ 6 groups, intermittent for 5 minutes, intensity 50 ~ 55%. In order to finish the exercise, you must stand up. You can also put on a sand vest to do this exercise. Or do a standing brace and squat jump, the intensity is slightly higher, do it 30 times as a group, and the interval between each group is 10 minutes.
Step 2 repeat climbing and running
Run uphill on a slope of 15 degree or a hillside of 15 ~ 20 degree, repeat for more than 5 times, with a running distance of more than 250 meters and an interval of 3 ~ 5 minutes. The strength is 60-70%. The intensity can also be determined according to the training purpose, and the exercise intensity can be controlled by the heart rate or by wearing a sand vest.
3. Run and squat in a row
Run forward for 50-70 meters in a semi-squat posture (the included angle between legs is about 100 degree), and repeat for 5-7 times, with an interval of 3-5 minutes in each group. 60-65% strength, no speed specified. Try to relax when you come back. Before the next exercise, you can do a wall handstand 15 seconds.
4. Run these steps continuously.
Run 30 ~ 50 steps in a row on the stairs 20 cm high or the stands 50 cm high. For example, run a 20-cm-high staircase and jump 2 levels at each step. Repeat 6 times with an interval of 5 minutes each time, and the intensity is 55 ~ 65%. It is required that the movement cannot be interrupted, but no time can be specified. Go down and relax as much as possible. When the heart rate returns to 100 beats/min, you can start the next exercise or put on a sand vest to do it.
Step 5 run on the beach
Run freely on the beach alternately, each group is 500 ~ 1000 meters, or you can run in a sand vest. The speed change and requirements can be tailored to the individual, and 4 ~ 6 groups can be made. The interval of group A was 10 minute, and the intensity was 50 ~ 55%.
6. Run against the wind or with endurance.
In case of hurricane weather (the wind force does not exceed level 5), you can run against the wind for a long distance on the site or on the expressway, or you can run repeatedly above 1000m, repeating for 4-6 times with an interval of 5 minutes. The strength is 55-60%. You can wear a sand vest for weight-bearing endurance running, and the requirements are the same as intermittent.
7. Intermittent leg lifts in situ
Do leg lifting exercises in situ or in front of the support. Each group 100 ~ 150 times, 6 ~ 8 groups, each group is intermittent for 2 ~ 4 minutes, and the intensity is 55 ~ 60%. It requires standardized movements, and there is no time, but the movements should be completed continuously, and you can also practice with heavy load, but the number of exercises and the number of groups in each group can be reduced appropriately.
8, in situ intermittent runner operation
Do wheel running in situ, 50 ~ 70 times in each group, 6 ~ 8 groups, intermittent for 2 ~ 4 minutes, and the intensity is 50 ~ 60%. You can also support the wall with brackets.