Define endurance ecomoy8/3/2023 ![]() In this section we’ll go through the various options for determining your AeT-from least to most expensive and least often to most often accurate-and discuss the pluses and minuses of each one. Muscle Fiber Recruitment: All ST + most FTĪssessment of the aerobic system’s capacity for providing the needed energy can run from expensive laboratory tests to formulaic educated guess. Metabolism: Both aerobic and anaerobic capacities maxed out Training Effect/Purpose: Maximal aerobic power, strength/speed endurance, economy, technique Heart Rate: Lactate Threshold to LT to maxHR Training Method: Interval 10–20 min, continuous to 60 min Zone 4 Muscle Fiber Recruitment: All ST + some FT Metabolism: Glycolytic/anaerobic begins to dominate Training Effect/Purpose: Aerobic capacity, anaerobic capacity, lactate shuttle, economy Perceived Effort: Medium, fun-hard not exhausting Training Method: Continuous 30–90 min Zone 3 Metabolism: Aerobic-fat dominates, maximum fat utilization Training Effect/Purpose: Aerobic capacity, economy Perceived Effort: Moderate for those with high AeT, easy for those with low AeT Training Method: Continuous 30 min to several hours Zone 2 Training Effect/Purpose: Aerobic conditioning The AnT/LT sets the top of your Z3īy anchoring this system to two important metabolic markers (AeT and AnT/LT), our zones do a good job of personalizing intensities to your unique metabolic response. The second test, explained later, determines your Anaerobic Threshold (AnT, also called Lactate Threshold). The AeT sets the top of your Zone 2 (Z2) in a four-zone intensity scale, explained below. It can be determined by a number of different tests, each one discussed in the next section. The first of these tests will pinpoint your Aerobic Threshold (AeT), which you reach at a rather low intensity. Ideally you will perform two tests to get a picture of your personal aerobic response to different intensities. To allow for future checks on progress in aerobic capacity development.To determine whether or not an athlete has what is known as Aerobic Deficiency.We do this by establishing intensity zones. To determine appropriate aerobic training intensities.We assess aerobic fitness for several purposes: (For a full discussion of the physiology of endurance, please read Chapter Two in Training for the Uphill Athlete.) If this sounds like the definition of endurance, then you see why we place so much emphasis on aerobic assessment. The more energy the aerobic metabolism can produce, and the faster it can do it, the longer an athlete can sustain a higher output. ![]() The longer the event, the greater the dependence on the aerobic system for that energy. Why is assessing aerobic fitness so important that we’ve devoted all this effort to the subject? Simply put, because for any athletic event lasting longer than 2 minutes, the energy used for propulsion will come primarily from the aerobic metabolic pathway.
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