To develop endurance, a variety of training methods are used, which can be divided into several groups: continuous and integral, as well as control or competitive. Each method has its own characteristics.

Uniform continuous method. This method develops aerobic abilities in various sports in which cyclic single-uniform exercises of low and moderate power are performed (duration 15-30 minutes, heart rate - 130-160 beats/min.).

Variable continuous method. It consists of continuous movement, but with a change in speed in certain sections of the movement. This method is sometimes called the speed play method or fartlek. Designed to develop both special and general endurance.

Interval method(a type of repeated method) - dosed repeated exercises of relatively low intensity and duration with a strictly defined rest time, where the rest interval is usually walking or slow running. Used by representatives of cyclic sports (skiing, etc.).

Methods for developing endurance.

When starting to develop endurance, it is necessary to adhere to a certain logic of constructing the training process, because An irrational combination of loads of different functional orientations in classes can lead not to improvement, but, on the contrary, to a decrease in the level of fitness.

At the initial stage of endurance development, it is necessary to focus on developing aerobic capabilities while simultaneously improving the function of the cardiovascular and respiratory systems, strengthening the musculoskeletal system, i.e. for the development of general endurance.

At the second stage, it is necessary to increase the volume of load in a mixed aerobic-anaerobic energy supply mode, using continuous uniform work in the form of tempo running, cross-country, swimming, etc. in the form of circuit training.

At the third stage, it is necessary to increase the volume of training loads through the use of more intense exercises performed by interval and repeated work in mixed aerobic-anaerobic and anaerobic modes. Increase the load gradually.

2.Methodology for planning running training loads for health purposes. Control over the amount of loads, taking into account the age, health and preparedness of those involved.

Systematic jogging has a positive effect on many organs and systems. A rationally selected load develops the adaptation mechanisms of the cardiovascular system, which is manifested in the efficiency of cardiac activity in conditions of muscle rest and an increase in reserves. At the same time, heart rate at rest is reduced and its recovery after exercise is accelerated, total peripheral vascular resistance and systemic blood pressure are reduced, the pumping function of the heart and the contractile properties of the myocardium are improved without significant structural changes. Run attracts the attention of people of different ages due to a number of its features; it is a natural locomotor act;

easily and accurately dosed;

indicated for people of different ages and genders;

available at any time of the year;

does not require special conditions and equipment for classes;

increases the functionality of the body;

It also helps to strengthen the body.

With the help of such varieties of running such as running in place, running at a moderate pace at a constant speed, alternating with walking, with acceleration, at a slow pace, it is possible to solve the following problems:

health promotion, prevention of certain diseases;

preservation and restoration of motor skills necessary in everyday life and work,

fostering the habit of systematic physical exercise as a means of organizing free time and active recreation;

extension of human creative longevity.

Under conditions of running loads, the myocardial demand for oxygen and energy in those who exercise is significantly lower than in those who do not exercise. The impact of these exercises on the blood is the increase in total hemoglobin, the maximum volume of circulating blood and the alkaline reserve. Positive changes in muscles are manifested in an increase in their mechanical efficiency, capillarization, growth in fiber size, and an increase in enzymatic activity in mitochondria. In addition, when running, the phenomenon of biomechanical resonance occurs, which is absent in other types of cyclic exercises (at the moment of landing on the heel, the counter-impact moves the blood column up). This hydromassage of blood vessels helps to increase their elasticity and prevents the formation of atherosclerotic plaques. Vibration of internal organs enhances intestinal motility and has a beneficial effect on liver function. Metabolism improves, the activity of the endocrine system is stimulated, and anabolic (creative) processes are enhanced. Endurance running training is accompanied by the effect of economizing insulin, which is important in the prevention of diabetes. Lipid metabolism also changes: the amount of cholesterol and triglycerides decreases, the spectrum of lipoproteins changes towards a decrease in atherogenic classes, being a measure for the prevention of atherosclerosis. As a rule, those involved in recreational running with many years of experience lead a healthy lifestyle: they do not drink alcohol, sharply reduce or quit smoking, eat rationally, and train. All this helps reduce the risk of developing cardiovascular diseases. Running has a great influence on a person’s psycho-emotional state. While running, a feeling of joy and fun often arises, which is the main motivation for running for many runners. After training, as a rule, a good mood, self-confidence, a surge of vigor, and increased mental performance appear. This condition is associated with the release of endorphin hormones, which circulate in the blood for about a day. The impact of running on risk factors for the development of cardiovascular diseases is manifested in:

reducing high cholesterol levels in the blood and increasing high-density lipoprotein levels;

reducing high blood pressure;

reduction of excess body weight.

With irrational training, negative consequences are also observed: phenomena of overstrain of the cardiovascular system, noticeable fatigue and inhibition of the activity of the central nervous system (CNS), decreased mental performance, progressive development of flat feet, varicose veins, deforming arthritis of large joints of the lower extremities. Methodology of exercises Running loads for for a short time (0.5-1 min) are available without restrictions to practically healthy people 20-50 years old with varying levels of physical condition. The exception is people over 50 years of age with low and below average levels of physical condition, who are recommended to engage in recreational walking without including short-term running loads. As for continuous running lasting 10 minutes or more, such a volume at the initial stage is advisable for unprepared people only under the age of 40; for older people, running loads of this volume are used at a level of physical condition above average and high. Normalization of loads in running. Domestic experience shows that jogging can only be used by those who are able to walk at a speed of 6 km/h in 45-60 minutes. In this case, the initial running speed is 100-166 m/min, and the distance is 50-1500 m. For beginners, alternating running and walking segments at distances of 50-100 m, gradually reducing walking intervals and moving to continuous 20-30 min, has proven itself. running The duration of such a transition period to continuous running in young people does not exceed 2, and in middle and old age it increases to 4 months.

Minimum training and maximum running speed is controlled by heart rate

The individual pulse rate is determined taking into account the level of physical condition and the distance. To achieve a training effect with 3 sessions per week, the running duration should be at least 30 minutes, with 7 sessions per week - 10-15 minutes. The training pulse mode is calculated using the same formulas as for walking. When a high level of physical condition is achieved, further expansion of functional capabilities, especially in people under 40 years of age, is ensured by running at variable speeds - (acceleration - fartlek or cross-country with overcoming natural obstacles - cross-country running). With fartlek, accelerations lasting 0.5-1 minutes alternate with an interval of continuous low-intensity running. Contraindications to jogging are:

all diseases in the acute stage and with incomplete recovery;

severe mental illness;

organic diseases of the central nervous system (epilepsy, paralysis);

malignant neoplasms;

diseases of the cardiovascular system: aneurysm of the heart and large vessels; recent myocardial infarction;

coronary heart disease with severe attacks of angina or cardiac asthma; circulatory failure II and III degrees; various types of heart rhythm disturbances (atrial fibrillation, etc.);

respiratory diseases: bronchial asthma with frequent attacks; bronchiectasis;

diseases of the digestive system during their exacerbation;

diseases of the liver and biliary tract, accompanied by signs of renal failure or frequent painful attacks;

diseases of the kidneys and urinary tract in the presence of signs of renal failure or stones requiring surgical intervention;

diseases of the endocrine glands with severe impairment of their function;

diseases of the musculoskeletal system with pronounced dysfunction of the joints and the presence of pain;

glaucoma and progressive myopia, threatening retinal detachment;

chronic diseases of the peripheral nervous system, accompanied by degenerative-dystrophic changes in the spine: spinal osteochondrosis, discogenic radiculitis, etc.;

prolapse of the abdominal and pelvic organs;

varicose veins of deep and pronounced superficial veins of the lower extremities;

Since people with excess body weight, in addition to a decrease in functional reserves, have various disorders of the musculoskeletal system, long-term running loads are not recommended for them. The issue of admission to running can only be decided by a doctor. During acute illnesses (flu, sore throat, respiratory infections), training is strictly prohibited. Even if body temperature normalizes, sore throat, cough and other signs of the disease disappear, you cannot start exercising, since complete recovery and restoration of functions occurs after a certain period of time. In addition, most acute infectious diseases are accompanied by symptoms of intoxication, even in the mildest forms, which are often carried on the legs. The question of resuming jogging after illness is decided by the doctor. The main condition for the safety and effectiveness of jogging is that the intensity and volume of the load correspond to the state of health and the level of physical capabilities of the person. Failure to comply with these conditions may cause harmful effects or lack of effect.

Features of planning the training process in women's athletics.

Comparison of anthropometric and physiological indicators of women and men (sexual dimorphism) allows us to largely explain the responses of women’s bodies to stress and makes it possible to correctly determine the choice of means and methods of training.

Anthropometric indicators:

The difference between women and men: height is less (by 10-12 cm), weight (by 10-15 kg), longer torso, limbs are 10 percent shorter. Narrower and sloping shoulders, a wider pelvis - hence what should be taken into account: the center of gravity is located lower, the levers for performing movements are shorter. The biomechanics of movements of the upper limbs and running technique change.

Body composition: muscles are less developed than in men: does not exceed 35 percent of body weight (in men 40-45 percent) deposits of fat mass in women are greater (up to 28-30 percent) - should be taken into account: metabolic processes are less active, less relative muscle strength: upper body by 40-60 percent, lower extremities by 25 percent.

Circulatory and respiratory organs: the smaller volume of the female heart determines a lower stroke volume. Heart rate (10-15 beats per minute) and respiration (20-24 beats per minute) are higher than in men. Less vital capacity of the lungs, pulmonary ventilation, oxygen consumption per 1 minute - take into account the lower oxygen transport capabilities of the blood.

It should be taken into account that the main biological feature of women is the periodic changes that occur in their body in connection with the ovarian-menstrual cycle (OMC)

Most female athletes have stable menstrual cycles, without any disturbances, feel good, so they can show stable athletic results throughout their entire duration. Those who complain of various disorders, increased fatigue, and prolonged recovery during the menstrual period should reduce the overall load. Due to significant physical activity, highly qualified athletes experience cases of menstrual dysfunction, prolongation of the cycle to 38-42 days, and cases of amenorrhea.

Training Features:

Regarding men, additionally during the preparatory period, tasks arising from taking into account their biological characteristics are solved: strengthening the abdominal muscles, pelvic floor, back, lower back, ligaments that fix the internal organs, and correcting possible curvatures of the spine in order to maintain the normal position of the internal genital organs.

Particular attention must be paid to performing athletics exercises with maximum intensity, especially for beginners. At the initial training stage, strength training for girls should include sets of general developmental exercises for the main muscle groups.

Athletes who continue to train during menstruation usually do not have morphological and functional deviations from the norm. When observing such athletes, it turned out that training sessions and participation in competitions during the menstrual cycle are very rarely (1.2%) accompanied by its disruption. In addition to the level of physical fitness and health status, one must also take into account the fact that the nature of the woman’s body’s reaction to the menstrual cycle can be different.

Some (55.6%) have good health and general condition in all phases of the cycle, and high sports results. In others (34.5%) - during menstruation, hypotonic syndrome predominates, characterized by general weakness, rapidly increasing fatigue, drowsiness, and lack of desire to exercise. In the third (5%) the signs of hypertensive syndrome predominate, characterized by unusual irritability, sometimes the occurrence of stiffness of movements and difficulty relaxing; some of them experience pain in the lower abdomen, less often in the lumbar region, headaches, and restless sleep. And finally, in the fourth (4.9%) - during menstruation, general malaise, loss of appetite, nausea, aching pain in joints and muscles, restless sleep, increased heart rate and breathing are possible.

Consequently, even in healthy women who do not have abnormalities during the menstrual cycle, the body's reaction to this period may be different. It is clear that at this time the body’s reaction to the load in training sessions and competitions may also change. Almost half of female athletes may have an unfavorable reaction to physical and mental stress. Therefore, it is necessary to plan your workouts in such a way as to eliminate their adverse effects. But to do this, it is necessary to determine the nature of the reaction of the athlete’s body through medical supervision and self-control, with the help of the trainer’s observations and indications in control exercises.

Athletes classified in the first category, who have excellent physical fitness, can train and participate in competitions, while observing certain rules. For athletes classified in the other three groups, training sessions and especially participation in competitions during menstruation are undesirable.

The results of a survey of 17 specialists in the field of gynecology on the issue of training and participation of women in competitions during the menstrual cycle are as follows: a) for girls and women without disorders of the premenstrual period, all experts recommend participation in competitions and training in the second half of the menstrual period, and 12 out of 17 specialists allow this during the first half of the menstrual cycle; and neither of them recommends complete rest in any phase of this period; b) for girls and women with a moderate menstrual period, all experts were in favor of participating in competitions and training during the second half, and more than half of the respondents were in favor of participating in competitions in the first half of the menstrual cycle; c) for girls and women with significant premenstrual disorders, half of the specialists were in favor of participating in competitions in the second half of the menstrual period, but no one was in favor of stopping training in the second half of the menstrual cycle. However, in all cases, when deciding whether to participate in competitions, you should consult a gynecologist.

It is especially necessary to emphasize the enormous health-improving importance of walking, running, jumping and throwing, under the influence of which the functional capabilities of the athletes’ bodies gradually increase and deviations from the norm in the course of the menstrual cycle are eliminated. Sports activities have a long-term positive effect on pregnancy and childbirth. Most studies show that female athletes are more likely to have normal pregnancies than those who do not play sports. Intense exercise in the first months of pregnancy is not harmful to its normal course, and in the future, to childbirth. Female athletes can continue to train almost fully until 3-4 months of pregnancy in the absence of medical contraindications. The modern level of sports performance places increasing demands on the versatile training of female athletes. From the first athletics lessons, the main attention should be paid to the comprehensive physical development of women, to strengthening their health, and to developing correct posture. At this time, you should not get carried away with specialized training in a particular type of athletics, much less force training in order to quickly achieve high results. This will undoubtedly be harmful to the health of girls and women.

In order for a novice woman to reach the top in sports, she needs to patiently and persistently improve her physical development, technical skills and improve her health.

In training with trained female athletes, more attention should be paid to specialization, however, even here it is necessary to constantly take care of improving their comprehensive physical development throughout the training process.

At the first stage of training sessions, it is very important for women to strengthen the abdominal muscles and intrapelvic muscles. The following exercises are effective for this:

· raise your legs from a “hanging” position on the gymnastic wall; · the same, but lying on your back and then on your stomach, with and without weights; · throwing a medicine ball up from the “squat” and “half-squat” positions; · lying on back, lower your raised legs to the right and left; · sitting on the floor, bending your knees and holding your toes with your hands, spread and bring your knees together, offering resistance with your hands; · lying on your right side, bend your left leg, pulling your knee to your stomach as much as possible; then do the same, but with your right foot, lying on your left side; · lying on your back, bend your legs, without lifting your back from the floor, turn your pelvis to the right and left, trying to touch your knees to the floor.

Various jumps and hops, performed repeatedly with moderate intensity, are also recommended; swing exercises with straight and bent legs in various directions, performed freely, with a large amplitude. In no case should the training process of women be forced. Trying to achieve sporting success as quickly as possible ruins not only future records, but also health. In some cases, well-trained athletes are allowed to use increased loads for several days in a row with incomplete recovery. However, in the following days, their body must fully recover for the next series of loads. When planning training sessions, it is necessary to take into account not only the days of the menstrual phase, but also the days preceding and following. Although women's performance reaches its climax a few days before the start of the menstrual phase, the greatest opportunities for training and participation in competitions often arise just a few days after the end of the menstrual phase. Therefore, it is necessary that the rhythmic wave-like fluctuations of the menstrual cycle correspond to the same training load curve. In particular, for the period of increased performance before and after the menstrual period, it is necessary to plan maximum training efforts and estimates. For the period of reduced performance, it is recommended to plan a week with the least load. If the athlete’s body reacts unfavorably to physical activity during the premenstrual and menstrual phases, hygienic exercises, walks, games and even rest should be planned. In conclusion, it is necessary to point out the extremely important role of medical and pedagogical control, as well as self-control. Each athlete must regularly undergo medical and gynecological examinations, which allows not only to promptly determine the occurrence of any pathological phenomena, but also to judge the correctness of planning and conducting training. If there are no objective changes or complaints, if the athlete is healthy and feels great, if technique and results are improving, then the training process is being carried out correctly. In the process of preparing track and field athletes, the coach needs to conduct careful pedagogical control over the state of fitness, and the athlete’s self-control should help him with this. To do this, she must note in her diary the subjective sensations that arise during the menstrual cycle. These self-monitoring data will allow the doctor to more thoroughly analyze the state of the athlete’s body and make appropriate recommendations for further training.

The construction of mesocycles when training women, taking into account the menstrual cycle, allows us to ensure higher performance of athletes and create the prerequisites for educational and training work in the optimal state of their body. Such a structure of training should be mandatory for retractive and basic mesocycles, most control and preparatory mesocycles, where the tasks of creating tactical, technical and functional prerequisites and the comprehensive development of various aspects of female athletes’ preparedness are solved. As for the pre-competition and competitive mesocycles, here is the structure of the training process, the dynamics of loads can be significantly changed taking into account the timing of the upcoming competitions and their correspondence to the phase of the menstrual cycle in which the body of a particular athlete will be. After all, it should be taken into account that female athletes have to compete in important competitions regardless of their condition. Therefore, it is advisable in some cases to plan training loads that are large in volume and intensity in the indicated mesocycles, and to conduct control competitions in which the conditions of the upcoming main starts should be simulated.

Regular jogging helps develop endurance. You need to run at least three times a week, and the duration of one workout should be at least 20-30 minutes. Over time, it is advisable to increase the duration of running training to 60 minutes.

To run comfortably, you need to get the right sportswear and shoes. Sneakers for training should have elastic soles, and clothing should be made from breathable and lightweight fabrics.

While covering the distance, you should control your breathing and running speed. To get less tired, you need to breathe evenly, run at a constant speed and take your time. Especially during your first training, you should never exhaust your body with increased physical activity or try to run fast. It is important to understand that if the goal of the workout is not running at speed, but developing endurance, then rushing will not help achieve the desired result.

For those who get tired of running very quickly, it is recommended to first practice race walking. Unlike running, which puts increased stress on your feet, walking reduces the load on your legs by half. When race walking, not only the legs are trained, but also the muscles of the shoulder girdle, as well as the back muscles.

When practicing race walking, two rules should be followed:
1. The leg taking a step forward is fully straightened.
2. One of the feet should be on the ground at all times. That is, when one leg leaves the ground, the second must step on the ground (this does not happen when running; while running, the athlete has a so-called “flight” phase, which lasts a fraction of a second). Therefore, fast walking should not turn into slow running.

Winter sports also perfectly strengthen the body and develop physical endurance, especially cross-country skiing and speed skating. Cross-country skiing loads a large number of muscles and helps in the fight against excess weight. If you ride 2-3 times a week, this will strengthen your legs and shoulder muscles, and also make your body more resilient.

When training endurance, do not forget about regular home workouts. Morning exercises, which include exercises such as squats and push-ups, perfectly tone the body.

Ice skating not only develops endurance, but also trains the vestibular system. Regular skating on ice tracks is an excellent alternative to running training.

In summer, swimming is very useful for developing endurance. Swimming trains the respiratory system much more effectively than running. In addition, water procedures promote hardening and strengthen the immune system. However, to achieve the desired effect, swimming is required regularly (2-3 times a week). And to increase endurance, you should overcome 300-400 meters in one workout. Of course, you should not make long swims from the first training sessions. The distance must be increased gradually, starting from 50-100 meters.

Endurance- this is the ability to withstand physical fatigue during muscle activity.

The measure of endurance is the time during which muscular activity of a certain nature and intensity is carried out. For example, in cyclic types of physical exercise (walking, running, swimming, etc.), the minimum time to cover a given distance is measured. In gaming activities and martial arts, the time during which the level of a given efficiency of motor activity is achieved is measured. In complex coordination activities associated with precision movements (gymnastics, figure skating, etc.), an indicator of endurance is the stability of technically correct execution of the action.

There are general and special endurance. General Stamina - This is the ability to perform work of moderate intensity for a long time with the global functioning of the muscular system. In another way, it is also called aerobic endurance. A person who can endure long running at a moderate pace for a long time is able to perform other work at the same pace (swimming, cycling, etc.). The main components of general endurance are the capabilities of the aerobic energy supply system, functional and biomechanical economization.

General endurance plays a significant role in optimizing life activity, acts as an important component of physical health and, in turn, serves as a prerequisite for the development of special endurance.

Special Stamina - this is endurance in relation to a certain motor activity. Special endurance is classified: according to the characteristics of the motor action with the help of which the motor task is solved (for example, jumping endurance); according to the signs of motor activity, under the conditions of which the motor task is solved (for example, gaming endurance); based on signs of interaction with other physical qualities (abilities) necessary for the successful solution of a motor task (for example, strength endurance, speed endurance, coordination endurance, etc.).

Special endurance depends on the capabilities of the neuromuscular system, the speed of consumption of intramuscular energy sources, the technique of mastering motor action and the level of development of other motor abilities.

Different types of endurance are independent or have little dependence on each other. For example, you can have high strength endurance, but insufficient speed or low coordination endurance.

The manifestation of endurance in various types of motor activity depends on many factors: bioenergetic, functional and biochemical economization, functional stability, personal and mental, genotype (heredity), environment, etc.

Bioenergetic factors include the amount of energy resources available to the body and the functionality of its systems (respiration, cardiovascular, excretion, etc.) that ensure the exchange, production and restoration of energy during work. The generation of energy necessary for endurance work occurs as a result of chemical transformations. The main sources of energy production in this case are aerobic, anaerobic glycolytic and anaerobic alactic reactions, which are characterized by the rate of energy release, the volume of fats, carbohydrates, glycogen, ATP, CTP permissible for use, as well as the permissible volume of metabolic changes in the body (N. I. Volkov, 1976).

The physiological basis of endurance is the aerobic capabilities of the body, which provide a certain amount of energy during work and contribute to the rapid restoration of the body’s performance after work of any duration and power, ensuring the fastest removal of metabolic products.

Anaerobic alactic energy sources play a critical role in maintaining performance during maximal intensity exercise lasting up to 15-20 seconds. Anaerobic glycolytic sources are the main ones in the process of energy supply for work, lasting from 20 s to 5-6 minutes.

Factors of functional and biochemical enonomization determine the ratio of the result of the exercise and the costs of achieving it. Typically, efficiency is associated with the energy supply of the body during work, and since energy resources (substrates) in the body are almost always limited, either due to their small volume, or due to factors that complicate their consumption, the human body strives to perform work at the expense of a minimum of energy consumption. Moreover, the higher the qualifications of the athlete, especially in sports that require endurance, the higher the efficiency of the work he performs.

Economization has two sides: mechanical (or biomechanical), depending on the level of mastery of technology or rational tactics of competitive activity; physiological-biochemical (or functional), which is determined by what proportion of the work is performed due to the energy of the oxidative system without the accumulation of lactic acid, and if we consider this process even deeper - then due to what proportion of the use of fats as a substrate of oxidation. Factors of functional stability allow you to maintain the activity of the body's functional systems during unfavorable changes in its internal environment caused by work (an increase in oxygen debt, an increase in the concentration of lactic acid in the blood, etc.). A person’s ability to maintain specified technical and tactical parameters of activity, despite increasing fatigue, depends on functional stability.

Personal and mental factors have a great influence on the manifestation of endurance, especially in difficult conditions. To them include motivation to achieve high results, stability of attitude towards the process and the results of long-term activity, as well as such volitional qualities as determination, perseverance, endurance and the ability to tolerate unfavorable changes in the internal environment of the body, to perform work through “I can’t”.

Factors of genotype (heredity) and environment. General (aerobic) endurance is moderately determined by the influence of hereditary factors (heredity coefficient from 0.4 to 0.8). The genetic factor also significantly influences the development of anaerobic capabilities of the body. High heritability coefficients (0.62-0.75) were found in static endurance; for dynamic strength endurance, the influences of heredity and environment are approximately the same.

Hereditary factors have a greater influence on the female body when working at submaximal power, and on the male body when working at moderate power.

Special exercises and living conditions significantly affect the growth of endurance. In those involved in various sports, the endurance indicators of this motor quality are significantly (sometimes 2 times or more) superior to the similar results of those not involved in sports. For example, endurance athletes have maximum oxygen consumption (VO2) levels that are 80% or more higher than the average person.

The development of endurance occurs from preschool age to 30 years (and to loads of moderate intensity and above). The most intensive growth is observed from 14 to 20 years.

Tasks for developing endurance. The main task of developing endurance in school-age children is to create conditions for a steady increase in general aerobic endurance based on various types of motor activity provided for development in compulsory physical education programs.

There are also tasks for developing speed, strength and coordination-motor endurance. Solving them means achieving versatile and harmonious development of motor abilities. Finally, another task arises from the need to achieve the highest possible level of development of those types and types of endurance that play a particularly important role in the sports chosen as the subject of sports specialization.

Means of training endurance

The means of developing general (aerobic) endurance are exercises that cause maximum performance of the cardiovascular and respiratory systems. Muscular work is provided by a predominantly aerobic source; the intensity of work can be moderate, high, variable; the total duration of the exercises ranges from several to tens of minutes.

In the practice of physical education, a wide variety of physical exercises of a cyclic and acyclic nature are used, for example, long running, cross-country running (cross), skiing, skating, cycling, swimming, games and play exercises, exercises performed using the circuit training method (including 7-8 or more exercises in a circle, performed at an average pace), etc. The main requirements for them are as follows: exercises must be performed in zones of moderate or high power work; their duration ranges from several minutes to 60-90 minutes; the work is carried out with the global functioning of the muscles.

Most types of special endurance are largely determined by the level of development of the anaerobic capabilities of the body, for which they use any exercises that include the functioning of a large group of muscles and allow them to perform work with maximum and near-maximum intensity.

An effective means of developing special endurance (speed, strength, coordination, etc.) are specially preparatory exercises that are as close as possible to competitive ones in form, structure and features of the impact on the functional systems of the body, specific competitive exercises and general preparatory means.

To increase the anaerobic capacity of the body, the following exercises are used:

1. Exercises that primarily help increase alactic anaerobic capacity. The duration of work is 10-15 s, the intensity is maximum. Exercises are used in repetition mode, in series.

2. Exercises that allow you to simultaneously improve alactic and lactate anaerobic abilities. Duration of work is 15-30 s, intensity is 90-100% of the maximum available.

3. Exercises that help increase lactate anaerobic capacity. Duration of work is 30-60 s, intensity is 85-90% of the maximum available. 4. Exercises that allow you to simultaneously improve lactate anaerobic and aerobic capabilities. Duration of work is 1-5 minutes, intensity is 85-90% of the maximum available.

When performing most physical exercises, their total load on the body is quite fully characterized by the following components (V. M. Zatsiorsky, 1966): 1) intensity of the exercise; 2) duration of the exercise; 3) number of repetitions; 4) duration of rest intervals; 5) the nature of the rest.

Exercise intensity In cyclic exercises it is characterized by the speed of movement, and in acyclic exercises - by the number of motor actions per unit of time (tempo). Changing the intensity of the exercise directly affects the functioning of the body's functional systems and the nature of the energy supply to motor activity. At moderate intensity, when energy consumption is not yet high, the respiratory and circulatory organs provide the amount of oxygen necessary for the body without much strain. The small oxygen debt formed at the beginning of the exercise, when aerobic processes are not yet fully operational, is repaid during the work, and subsequently it occurs under true steady state conditions. This intensity of exercise is called subcritical.

As the intensity of the exercise increases, the practitioner’s body reaches a state in which the energy requirement (oxygen demand) will be equal to the maximum aerobic capacity. This intensity of exercise is called critical.

The intensity of the exercise above critical is called supercritical. At this intensity of exercise, the oxygen demand significantly exceeds the aerobic capabilities of the body, and the work is carried out mainly due to anaerobic energy supply, which is accompanied by the accumulation of oxygen debt.

Duration of exercise has an inverse relationship with respect to the intensity of its implementation. As the duration of the exercise increases from 20-25 seconds to 4-5 minutes, its intensity decreases especially sharply. A further increase in the duration of the exercise leads to a less pronounced but constant decrease in its intensity. The type of energy supply depends on the duration of the exercise.

Number of repetitions of exercises determines the degree of their impact on the body. When working under aerobic conditions, an increase in the number of repetitions makes it possible to maintain a high level of activity of the respiratory and circulatory organs for a long time. In anaerobic mode, an increase in the number of repetitions leads to the exhaustion of oxygen-free mechanisms or to their blocking of the central nervous system. Then the exercises either stop or their intensity decreases sharply.

Duration of rest intervals is of great importance for determining both the magnitude and, in particular, the nature of the body’s responses to the training load. The duration of rest intervals must be planned and depend on the tasks and training method used. For example, in interval training aimed at primarily increasing the level of aerobic performance, you should focus on rest intervals at which the heart rate decreases to 120-130 beats/min. This makes it possible to cause changes in the activity of the circulatory and respiratory systems, which most contribute to increasing the functional capabilities of the heart muscle. Planning rest breaks based on the subjective feelings of the student and his readiness to effectively perform the next exercise is the basis of a variant of the interval method called repetition.

When planning the duration of rest between repetitions of an exercise or different exercises within the same session, three types of intervals should be distinguished.

1. Full (ordinary) intervals, Guaranteeing by the time of the next repetition practically the same restoration of performance that was before its previous execution. This makes it possible to repeat the work without additional strain on the functions.

2. Tense (partial) intervals , in which the next load falls into a state of more or less significant under-recovery, which, however, will not necessarily be expressed over a certain period of time without a significant change in external quantitative indicators, but with an increasing mobilization of physical and psychological reserves.

3. Minimax interval. This is the shortest rest interval between exercises, after which increased performance (supercompensation) is observed, which occurs under certain conditions due to the laws of recovery processes.

Nature of rest between individual exercises it can be active or passive. With passive rest, the student does not do any work; with active rest, he fills the pauses with additional activities.

When performing exercises at a speed close to critical, active rest allows you to maintain respiratory processes at a higher level and eliminates sudden transitions from work to rest and back. This makes the exercise more aerobic.

Methods for training endurance

The main methods for developing general endurance are: 1) the method of continuous (continuous) exercise with a load of moderate and variable intensity; 2) method of repeated interval exercise; 3) circuit training method; 4) game method; 5) competitive method (Table 2).

Methods and characteristic load indicators in the development of general (aerobic) endurance in the process of physical education of children 7-17 years old (according to V.I. Lyakh, 1998)

To develop special endurance, the following are used (Table 3): 1) methods of continuous exercise (uniform and variable); 2) methods of interval intermittent exercise (interval and repeated); 3) competitive and gaming methods.

Uniform method characterized by continuous long-term operation with uniform speed or effort. At the same time, the student strives to maintain a given speed, rhythm, constant tempo, amount of effort, and range of movements. Exercises can be performed at low, medium and maximum intensity.

Variable method differs from uniform by sequentially varying the load during a continuous exercise (for example, running) through a directed change in speed, tempo, range of movements, magnitude of effort, etc.

Interval method involves performing exercises with standard and variable loads and with strictly dosed and pre-planned rest intervals. As a rule, the rest interval between exercises is 1-3 minutes (sometimes 15-30 seconds). Thus, the training effect occurs not only and not so much at the time of execution, but during the rest period. Such loads have a predominantly aerobic-anaerobic effect on the body and are effective for the development of special endurance.

Circuit training method involves performing exercises that affect various muscle groups and functional systems, such as continuous or interval work. Typically, a circle includes 6-10 exercises (“stations”), which the student goes through 1 to 3 times.

Competitive method involves the use of various competitions as a means of increasing the level of endurance of the student.

The gaming method involves developing endurance during the game, where there are constant changes in the situation and emotionality.

Using one or another method to develop endurance, specific load parameters are determined each time.

Methods for developing general endurance

To develop general endurance, the most widely used are cyclic exercises lasting at least 15-20 minutes, performed in an aerobic mode. They are performed in standard continuous, variable continuous and interval load modes. In this case, the following rules are adhered to.

1. Availability. The essence of the rule is that the load requirements must correspond to the capabilities of those involved. Age, gender and level of general physical fitness are taken into account. During training, after a certain time, changes in the physiological state will occur in the human body, i.e. the body adapts to the stress. Therefore, it is necessary to reconsider the availability of the load in the direction of its complexity. Thus, the availability of the load means the difficulty of the requirements, which creates optimal preconditions for its impact on the exerciser’s body without harm to health.

Methods and characteristic load indicators in the development of special types of endurance
(according to V.I. Lyakh, 1998)

2. Systematicity. The effectiveness of physical exercise, i.e. their influence on the human body is largely determined by the system and sequence of impacts of load requirements. It is possible to achieve positive changes in the development of general endurance if strict repeatability of load requirements and rest, as well as continuity of the training process, are observed. When working with beginners, days of physical exercise to build endurance should be combined with days of rest. If running is used, it must be combined with walking, i.e. walking here acts as a rest before the next run.

3. Gradualism. This rule expresses the general trend of systematically increasing load requirements. Significant functional changes in the cardiovascular and respiratory systems can be achieved if the load gradually increases. Consequently, it is necessary to find a measure of increased loads and a measure of the duration of consolidation of the achieved changes in various body systems. Using the uniform exercise method, you must first determine the intensity and duration of the load. Work is carried out at a pulse of 140-150 beats/min. For schoolchildren aged 8-9 years, the duration of work is 10-15 minutes; 11-12 years - 15-20 min; 14-15 years old - 20-30 min.

With practically healthy people, work is carried out at a speed of 1 km in 5-7 minutes. For people with good physical fitness, the speed fluctuates within 1 km in 3.5-4 minutes. Duration of work from 30 to 60-90 minutes.

In classes with trained people, the variable exercise method is used. The essence of this method is to change the speed in certain sections and to include spurts and accelerations in certain sections of the distance in combination with uniform work. This allows you to master large volumes of load with a fairly intense level of exposure. The work is gradually increased to 120 minutes, if necessary. Variable continuous work places greater demands on the cardiovascular system than uniform work. When using the method of variable continuous exercise, an oxygen debt is formed in some sections of the distance, which must subsequently be repaid at the next section of the distance.

The method of interval exercise gives a significant effect in developing general endurance. Anaerobic work is a strong irritant that stimulates functional changes in cardiac activity. Oxygen consumption increases, stroke volume increases, etc. The main difficulty in applying this method is the correct selection of the best combinations of load and rest.

If the work intensity is higher than critical (75-85% of the maximum), and the heart rate at the end of the load is 180 beats/min, then repeated work is given when the heart rate drops to 120-130 beats/min. The duration of repeated work is 1-1.5 minutes, the nature of the rest is active. The number of repetitions is determined by the ability to maintain the achieved level of MOC (3-5 repetitions). The method of repeated interval exercise is used only with sufficiently qualified athletes. Its use for more than 2-3 months is not recommended.

Developing endurance by influencing a person’s anaerobic capabilities

Developing endurance by influencing anaerobic capabilities is based on the body’s adaptation to work under conditions of accumulation of under-oxidized energy products and is characterized by solving two problems: 1) increasing the power of the glycolytic (lactate) mechanism; 2) increasing the power of the creatine phosphate (alactate) mechanism. For this purpose, basic and specially preparatory exercises of appropriate intensity are used. In this case, the methods of repeated and variable interval exercise are used.

The following requirements apply to exercises used as a means of improving the glycolytic mechanism. Work should be performed with an intensity of 90-95% of the maximum power for a given distance segment, duration of work from 20 s to 2 minutes (length of segments from 200 to 600 m in running; from 50 to 200 m in swimming). The number of repetitions in a series for beginners is 2-3, for well-prepared ones 4-6. The rest intervals between repetitions gradually decrease: after the first - 5-6 minutes, after the second - 3-4 minutes, after the third - 2-3 minutes. Between series there should be a rest of 15-20 minutes to eliminate lactate debt. The following requirements apply to exercises used as a means of improving the creatine phosphate mechanism. The intensity of work should be near the limit (95% of the maximum); duration of exercises - 3-8 s (running - 20-70 m, swimming - 10-20 m); rest intervals between repetitions are 2-3 minutes, between series (each series consists of 4-5 repetitions) - 7-10 minutes. The rest intervals between series are filled with exercises of very low intensity, the number of repetitions is determined based on the preparedness of the trainees.

The development of aerobic and anaerobic capabilities is combined with each other. Glycolysis depends on respiratory capabilities and at the same time is itself the basis for the alactic process. Based on this, in the training system it is advisable to plan the primary development of these capabilities in the following sequence: aerobic-lactic-lactic. During one lesson, solving problems to develop endurance should occur in the reverse order (Fig. 14).

Features of training specific types of endurance

Analysis of literary sources shows that currently more than 20 types of special endurance can be named.

Speed ​​endurance manifests itself mainly in activities that place increased demands on the speed parameters of movements in the zones of submaximal and maximum power of work.

Speed ​​endurance in the maximum zone is determined by the functionality of the anaerobic creatine phosphate energy source. The maximum operating time does not exceed 15-20 s. To educate her, they use the interval method. Often they use the passage of a competitive distance with maximum intensity. In order to increase the safety margin, they practice walking a longer distance than the competitive one, but again with maximum intensity.

Speed ​​endurance in the zone of submaximal loads is mainly ensured due to the anaerobic-glycolytic mechanism of energy supply and often aerobic, so we can say that the work is performed in an aerobic-anaerobic mode. The duration of work does not exceed 2.5-3 minutes. The main criterion for the development of speed endurance is the time during which a given speed or tempo of movements is maintained.

Strength endurance reflects the ability to perform strength work for a long time without reducing its effectiveness. Motor activity can be acyclic, cyclic and mixed.

To develop endurance for strength work, a variety of exercises with weights are used, performed by the method of repeated efforts with repeated overcoming of non-limiting resistance until significant fatigue or “to failure”, as well as by the method of circular training. In cases where they want to develop endurance for power work in a static mode of muscle work, they use the static effort method. Exercises are selected taking into account the optimal; the angle in a particular joint at which maximum effort is developed in a specialized exercise.

One of the criteria by which one can judge the development of strength endurance is the number of repetitions of the control exercise, performed “to failure” with weights - 30-75% of the maximum.

Coordination endurance. It manifests itself mainly in motor activity, characterized by a variety of complex technical and tactical actions (gymnastics, sports games, figure skating, etc.). Methodological aspects of increasing coordination endurance are quite diverse. For example, they practice lengthening combinations, shortening rest intervals, and repeating combinations without resting between them.

For education endurance in game sports and martial arts taking into account the characteristics of motor activity inherent in these types, they increase the duration of the main exercises (periods, rounds, contractions), increase the intensity, and reduce rest intervals. For example, to achieve high levels of endurance in basketball, you can do the following. The basketball game time (2*20 minutes) is divided into 8 periods of 5 minutes each. Players are tasked with playing at high intensity. Gradually, as the players become more trained, the rest time between periods is reduced and the number of periods themselves decreases.

Control exercises (tests) to determine the level of endurance development

One of the main criteria of endurance is the time during which a person is able to maintain a given intensity of activity. Based on this criterion, direct and indirect methods for measuring endurance have been developed. In the direct method, the subject is asked to perform a task (for example, running) at a given intensity (60, 70, 80 or 90% of the maximum speed). The signal to stop the test is the beginning of a decrease in the speed of completing this task. However, in practice, physical education and sports teachers rarely use the direct method, since they first need to determine the maximum speed capabilities of the subjects (by running 20 or 30 m on the move), then calculate the specified speed for each of them, and only after that begin testing. In the practice of physical education, an indirect method is mainly used, when the endurance of students is determined by the time they cover a sufficiently long distance. So, for example, for primary school students the length of the distance is usually 600-800 m; middle classes - 1000-1500 m; senior classes - 2000-3000 m. Tests with a fixed running duration are also used - 6 or 12 minutes. In this case, the distance covered during a given time is estimated (Table 4).

In sports, endurance can also be measured using other groups of tests: nonspecific (their results are used to assess the potential abilities of athletes to train or compete effectively in conditions of increasing fatigue) and specific (the results of these tests indicate the degree of realization of these potential abilities).

Nonspecific tests for determining endurance include: 1) running on a treadmill; 2) pedaling on a bicycle ergometer; 3) steptest. During the test, both ergometric (time, volume and intensity of task performance) and physiological indicators (maximum oxygen consumption - MOC, heart rate - HR, anaerobic metabolic threshold - ANNO, etc.) are measured.

Endurance assessment based on a 6-minute run (according to G.P. Bogdanov)

Specific tests are considered to be those tests whose performance structure is close to that of a competition. Specific tests measure endurance while performing a specific activity, for example, swimming, cross-country skiing, sports games, martial arts, gymnastics.

The endurance of a particular athlete depends on the level of development of his other motor qualities (for example, speed, strength, etc.). In this regard, absolute and relative indicators of endurance should be taken into account. With absolute ones, indicators of other motor qualities are not taken into account, but with relative ones, they are taken into account. Suppose two runners run 300 m in 51 s. Based on the results obtained (absolute indicator), their levels of speed endurance can be assessed as equal. This assessment will be valid only if the maximum speed capabilities V their max will also be equal. But if one of them has a higher maximum running speed (for example, he runs 100 m in 14.5 s) than the other (100 m in 15 s), then the level of endurance development in each of them in relation to their speed capabilities is not the same . Conclusion: the second runner is more resilient than the first. This difference can be quantified by relative indicators. The most well-known relative indicators of endurance in physical education and sports are: speed reserve, endurance index, endurance coefficient.

Speed ​​reserve (N.G. Ozolin, 1959) is defined as the difference between the average time to overcome any short, standard segment (for example, 30, 60, 100 m in running, 25 or 50 m in swimming, etc.) when completing the entire distance and the best time in this segment.

Speed ​​reserveZ s = t n -t k

Where tn- time to overcome the reference segment; t k - the best time in this segment.

Example (V.I. Lyakh, 1998). Best 100m sprint time (tn) a 16 year old student is equal to 14.0 s. His running time for 2000 m is 7 minutes 30 s, or 450 s, and the average time for running 100 m (t k) in the 2000 m race it is 450: 20 = 22.5 s. Speed ​​reserve in this example: 22.5 - 14.0 = 8.5 s. The less Zs, the higher the level of endurance development. In a similar way, you can estimate the speed reserve in swimming, cross-country skiing, cycling and other cyclic sports.

Endurance index (T. Cureton, 1951) is the difference between the time it takes to cover a long distance and the time at this distance that the subject would have shown if he had covered it at the speed shown by him in the short (reference) segment.

Endurance Index = t- t k * n,

Where t- time to cover any long distance; t k - time to overcome a short (reference) segment; n is the number of such segments, which in total make up the distance.

Example (V.I. Lyakh, 1998). The best 100 m running time for a 16 year old student is 14.0 s. His 2000 m run time is 7 minutes 30 s, or 450 s. Endurance index = 450 - (14 * 20) = 170 s. The lower the endurance index, the higher the level of endurance development.

Endurance coefficient (G. Lazarev, 1962) is the ratio of the time to cover the entire distance to the time to cover the reference segment.

Endurance coefficient =t:t k

Where t- time to cover the entire distance; t k - best time on the reference segment.

Example. The subject's running time for 300 m is 51 s, and the running time for 100 m (reference segment) is 14.5 s. In this case, the endurance coefficient is 51.0: 14.5 = 3.52. The lower the endurance coefficient, the higher the level of endurance development.

The same is true when measuring endurance in strength exercises: the results obtained (for example, the number of repetitions of a test with weights) must be correlated with the level of maximum strength in this movement.

Introduction

1. BASIC CONCEPTS OF PHYSICAL QUALITY ENDURANCE

1.1 Endurance, its types

2 MEANS AND METHODS OF DEVELOPING GENERAL AND SPECIAL ENDURANCE

2.1 Means of developing general endurance

2.2 Methods for developing general endurance

2.3 Means and methods for developing special endurance

3. TESTS TO DETERMINE ENDURANCE LEVEL

3.1 Types of tests to determine endurance

3.2 Relative endurance indicators

Bibliography

Introduction.

The problem of improving endurance from childhood is one of the most important in physical education and sports training. Cultivating endurance for sports purposes should contribute to the massive improvement of the health of the younger generation, which is especially important in connection with the existing hypokinesia in school-age children, aggravated by the acceleration of physical development.

Running is an effective and accessible means of physical improvement for all ages, contributing to improved health and harmonious development.

It is well known that achieving high athletic results in most sports, especially those associated with prolonged cyclic locomotor activity, is impossible without a high level of endurance development.

Currently, high athletic results in endurance running have become available to girls 16-17 years old and boys 18-19 years old. At the same time, this is not an obstacle to improving results when they move into the category of adult athletes.

Modern age-related physiology, biochemistry and morphology have accumulated significant experimental material on certain issues of the development of endurance in ontogenesis in connection with the age-sex characteristics of the organism. It is also known that this age is favorable for the development of speed of movements. However, in the theory of physical education, the issues of improving endurance for sports purposes in children, adolescents, boys and girls have not yet been studied sufficiently and unsystematically.

1. BASIC CONCEPTS OF PHYSICAL QUALITY ENDURANCE.

1.1 Endurance, its types and indicators.

Endurance in sports is the body's ability to resist fatigue during prolonged exercise.

The level of development of endurance is determined primarily by the functional capabilities of the cardiovascular and nervous systems, the level of metabolic processes, as well as the coordination of the activities of various organs and systems. The so-called economization of body functions plays a significant role in this. At the same time, endurance is influenced by the coordination of movements and the strength of the athlete’s mental, especially volitional, processes.

Endurance is the ability to perform work of a given nature for as long as possible (Boiko A.F., 1976, Farfel V.C., 1970, Vydrin V.M., 1980, Loman V., 1974).

One of the main criteria of endurance is the time during which a person is able to maintain a given intensity of activity. Using this criterion, endurance is measured in direct and indirect ways.

The direct method is when the subject is asked to perform a task and the maximum time for working at a given intensity is determined (before the speed begins to decrease). But it is almost impossible. The most often used is the indirect method.

The indirect method is when endurance is determined by the time it takes to cover some fairly long distance (for example, 10,000m).

Since performance in motor activity depends on many factors, in particular on a person’s speed and strength abilities, two types of endurance indicators should be taken into account: absolute and relative, partial.

In practice, there are 2 types of endurance: general and special.

General endurance is the ability to exercise muscular efforts of relatively low intensity for a long time, aerobic endurance. General endurance is 50-70% sports result.

One of the most important features of general endurance is the ability to transfer widely, i.e. general endurance, developed through running training and demonstrated in running, is highly correlated with results in cross-country skiing and walking.

It is believed that general endurance is the basis for the development of all other types of endurance.

The manifestation of general endurance depends on sports technique (primarily on the efficiency of working movements) and on the athlete’s ability to “endure”, i.e. resist the oncoming fatigue by concentrating volitional efforts.

The biological basis of general endurance is the aerobic capabilities of the athlete’s body. The main indicator of aerobic capacity consumption is the maximum oxygen consumption (VO2) in liters per minute.

Special endurance is the ability to exert muscle effort in accordance with the specifics (duration and nature) of a specialized exercise.

In middle-distance running, special endurance (in this case it is also called speed endurance) is manifested in maintaining the required speed over the distance.

The manifestation of special endurance depends on certain physiological and psychological factors. The main physiological factor is anaerobic capacity.

2. MEANS AND METHODS OF DEVELOPING GENERAL AND SPECIAL ENDURANCE.

2.1 Means of developing general endurance.

The means of developing general (aerobic) endurance are exercises that cause maximum performance of the cardiovascular and respiratory systems. Muscular work is provided by a predominantly aerobic source; the intensity of work can be moderate, high, variable; the total duration of the exercises ranges from several to tens of minutes. In the practice of physical education, a wide variety of physical exercises of a cyclic and acyclic nature are used, for example, long running, cross-country running (cross), skiing, skating, cycling, swimming, games and play exercises, exercises performed using the circuit training method (including 7-8 or more exercises in a circle, performed at an average pace), etc. The main requirements for them are as follows: exercises must be performed in zones of moderate and high power work; their duration ranges from several minutes to 60-90 minutes; the work is carried out with the global functioning of the muscles (Matveev L.P., 1976, Harre D., 1971, Polunin A.I., 2003).

To develop general endurance, the most widely used are cyclic exercises lasting at least 15-20 minutes, performed in an aerobic mode.

They are performed in standard continuous, variable continuous and interval load modes. In this case, the following rules are adhered to.

1. Availability. The essence of the rule is that the load requirements must correspond to the capabilities of those involved. Age, gender and level of general physical fitness are taken into account. During training, after a certain time, changes in the physiological state will occur in the human body, i.e. the body adapts to the stress. Therefore, it is necessary to reconsider the availability of the load in the direction of its complexity. Thus, the availability of the load means the difficulty of the requirements, which creates optimal preconditions for its impact on the exerciser’s body without harm to health.

2. Systematicity. The effectiveness of physical exercise, i.e. their influence on the human body is largely determined by the system and sequence of impacts of load requirements. It is possible to achieve positive changes in the development of general endurance if strict repeatability of load requirements and rest is observed, as well as continuity of the training process. When working with beginners, days of physical exercise to build endurance should be combined with days of rest. If running is used, it must be combined with walking, i.e. walking here acts as a rest before the next run.

3. Gradualism. This rule expresses the general trend of systematically increasing load requirements. Significant functional changes in the cardiovascular and respiratory systems can be achieved if the load gradually increases. Consequently, it is necessary to find a measure of increased loads and a measure of the duration of consolidation of the achieved changes in various body systems. Using the uniform exercise method, it is necessary, first of all, to determine the intensity and duration of the load. Work is carried out at a pulse of 140-150 beats/min. For schoolchildren aged 8-9 years, the duration of work is 10-15 minutes; 11 - 12 years -15-20 min; 14-15 years -20-30 min.

2.2. Methods for developing general endurance.

The main methods of developing general endurance are: uniform, variable, interval, circuit training, game, competitive (V.S. Farfel, 1970, L.S. Khomenkova, 1974, Zh.K Kholodov, 2000).

Uniform method. Characterized by continuous, long-term operation with uniform speed or effort. The duration of work, depending on the level of preparedness of the students, ranges from 10-15 minutes to 60-90 minutes. Work of less than 4-5 minutes is ineffective, since respiratory processes do not have time to develop and bring the oxygen transport system (heart, blood vessels, breathing) to the maximum level of oxygen consumption.

The intensity of exercise (speed of movement) should increase gradually: from low heart rate values ​​(120-130 beats/min) to optimal (140-170 beats/min). This gradualness is necessary for adaptation of the cardiovascular, respiratory, muscular, endocrine and other body systems. Low-intensity work does not contribute to the activation of aerobic metabolism, so it is unproductive.

As the functional capabilities of the body of those involved increase, the duration of continuous work and its intensity gradually increase.

Variable method. It differs from uniform by sequentially varying the load during a continuous exercise (for example, running) by directed changes in speed, tempo, range of movements, magnitude of effort, etc. It is often called "fartlek" (game of speed). It involves increasing and decreasing intensity at certain intervals. Heart rate by the end of the intensive section of work increases to 170-175 beats/min, and by the end of the low-intensity section it decreases to 140-145 beats/min.

Interval method. It is characterized by performing work in the form of high-intensity, but short-term repetitions, separated by small (strictly dosed) rest intervals between loads. The duration of work to increase aerobic performance is 1-2 minutes. Less time does not allow you to activate the work of the cardiovascular and respiratory systems, and more time causes a decrease in the intensity of work. The intensity of work should contribute to an increase in heart rate to 160-170 beats/min. Typically, rest intervals between exercises are 1-3 minutes. The nature of rest should be active in the form of low-intensity physical activity (for example, slow walking), which simultaneously accelerates the recovery of the body and supports its increased functioning.

The number of repetitions of the exercise depends on the individual ability of the practitioner to work under conditions of significant oxygen consumption. It is recommended to start with three to four repetitions per session and gradually increase to ten or more repetitions.

The training effect when using this method occurs not only and not so much at the time of performing the exercise, but during the rest period. During the first minute of rest after exercise, oxygen consumption increases, and systolic blood volume also increases. If the next load is performed at a time when these indicators are high enough, then oxygen consumption will gradually increase from repetition to repetition.

It should be noted that it is advisable not to use the interval method at the initial stage of developing general endurance, since it places serious demands on the cardiovascular and respiratory systems.

Circuit training method. It involves the sequential implementation of specially selected exercises that affect various muscle groups and functional systems, such as continuous or interval work. In certain places in the hall or school playground (stadium), several “stations” are located in a circle (most often from 6 to 12). At each station, the student performs one of the exercises and walks the circle one to three times.

For circuit training, exercises are selected that can be repeated a significant number of times (at least 20-30). Heart rate during exercise ranges from 140 to 175 beats/min, and in pauses (during rest) it decreases to 110 beats/min. The total duration of time for performing exercises using the circular method is 25-35 minutes.

Game method. Its essence lies in the fact that the motor activity of those involved is organized on the basis of the content, conditions and rules of the game. It involves performing a variety of motor actions in the context of sports and outdoor games that require endurance.

This method makes it possible to ensure increased interest in physical activity and less mental fatigue compared to exercises of a monotonous nature (for example, long running at a steady pace).

The load in the game can be increased by: .

1) reducing the number of players while maintaining the size of the playing field (court);

2) complications of playing techniques and rules, in which players do not leave the field, but remain on the court.

3) The duration of the load with the game method should be at least 5-10 minutes (without rest).

Competitive method. This is a way of performing endurance exercises in the form of various competitions and competitive tasks that involve elements of competition. It stimulates the maximum mobilization of the physical and associated mental forces and abilities of those involved.

A prerequisite for the competitive method is the preparedness of those involved in performing the exercises in which they must compete.

The choice of methods is largely determined by the level of preparedness of the students. An important requirement for the applied methods of endurance development is to find the optimal combination of duration and intensity of the load. In physical education lessons, the main method of developing endurance is the uniform method as it is quite simple, accessible and allows you to accurately dose the individual load.

2.3 Means and methods for developing special endurance.

Special endurance in such types as walking, middle- and long-distance running, marathon running, daily running and longer runs is the leading quality that ensures maintaining the required speed of movement throughout the entire distance.

Most types of special endurance are largely determined by the level of development of the anaerobic capabilities of the body, for which they use any exercises that include the functioning of a large group of muscles and allow them to perform work with maximum and near-maximum intensity.

An effective means of developing special endurance (speed, strength, coordination, etc.) are specially preparatory exercises that are as close as possible to competitive ones in form, structure and features of the impact on the functional systems of the body, specific competitive exercises and general preparatory means.

Since the biological mechanisms for the manifestation of types of endurance, depending on the duration and intensity of the exercise, are fundamentally or significantly different, the choice of means and methods must be appropriate. Thus, in speed-strength events, endurance consists in the ability of nerve cells and muscles to actively work in conditions of lack of oxygen, mainly due to accumulated internal energy resources - anaerobic endurance.

As the duration of continuous exercise increases, endurance increasingly depends on the coordinated work of the motor system, internal organs and on the “performance” of the cardiovascular and respiratory systems of the athlete’s body in conditions of constant and necessary delivery of oxygen to tissues and its economical use - consumption - aerobic endurance.

Between the named types of endurance, means and methods of their development, there are intermediate aerobic-anaerobic exercises mixed in different proportions.

The example of continuous running most clearly illustrates this relationship between the speed and duration of movements: an increase in time leads to a decrease in running speed and, conversely, an increase in speed, especially above the critical speed (at which oxygen consumption reaches a maximum), quickly leads to a reduction in the duration of running.

For speed-strength types, three directions can be distinguished in the development of special endurance: in exercises with weights (at 80% or more), in sprint exercises, as well as in jumping and throwing, which occupy an intermediate position between them.

Special endurance of a power nature is developed by repetitions of special exercises with the manifestation of fairly high power tensions within 75-80% (maximum strength indicators) and largely depends on the athlete’s strength level. Short-term powerful muscle contractions with difficult blood circulation and with holding your breath, straining form adaptive reactions of the body, the muscles of which are acutely and constantly lacking oxygen and energy substances. There is also an economization of resource consumption during the period of brief exercises with weights.

Special endurance in sprint disciplines over the entire range of distances from an energy point of view is determined by both the power and capacity of anaerobic processes. Since during the first 10 s of work of maximum intensity, glycolysis takes place, and by the end of this time the content of lactic acid (lactate) in muscle tissue increases 5 times. What is the main reason for the onset of heaviness in the muscles and loss of the ability to relax. The high level of special endurance in these types is associated with the constant improvement of the ability to relax in short phases of motor action.

The main means of developing special endurance in each direction is repeated repetitions of training variants of competitive and special exercises in one lesson until fatigue. Pulse modes when performing special exercises: running, jumping, strength training, as well as fast running in order to develop special endurance should reach high levels - 180 beats/min (30 beats per 10 s) and maximum values.

The most common is the intermittent method of repeating special exercises in series with rest intervals between repetitions and series until the heart rate drops to 120-132 beats/min (20-22 beats per 10 s).

The number of repetitions of training variants of a competitive exercise, for example, long jumps from short and medium run-ups, strength exercises of local impact (to failure), throwing and throws in the 90% zone of the maximum should exceed 3-4 times. With large and full run-ups and general strength exercises with large weights, throwing and throwing, the result is 1.5-2 times their number in competitions. In each approach, you should keep within a 5-10 s time limit, resting between approaches up to 180 s.

The length of the jumps and the weight of the weights determine the number of repetitions in both multiple jumps and weighted exercises. The higher these indicators (length and weight) with a certain total number of repetitions in one lesson, the more special endurance corresponds to the competitive exercise.

You can use any combination of segments: 4x150 m; 3x200; 2x200 and 2x50 m; 100 m + 150 + 200 + 150 + 100 m. Rest intervals (180-240 s) are determined by heart rate recovery. The best pulse for repeated running is 120 beats/min. A pulse rate over 120 beats/min (20 per 10 s) after a rest of 240-300 s indicates too much stress or the athlete is not feeling well.

Alternating running, jumping and special speed-strength exercises aimed at developing various muscle groups in one series and repeating the series is the main method of achieving special endurance. Individual completion of such series is typical for trained athletes.

The intensity of running training can be fairly objectively assessed and taken into account by the average speed of running on the move over various segments. Running speed in m/s corresponds to the same evaluation indicators, only in points. When running from the start, 1 s is removed.

Less accurately, intensity is assessed by zone as a percentage of time from the maximum result: 100-96% is the zone of maximum intensity, 95-90% is medium, 90-80% is low and less than 80% is low.

If the running pattern is disrupted at the end of the distance, it is better to shorten the length of the segments, and if tension appears or deviations in technique occur, reduce the speed.

To develop a sense of rhythm, confidence and a reserve of freedom of movement in fast running, running through low, medium and high barriers with their different placement and the number of running steps between them (3-7 b.s.) of regular or shortened length is very useful.

Developing speed and maintaining running activity should occur without tension, which usually leads to stiffening, shortening the length or tempo of steps, and reducing running speed. It is important to learn how to constantly control the freedom and degree of tension in movements, leaving a small margin until maximum effort is exerted in running. Try to purposefully tune in to running, but always remember that maximum effort in movements always prevents you from achieving maximum tempo, running speed, and even more so, athletic results in competitions. The higher your running speed, the more carefully you control your freedom of movement.

This is difficult to do, but with a lot of desire this art (to run very quickly and freely) can be learned. It will greatly help you win in an equal fight.

As the main means of developing endurance, running is carried out in the form of a cross-country race, along paths, rough and hilly terrain, in a park, in a forest, on a river bank, on the side of a road, on a sandy beach or in shallow snow, as well as in the form of long and tempo running on terrain or at the stadium. Terrain running accounts for up to 80-90% of the total annual volume.

To develop special endurance, it is necessary to perform exercises at a speed corresponding to the intensity zone, and the total length of distance segments or accelerations in tempo running in one session must be greater than the length of the distance in which the athlete specializes. For average people it is 2-3 times higher.

It is important in the development of special endurance to increase the absolute speed of running over a short reference distance to create a reserve of speed, which makes it possible to run the distance with less effort and a higher average speed. High absolute speed allows any athlete to freely maneuver at a distance or in game activities, expands his tactical capabilities when conducting sports wrestling.

For runners at 400-800 m, the reference distance can be 100 m, for runners at 1500-3000 m - 150-200 m, for stayers at 5000-10,000 m - 400 m, and for marathon runners - 1000 m. Speed ​​reserve, for example , for a 400 m runner is determined (with the best results at 100 m - 10.8 s and at 400 meters -47.6 s) as follows: 47.6: 4-10.8 = 1.1 s.

The development of endurance is largely determined by training methods, of which three main ones can be distinguished:

A) continuous long running, both uniform and variable;

B) discontinuous (interval);

B) competitive.

The main means of the first method include: warm-up, recovery and slow cross-country running, long cross-country running and long cross-country running at a variable pace. These funds develop mainly the aerobic capabilities of athletes. However, in tempo cross-country running, cross-country and group running on terrain (fartlek) at a variable pace, the anaerobic capabilities of runners can be partially improved due to the mixed aerobic-anaerobic energy supply.

The main means of the second method are intermittent: repeated running, repeated running in series and interval running. At the same time, both aerobic and anaerobic capabilities of athletes are improved. The discontinuous method includes the following five components, changing which creates a large number of variations of this method:

A. Length of segments.

B. The speed of running segments.

B. Duration of rest intervals.

D. Form of rest (passive - sitting, standing, active - walking, jogging, etc.).

D. Number of repetitions.

The third method - competitive - includes control running, estimations and competitions. A feature of this method is the maximum requirements that are imposed on the athlete’s body when running at a speed of 95-100% of personal achievement at any distance.

All three methods are inextricably linked, but their ratio changes somewhat during the season. The main means of the continuous method make up about 90% of the total annual training). In the preparatory period, their percentage is even higher, and in the competitive period the volume of funds from the intermittent and competitive methods increases slightly.

Let us briefly describe the listed special exercises:

A) Basic training means of the continuous method:

Aerobic orientation:

Warm-up, recovery or slow cross-country running lasting 20-60 minutes. The speed is uniform, pulse is 130-140 beats/min. Can be used year-round after intense training.

Long cross-country running - 45-90 minutes (possibly up to 120 minutes once a month). The speed is uniform, pulse -150-170 beats/min. Can be used all year round. The largest volume is in the preparatory period. Aerobic-anaerobic orientation:

Tempo cross-country run lasting 20-60 minutes. The speed is uniform, pulse is 170-175 beats/min. Can be used all year round. In the preparatory period - up to 2 times a week, in the competitive period - 1 time every 1-2 weeks.

Long cross-country running at a variable pace - 30-60 minutes with accelerations on segments of 800-3000 m. The pulse level during accelerations is 175-185 beats/min. The number of accelerations is from 3 to 6-8 depending on the length of the segment. It is used in the preparatory period 1-2 times a week, and with sprint accelerations and in the competitive period once a week. Close in its impact is group running on the ground - fartlek or “running game” at a variable pace with arbitrary speed and length of accelerations, as well as with intervals of quiet running between them.

B) Basic training means of the intermittent method.

Aerobic-aerobic orientation:

Repeated running on sections of 1-4 km. In the preparatory period, the speed is up to 85% of the maximum with a pulse of 170-190 beats/min, in the competitive period the speed is 85-90%. Rest interval - 5-6 minutes. Can be used as a control run (competitive method) to develop performance and maximize oxygen consumption.

Repeated running on segments of 100-800 m at a speed of up to 80% of the maximum, i.e. personal record during the segment, rest in the form of jogging 50-400 m, pulse up to 180 beats/min at the end of the segment, after jogging - 120-140 beats/min. It is used at the end of the preparatory and at the beginning of the competitive period.

Extensive interval running on segments of 200-400 m at a speed of 70-80% of the maximum and a rest interval of up to 90 s. -jogging. Pulse when running - up to 180 beats/min. The number of repetitions is 10-30.

Repeated and interval running for increasing aerobic performance is less effective than long and tempo cross-country running.

Anaerobic orientation:

Intense interval running on segments of 200-800 m at a speed of 85-95% of the maximum speed for this segment. Rest interval - jogging from 90 s to 5 min. It is used at the end of the preparatory and during the competitive period 2-3 times a week. The volume of running in one session for intermediate athletes is 2-3 times greater than the main distance, for stayers - 3-6 km.

Interval running on segments of 50-200 m at or near maximum speed. Used during the competition period once a week. During rest, jog for the same distance.

C) Basic means of the competitive method:

Estimates or control runs are carried out both at the main distance and at shorter and longer distances 1.5-2 weeks before important competitions.

Cross-country competitions are used 2-4 times in the preparatory period. Competitions are held at the main and adjacent (shorter and longer) distances.

The strength component of endurance is important for increasing special performance over a running distance; it is associated with maintaining the length and frequency of steps, and therefore the speed of running and walking.

All strength exercises used in training runners and speed walkers should be considered not just as means of general physical training, but as factors in the development of special strength and local muscular endurance with their subsequent transformation into speed of movement over a distance. These exercises are a means of intensifying the work of the muscular system in a specific motor mode, contribute to the process of adaptation to this mode, and provide an increase in the contractile and oxidative abilities of muscle tissue.

To develop the strength component of muscular endurance, the following are used: - basic competitive exercises performed in difficult conditions, with weights, braking, and moving uphill. The main mode is dynamic. Training methods: repeated and continuously variable. These exercises are used at the stages of in-depth training and sports improvement;

Circular training, during which exercises are performed in dynamic and static modes and are aimed at developing the main muscle groups involved in running over a distance;

Jumping exercises;

Exercises with various weights and on machines.

To develop the strength qualities of runners, a wide range of weights is possible, depending on the direction of the exercise: for the development of strength endurance 30-40% of the repeated maximum, explosive strength - 30-50%.

The use of highly specialized training means too early in age or forced in the season in large volumes: tempo cross-country running, interval running in segments with short rest breaks leads to losses of young athletes or disruptions in preparation for competitions. The experience of the world's leading runners shows that most of them began specialized training at the age of 14-16, and achieved world-class results within 5-8 years.

At the same time, most of the world's leading athletes competed in a wide range of distances, which contributed to the growth of their skills.

Therefore, at the stages of initial sports and in-depth specialization, great attention should be paid to versatile running training over a wide range of distances. Preparation at these stages is aimed at expanding the adaptation of the oxygen transport and muscular systems, strengthening the muscular-ligamentous apparatus. Insufficient ability to bear loads can subsequently become a factor limiting the performance of runners and walkers.

Long-term adaptation of the body during the development of endurance ensures the regulation and restructuring of the hormonal sphere, which helps to increase the release into the blood of hormones that regulate the performance of the body’s most important functional systems.

Improving special endurance, on the one hand, covers the whole variety of special exercises and methodological methods of use considered, and on the other hand, is carried out in the process of specific activities. The latter can be effectively implemented by increasing the intensity of individual, often shorter than those regulated by the competition rules, periods of work with a significant number of repetitions, but also in total exceeding the total number of attempts or the time of the competitive exercise.

An increase in anaerobic endurance is also ensured both by increasing the intensity of key technical techniques, their number, taking into account the necessary recovery between them, and by increasing various strength indicators - maximum and fast strength and strength endurance.

Training in mountain conditions is increasingly being used to develop and improve aerobic endurance and the training capabilities of athletes. These conditions are especially useful at the beginning of the preparatory periods.

3. TESTS TO DETERMINE ENDURANCE LEVEL.

3.1 Types of tests to determine endurance.

One of the main criteria of endurance is the time during which a person is able to maintain a given intensity of activity (Kholodov Zh.K., 2000). Based on this criterion, direct and indirect methods for measuring endurance have been developed. In the direct method, the subject is asked to perform a task (for example, running) at a given intensity (60, 70, 80 or 90% of the maximum speed). The signal to stop the test is the beginning of a decrease in the speed of completing this task. However, in practice, physical education and sports teachers rarely use the direct method, since they first need to determine the maximum speed capabilities of the subjects (by running 20 or 30 m on the move), then calculate the specified speed for each of them, and only after that begin testing.

In the practice of physical education, an indirect method is mainly used, when the endurance of students is determined by the time they cover a sufficiently long distance. So, for example, for primary school students the length of the distance is usually 600-800 m; middle classes - 1000-1500 m; senior classes - 2000-3000 m. Tests with a fixed running duration are also used - 6 or 12 minutes. In this case, the distance covered in a given time is estimated. In sports, endurance can also be measured using other groups of tests: nonspecific (their results are used to assess the potential abilities of athletes to train or compete effectively under conditions of increasing fatigue) and specific (the results of these tests indicate the degree to which these potential abilities are realized).

Nonspecific tests for determining endurance include: 1) running on a treadmill; 2) pedaling on a bicycle ergometer; 3) step test. During the test, both ergometric (time, volume and intensity of task performance) and physiological indicators (maximum oxygen consumption - MOC, heart rate - HR, anaerobic metabolic threshold - ANNO, etc.) are measured.

Specific tests are considered to be those tests whose performance structure is close to that of a competition. Specific tests measure endurance while performing a specific activity, for example, swimming, cross-country skiing, sports games, martial arts, gymnastics. The endurance of a particular athlete depends on the level of development of his other motor qualities (for example, speed, strength, etc.). In this regard, absolute and relative indicators of endurance should be taken into account. With absolute ones, indicators of other motor qualities are not taken into account, but with relative ones, they are taken into account.

3.2 Relative indicators of endurance.

The endurance of a particular athlete depends on the level of development of his other motor qualities (for example, speed, strength, etc.). In this regard, absolute and relative indicators of endurance should be taken into account. With absolute ones, indicators of other motor qualities are not taken into account, but with relative ones, they are taken into account. Suppose two runners run 300 m in 51 s. Based on the results obtained (absolute indicator), their levels of speed endurance can be assessed as equal.

This assessment will be valid only if their maximum speed capabilities are also equal. But if one of them has a higher maximum running speed (for example, he runs 100 m in 14.5 s) than the other (100 m in 15 s), then the level of endurance development in each of them in relation to their speed capabilities is not the same. Conclusion: the second runner is more resilient than the first. This difference can be quantified by relative indicators. The most well-known relative indicators of endurance in physical education and sports are: speed reserve, endurance index, endurance coefficient.

Speed ​​reserve (N.G. Ozolin, 1989) is defined as the difference between the average time to overcome any short, reference segment (for example, 30, 60, 100 m in running, 25 or 50 m in swimming, etc.) at covering the entire distance and the best time for this segment.

Example (V.I. Lyakh, 2009). The best 100 m running time for a 16 year old student is 14.0 s. His 2000 m run time is 7 minutes 30 s or 450 s, and the average 100 m time in the 2000 m race is 450: 20 = 22.5 s. Speed ​​reserve in this example: 22.5 - 14.0 = 8.5 s. In a similar way, you can evaluate the speed reserve in swimming, cross-country skiing, cycling and other cyclic sports.

The endurance index is the difference between the time it takes to overcome a long distance and the time at this distance that the subject would have shown if he had overcome it at the speed shown by him in the short (reference) segment.

Example (V.I. Lyakh, 2009). The best 100 m running time for a 16 year old student is 14.0 s. His 2000 m run time is 7 minutes 30 s, or 450 s. Endurance index = 450 - (14 x 20) = 170 s. The lower the endurance index, the higher the level of endurance development.

The endurance coefficient is the ratio of the time to cover the entire distance to the time to cover the reference segment.

Example. The subject's running time for 300 m is 51 s, and the running time for 100 m (reference segment) is 14.5 s. In this case, the endurance coefficient is 51.0: 14.5 = 3.52. The lower the endurance coefficient, the higher the level of endurance development.

The same is true when measuring endurance in strength exercises: the results obtained (for example, the number of repetitions of a test with weights) must be correlated with the level of maximum strength in this movement.

Biomechanical criteria are also used as indicators of endurance, such as the accuracy of throws in basketball, the time of support phases in running, fluctuations in the general center of mass in movement, etc. (M. A. Godik, 1988). Their values ​​are compared at the beginning, middle and end of the exercises. The level of endurance is judged by the magnitude of the differences: the less the biomechanical indicators change at the end of the exercise, the higher the level of endurance.

Bibliography.

1. Abdulova A.M., Orlova R.V., Tennova V.P., Jena E.B., Shenkmana S.B., Bolotnikov P.G. Athlete's book. - M., Physical education and sports, 2001.

2. Boyko A.F. Basics of athletics. - M., Physical education and sport, 1976 - 142 p.

3. Vaitsekhovsky S.M. "Trainer's Book" M., Physical culture and sport, 1971. -205s.

4. Valik B.V. Coaches of young athletes. - M., Physical culture and sport, 1974. - 168 p.

5. Vydrin V.M. Sport in modern society. - M.:., Physical education and sport, 1980 p. 80.

6. Godik M.A. Sports metrology: textbook. for the institute of physics. culture / M.A. Godik. - M.: Physical culture and sport, 1988. - 192 p.

7. Dedkovsky S.M. Speed ​​or endurance - M.: Physical culture and sport, 1973. -208 p.

8. Eger K., Oelyplegel G. Young athletes about training. - M., Physical education and sports, 1975. -159 pp.

9. Zhevnovata Zh.D., Zayarin G.A., Korotkova T.P., Rybkovsky A.G. Methods of teaching athletics. Donetsk, DonSU, 1989

10. Zimkina N.V. Physiological characteristics and methods for determining endurance in sports - M.: Physical culture and sport, 2002.

11. Loman V. Running, jumping, throwing. - M., Physical education and sports, 1974.

12. Lyakh V.I. Physical Culture. 5-9 grades. Test control - M.: 2009. -144 p.

13. Makarov A. N. Middle and long distance running. - M., Physical education and sports, 1966.

14. Matveev L.P., Novikov A.D. Theory and methods of physical education. - M., Physical education and sports, 1976. 29

15. Ozolin N.G., Voronkina V.I., Primakova Yu.N. Athletics. - M., Physical education and sports, 1989.

16. Polunin A.I. Running school - M.: Soviet sport, 2003.

17. Farfel V.S., Kots Ya.M. Human physiology (with basics of biochemistry). FiS, 1970.

18. Filin V.P. Age bases of physical education - M.: Physical culture and sport, 1972.

19. Harre D. The doctrine of training. - M., Physical education and sport, 1971

20. Kholodov Zh.K., Kuznetsov V.S. Theory and methods of physical education in sports: Proc. aid for students higher textbook establishments. - M.: Publishing center "Academy", 2000. - 480 p.

21. Khomenkova L.S. Athletics coach's manual. - M., Physical education and sports, 1974.

22. Shenkman S.M. Our friend is running - M.: Physical culture and sport, 1976.

23. Yushkevich T.P., Vasyuk V.E., Bulanov V.A. Simulators in sports - M.: Physical culture and sport, 1999.

Are you interested in developing endurance and want to know training schemes? Then read the article, thanks to which you can create a training complex.

Types of endurance in sports

Main types of endurance:

• General, or aerobic - it is expressed in the ability to perform physical work of moderate intensity over a long period of time. This includes swimming and race walking, as well as skiing. Even sawing wood can be added to this list.
• Special- it is characterized by a person’s ability to perform physical work in a certain sport, at a given intensity, for a long period of time.

• Express. What is important here is the period of time during which it is possible to maintain the speed and tempo of certain movements in a certain mode.
• Power. It is able to reflect the ability to engage in strength work for a long time without reducing efficiency.
• Coordination. This endurance concerns motor activity, which is characterized by various actions of a technical and tactical nature.

Methods for developing endurance

To develop special endurance, competitive exercises are necessary. The same applies to simulation and special preparation classes. The main methods used to develop endurance:

• Uniform method. Here it is necessary to continuously work at a uniform speed for a long time, maintaining the given speed and rhythm. The same applies to the tempo and amplitude of movements.
• Variable method. Here the loads are varied sequentially during a continuous exercise. The speed or tempo, or perhaps the amplitude of movements, is specially changed.
• Repetition method. The exercise is performed at maximum speed, literally in 10–20 seconds. Then active rest is necessary so that you can fully recover.
• Circuit training. Here the exercises are performed in a circle. Stations are used that affect muscle groups. In this case, interval or regular training is possible.
• Game method. During the game, endurance develops. The situation here is constantly changing. The same goes for emotionality.
• Competitive method. Exercises are performed in the form of competitions.

Development of general endurance

Rules for performing the exercises:

• Load availability increases in complexity. During exercise, the body will gradually get used to changes in physiological state and adapt to the load as much as possible.
• Exercises must be performed systematically - this is the only way they will be effective for the body. It is necessary to strictly adhere to the requirements regarding loads and the sequence of their impact. Also, do not forget that you need rest. And the process of classes cannot be interrupted. If you are a beginner, be sure to alternate days of exercise with days of rest - this is the only way you can build endurance.
• Everything should happen gradually. This also applies to increasing load requirements. This is the only way you will not harm the heart and blood vessels, and will help adapt these systems to your training.

• At the very beginning of the journey, everything possible should be done to maximize aerobic capabilities, improve the functions of the heart and blood vessels, as well as the respiratory system. Here, strengthening the spine should definitely be added to the list. During this period, you develop general endurance.
• Then we move on to the second stage, when the volume of loads is already more impressive. At the same time, the training regime is mixed.
• This is followed by the third stage, when more intense exercises are included in the training regimen. They should be performed using interval and repeated work in the same mode as the classes in the second stage. Here, certain components of special endurance are affected.

Nutrition for endurance

With prolonged efforts in the muscle area, it is necessary to introduce individual nutrients into the diet. Their dosage varies depending on the condition of the body. This is the only way to fully recover after you have done extensive training or competed.

What makes endurance training different? The body's consumption of energy reserves increases. In order to fuel the body, carbohydrates and fats are helpers. The diet must contain carbohydrates in sufficient quantities - this is the best fuel for the body and the development of endurance.

• Carbohydrates. Their dose for each organism is strictly individual. The minimum daily intake should be four grams of carbohydrates per kilogram of your body weight. If your workouts are intense, you should increase your intake to 9 grams of carbohydrates per kilogram each day. It is important not to overdo it - excessive consumption of carbohydrates leads to fat accumulation. It is best to gradually increase your carbohydrate intake and regularly monitor your weight and body fat proportions. Your diet should include oats and buckwheat, as well as brown rice and legumes. The same goes for vegetables and some fruits.
• Squirrels. To develop endurance, athletes need to consume enough protein. If you want to develop extreme endurance, then this is simply a must. You need to consume at least 1.4 grams of protein per kilogram of weight per day. If the training is very long, then this figure increases to 1.8 grams. Eat chicken egg whites and yolks, as well as fish and venison, poultry and lean red meat - these foods contain a lot of protein.
• Fats. In order to maximize endurance, you need to consume Omega-3 fatty acids. The same goes for monounsaturated acids. It should be remembered that fat in the body is multifunctional. Therefore, fats should be consumed in an amount of at least fifteen or even twenty percent of total energy consumption. Pay attention to olive oil and flaxseed oil, as well as hemp oil. The same goes for sea fish and nuts.
• Water. Of course, it is not a nutrient with a calorie value, or even a food product, but water is very important for those who exercise. It is necessary to consume this liquid regularly throughout the day in sufficient quantities. For long-term workouts exceeding one hour, it is worth adding carbohydrates to the drink.

Endurance and age

In sports, where high energy performance is required, maximum results can be achieved by those who have reached the time of physiological maturity. We are talking about ages from eighteen to twenty-five years. Then physical activity indicators gradually decrease, by the age of sixty they are half the maximum indicators.

How to increase endurance?

There are several options to solve this problem. It is important to follow several steps here.

1. When performing any action, the muscles should not be tense or stiff.
2. Water is vital and necessary for the normal functioning of the body. This is a regulator that is responsible for the distribution of energy in the human body.
3. You should adhere to a balanced diet.
4. Interval training is the most effective way to increase endurance.