Lednum

My study blog

cardio respiratory

Posted by lednum on October 4, 2006

Continuous Training

This can be broken down into the following sub-divisions which have slightly different effects upon the energy pathways.

  • Running at 50 to 60% of max. heart rate or 20 to 36% of V02 Max. Very easy pace – metabolises fat – aerobic – duration 60 minutes plus. Useful for joggers & ultra-distance runners.
  • Running at 60 to 70% of max. heart rate or 36 to 52% of V02 Max. Slightly faster pace – burns glycogen and fat – aerobic – duration 45 to 90 minutes. Useful for marathon runners. Improves cardiovascular system – capillarisation
  • Running at 70 to 80% of max. heart rate or 52 to 68% of V02 Max. 10km pace – burns glycogen – aerobic – duration 30 to 45 minutes – 10km and marathon runners. Improves cardiovascular system – capillarisation – glycogen burning
  • Running at 80 to 90% of max. heart rate or 68 to 83% of V02 Max. 5km pace – burns glycogen – anaerobic – duration 10 to 20 minutes. Useful for 5km to marathon. Improves cardiovascular system – capillarisation – glycogen burning – lactate tolerance and removal.
  • Running at 90 to 100% of max. heart rate or 83 to 99% of V02 Max. 800/1500m pace – burns glycogen – anaerobic – duration 1 to 5 minutes. Useful for 800 to 5km. Improves glycogen burning – lactate tolerance and removal
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