Mastering Endurance and Effective Warm-up Strategies for Fitness
Understanding Physical Endurance (Resistance)
Endurance (Resistance) is the physical capacity that enables us to carry out work for a long duration. This capacity is defined by several key characteristics.
Respiratory System Benefits
Gas exchange facilitates positive changes in the respiratory system:
- Increases lung capacity and renewal mechanisms.
- Improves air-oxygen uptake.
- Ensures responsible breathing muscles work optimally.
Cardiovascular System Benefits
The cardiovascular system (the network formed by the heart and blood vessels) distributes blood throughout the body.
Effects of Aerobic Activity on the Heart
- Hypertrophy: Increased heart size (volume).
- Bradycardia: The heart beats slower (at rest).
- Decreases in blood pressure.
- Increases the number and size of capillaries.
- Increases the size of coronary arteries.
What is Heart Rate?
Heart rate is a measure of how fast the heart beats. It is typically measured by placing the index finger tip on the pulse point in the neck, under the jaw, without pressing too hard.
What Does Heart Rate Indicate?
Heart rate indicates the intensity of regular exercise. By monitoring it, you can determine if your activity is focused on aerobic or anaerobic endurance.
Types of Endurance
- Aerobic Endurance: The psycho-physical capacity to resist fatigue during prolonged effort, which allows for the predominant use of oxygen (O2) for energy.
- Anaerobic Endurance: The capacity to sustain intensive efforts of very short duration, predominantly without oxygen.
Training Methods
- Continuous System: Consists of running continuously for a long period, maintaining a uniform, steady pace, usually on flat, slightly soft terrain.
- Circuit Training: Consists of repeating a set of exercises for a specified time, alternating periods of work and rest. Typically, 6, 8, 10, or more stations are selected. These exercises can be of the same length and are effective for improving aerobic fitness.
The Importance of Warming Up
Warming up is a preparatory physical activity of increasing intensity that facilitates the body’s adaptation to the demands of subsequent work.
Physiological Effects of Warming Up
Warming up triggers several physiological responses:
- Increases heart rate and respiratory frequency.
- Contracts muscles and stretches joints.
- Improves focus and attitude.
- Activities are often concentrated towards the posterior muscles.
Why Warm Up?
- Performance and Efficiency: Progressive use of intensive physical activities helps the body adapt to the effort. It enhances oxygen intake, increases cellular excitation, and accelerates nerve impulse transmission.
- Security and Injury Prevention: Increases muscle and tendon elasticity and facilitates relaxation.
- Activating Antagonist Muscles: Psychologically prepares and motivates the individual for the subsequent activity, enabling greater effort.
- Recovery: Helps avoid or reduce delayed muscle soreness (DOMS).
Phases of Warming Up
- General Warm-up: Includes movements and exercises with no direct relation or resemblance to the main activity.
- Specific Warm-up: Includes exercises similar to the activity that will be performed afterward.
General Warm-up Guidelines
Begin at a moderate speed, practicing static stretching and mild physical exercises/gymnastics. Duration should be variable but long enough to sufficiently raise muscle temperature.
Specific Warm-up Guidelines
Includes specific exercises that only affect a few muscle groups. The duration and intensity depend on the characteristics of the subsequent activity.
Timing the Warm-up
The warm-up should ideally begin 30 minutes to 1 hour before the test or training session. The structure and length depend on the activity’s characteristics and other factors, including: the intensity of subsequent efforts, environmental conditions, fitness level, and age.
Relaxation Techniques
Relaxation is the response contrary to tension. It is a valid procedure for controlling anxiety.
Progressive Relaxation
This technique involves performing cycles of muscle tension followed by subsequent distension (release).