Endurance: Definition, Factors, Training, and Importance
What is Endurance?
Endurance is the ability to sustain a prolonged effort without showing signs of fatigue or to delay the onset of fatigue for as long as possible. It involves the capacity to perform better or recover from an activity more quickly.
Types of Endurance
- Aerobic
- Anaerobic
- Alactic: Near-maximum intensity for a short duration, producing waste products
- Lactic: Maximum intensity for a short duration, producing waste products
Factors Determining Endurance
1. VO2 Maximum
VO2 max is the maximum volume of oxygen the body can use. The more oxygen the body can carry, the greater the endurance.
2. Anaerobic Threshold
The anaerobic threshold is the point at which the body transitions from aerobic to anaerobic metabolism. The greater the difference between the aerobic and anaerobic thresholds, the greater the endurance.
3. Technical Efficiency
Better technique leads to less energy expenditure and improved recovery.
4. Resilience
Improved recovery allows for more frequent training sessions.
5. Psychological Factors
Mental toughness and motivation play a role in endurance.
6. Thermoregulation
The body’s ability to regulate its temperature is important for endurance.
Training Functions
- Promotes healthy development in children
- Establishes healthy habits
- Prepares children for future specialized training
- Maintains a certain level of fitness for as long as possible
- Improves recovery from exercise
Training Systems
There are four main training systems:
A) Continuous System
Involves continuous efforts without interruption, maintaining a steady training intensity. Examples include continuous running or cycling.
B) Fractional System
Involves high-intensity training with breaks. Types include:
- Interval training: Alternating between aerobic and anaerobic work with incomplete recovery
- Repetition training: Repeating work intervals with full recovery
Children’s Endurance Training
Aerobic resistance training can begin at 6-7 years of age, while anaerobic resistance training is recommended for girls at 11-12 years and boys at 13-14 years. By age 16, girls have a 30-35% lower VO2 max than boys.
Children who train have significantly improved VO2 max levels compared to those who do not train.
For endurance work in children, use dynamic loads, large muscle groups, durations over 10 minutes, and intensities between 50-70% of VO2 max or 65-85% of maximum heart rate.