Nowadays, the physical fitness of college students is deteriorating year by year. From time to time, we hear news that a certain college student died suddenly during the 800-meter long-distance running test. After a long preparation for the college entrance examination, there is not much time allocated to physical training. This is a common problem among contemporary college students. So how to improve the endurance of college students? Let’s take a look at the endurance training methods for college students!
Based on the characteristics of metabolism during exercise, it can be divided into aerobic endurance, mixed oxygen endurance and anaerobic endurance; according to the duration of the activity, it can be divided into short-term endurance (45 seconds - 2 minutes), medium time endurance (2 minutes - 8 minutes), long time endurance (more than 8 minutes). Student endurance quality competitions usually belong to mixed oxygen and medium time endurance. According to the characteristics of metabolism during exercise, 1. For aerobic endurance running, the intensity of ordinary students is less than 70% of the maximum speed, [training intensity = resting heart rate + (maximum heart rate - resting heart rate) 70%] heart rate 130-150 beats/min ; 2. Mixed-aerobic endurance running, the intensity of ordinary students is 70%-85% of the maximum speed, and the heart rate is 150-175 beats/min; the anaerobic endurance running, the intensity of ordinary students is higher than 85% of the maximum speed, and the heart rate is more than 175 beats/min. .
Methods to improve endurance training for college students
Freehand: repeated running, timed running, variable speed running, continuous jogging, continuous fast running, interval running, fartlek running, cross-country running, uphill running Running, long distances, long jumps, etc. Equipment: skipping rope running, longer ball games, etc., combined exercises: circuit training method, etc.
It can be divided into aerobic running: timed, fixed distance, continuous running, variable speed running
Mixed oxygen running: increasing, anaerobic threshold running, maximum oxygen uptake running.
Special intensity running: running greater than or less than the competition distance, or running between sections, greater than or less than the competition distance.
It is required to improve the aerobic endurance level for half an hour to achieve good teaching results. Arrange small muscle exercises for the lower limbs every two days, focusing on anti-fatigue exercises for the ankle joints. The auxiliary exercises chosen for cardiopulmonary function are mainly circuit exercises, and the heart rate should not be lower than 100 beats/min between each movement.