KB fitness Ug

ENDURANCE TRAINING

Endurance training generally refers to training the aerobic system as opposed to the anaerobic system.
Endurance training is essential for a variety of sports, a notable example is distance running events, with the required degree of endurance increasing with race distance.
Athletes can also undergo endurance training when their sport may not necessarily be an endurance sport but may still require or demand some endurance. Endurance training can be divided into two categories:
*General Endurance.
*Specific Endurance.

Common methods of training include: Periodization, Intervals, Low slow distance, High-Intensity Interval Training (HIIT). Exercises used are usually locomotions or repeated cyclic movements.
Aerobic metabolism prevails during physical exercise which is longer than 2-3 minutes at a low, Middle or submaximal intensity load.

Aerobic Endurance Exercises include: Brisk walking, Running or Jogging, Swimming,Rowing, Cycling.
Anaerobic Endurance Exercises include: High Intensity Interval Training (HIIT), Heavy weight lifting, Calisthetics (e.g Box jumps).

CREATINE

Creatine is a substance that's found naturally in muscle cells.It helps your muscles produce energy during heavy lifting or high intensity exercise.
Creatine supplements increase your ATP stores providing energy which is vital for maximal power and strength based activities.

Rule of thumb: Eat for what you're going to be doing, and not for what you have done. Don't take in more than you're willing to burn off.