[Training theory]Anaerobic exercise mechanism of theory vol.2

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I am going to introduce briefly regarding to training, You are able to read this article within 3 min.

Repetition training of creatine phosphate
Repetition training of lactic acid
Conclusion
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Repetition training of creatine phosphate

１）Exercise intensity

Exercise intensity has 2 types.

①The method not to decrease speed until last within 8sec.

②The method conduct between 80 and 90% of maximum speed.

２）Exercise time and range

The range can conduct within 8sec, in case of athletics between 30 and 70m, in case of swim between 10 and 20m.

３）Exercise rest time

It has 2 types.

The exercise can be conducted by metabolic of creatine phosphate from first until fourth times in anaerobic exercise, in that case it takes around 3min for rest.It needs to take a rest between 7 and 10min due to arise lactic acid after 5 times.

４）Number of occurrence

Between 5 and 10 times for anaerobic exercise.

Repetition training of lactic acid

The mechanism of energy supply time is around 30sec, add creatine phosphate(7~8sec) and lactic acid(32~33sec), it is between 39 and 41sec in total.

The purpose of training is to improve lactic acid resistance.

１）Exercise intensity

Exercise intensity has 2 types.

①It conducts maximum speed for improve lactic acid mechanism(39~41sec).

②The method conduct between 80 and 90% of maximum speed.

２）Exercise time and range

It conducs within 41sec, in case of athletics between 200 and 350m, in case of swim between 50 and 80m.

３）Exercise rest time

In case of ① rest time is between 10 and 15min.

In case of ② number of occurrence is around 4times in 1 set, rest time to take shorter between number of occurrence and rest time to take longer between set.

This is tempo sprint.

If the rest time to take shorter as the number of exercises increases, lactic acid resistance can be enhanced by it.

Example： Rest time is between 5 and 8min from first to second times, between 3 and 4min from second to third times and between 2 and 3min from third to fourth times.

Rest time is around 20min between set.

４）Number of occurrence

① is between3 and 5sets for trainer, ② is around 2sets.