Endurance training Strength training Nutrition Endurance training Endurance, aerobic, cardiorespiratory exercise Any activigty that incorporates large muscle groups sustained in thytmical activity for an extended time (> 5 minutes) n walking, jogging, cycling ….. Endurance training n Aerobic activity n Lower intensity, adequate oxygen availability, adequate oxidation of fuel sources n Increase of intensity => increase consumption of¨O[2], anaerobic energy production, increase production of lactic acid n Anaerobic treshold n The accumulation of lactate in the blood n Anaerobic aexercise n Source of fuel – carbohydrates n Level of lactate - limiting factor to performance Aerobic Anaerobic Anaerobic 100 % threshold VO[2]max Low High Intensity level (VO[2]) Energy system and endurance training Duration of endurance training and energy metabolism Adaptation from endurance training How much carbohydrate to eat What should I eat ? What should I eat ? What should I eat ? Food portions providing 50 g of carbohydrate Food portions providing 50 g of carbohydrate Strength and resistance training n Exercise providing a constant external resistance n Energy system aspects of strength training n Energy from anaerobic system n ATP and CP – a first coouple of seconds n Anaerobic glycolysis – predominant ATP regenerating system Strength and resistance training n Frequency n 1 – 7 days per week n Typical 2 – 4 days per week – each muscle group at least twice a week n Is determined by the intensity and duration n Higher intensity = longer regeneration (2 – 3 days) n Usually 1 – 2 days of rest n Intensity n Is based on the number of repetitions maximum (RM) n RM – maximum number of repetitions that can be perform for a given weight n Lower number of reps (1-5 RM) – muscular strength n Higher number of reps (15-20 RM) – muscular endurance n 8 – 12 RM - muscular hypertrophy Strength and resistance training n Time n For a single training session is dettermined by the type of exercise, nubmer of sets and repetitions, length of rest intervals n Periodization How to grow muscle ? n 1. Start with a good training program n 2. Set realistic goals n 3. Support your treaining with a high-energy diet that provide adequate protein n At least 2000 – 4000 kcal/day n 1,2 – 2 g protein/kg/day n 4. Get organised – organise a consumption a high-energy intake n 5. Eat and drink frequently How to grow muscle ? n 6. Time meals and snacks appropriately n A small serve of protein with all meals n Eat a carbohydrate rich, moderate-protein snacks or meal immediately after training n 1g carbohydrate/kg + 10 – 20 g protein within 30 minutes of finishing training Suitable snacks How to grow muscle ? n 7. Be patient and consistent n Increases in body mass of 2 – 4 kg/month n 8. Seek qualified advice before taking a supplements n 9. Monitor your progress and adjust when necessary The meal plan for a 70 kg athlete with strength training Protein rich food for athletes (10 g P) Protein requirements for different athlete groups