SSG31
01-27-2004, 08:24 PM
originally in the women's forum:
1) areobic fitness (as in....how long can you run til you're out of breath)
and
2) muscular endurance (how long can you run until your legs give out from under you)
sooo...let's start with areobic fitness (a personal weakness of mine)
*DISCLAIMER: I AM NOT A DOCTOR! NOR AM I A PROFESSIONAL FITNESS PERSON! I"M JUST TRYIGN TO STUDY FOR MY KINESIOLOGY EXAM!*
*warning.....long and fairly pointless speil to continue...if you want to skip the science....scroll to last sentence*
By definition an areobic exercize is one that needs alot of oxygen. his means that in order to supply this oxygen to your body, the heart needs to pump harder...so we can measure areobic activity by measuring the heart rate (BPM)
In order to increase your areobic fitness, you need to train your heart to accept an increased workload by working your heart beyond it's resting heart rate...by makign the ol ticker work harder..it gets stronger (NOTE: not doctor, don't follow advice if you don't think you shold...don't sue)
Your resting heart rate is just how many beats per minute when you're sitting there doing nothing at all.to calulate that..first thign you do when you wake up tomorrow, find your pulse..count it for 10 seconds, multiply by 6 (i.e. i have 13 beats in 10 seconds thus...78 beats per min resting heart rate...just keep in mind that i think my resting heart rate is kinda abnormally low)
to make improvments, you train at a heart rate that's higher than your resting hear rate..but under your maximum heart rate (thats' 226-age for females).......the formula for this is (the Karvonen Formula)
Training Heart Rate= [(226(female) or 220(male)-AGE)-(RESTING HEART RATE) x .60] + RESTING HEART RATE
that gives us a training heart rate of 60% of the difference between your max heart rate, and your restign heart rate (use differnt # than .60 for different %s
(the above info was probably more useful for those of you on a treadmill however)
now........getting to answering the question.lacrosse is a intermittrnt sport (hard workk, with breaks of light work/no work)...so as lacrosse players, we should train in a similar fashion..what should work is to train at 60% heart rate.then a short burst up to 90%, then 60, then 90....to best simulate this...do a light jog for 4 mins...break into a hard run for a min..go back to 4 min light jog..break into 1 min hard run...repeat for about 20 -60 mins depending on how hardcore you want to go (beyond 60 mins at a time, there's really no point)
do this about 3 times a week, and balance muscle work in between..and we're set.....
ask if you want the spiel about muscular endurance too
(long story short: jog for 4 mins, hard run 1 min, jog 4, run 1.repat for 20-60 mins, 3 times a week)
1) areobic fitness (as in....how long can you run til you're out of breath)
and
2) muscular endurance (how long can you run until your legs give out from under you)
sooo...let's start with areobic fitness (a personal weakness of mine)
*DISCLAIMER: I AM NOT A DOCTOR! NOR AM I A PROFESSIONAL FITNESS PERSON! I"M JUST TRYIGN TO STUDY FOR MY KINESIOLOGY EXAM!*
*warning.....long and fairly pointless speil to continue...if you want to skip the science....scroll to last sentence*
By definition an areobic exercize is one that needs alot of oxygen. his means that in order to supply this oxygen to your body, the heart needs to pump harder...so we can measure areobic activity by measuring the heart rate (BPM)
In order to increase your areobic fitness, you need to train your heart to accept an increased workload by working your heart beyond it's resting heart rate...by makign the ol ticker work harder..it gets stronger (NOTE: not doctor, don't follow advice if you don't think you shold...don't sue)
Your resting heart rate is just how many beats per minute when you're sitting there doing nothing at all.to calulate that..first thign you do when you wake up tomorrow, find your pulse..count it for 10 seconds, multiply by 6 (i.e. i have 13 beats in 10 seconds thus...78 beats per min resting heart rate...just keep in mind that i think my resting heart rate is kinda abnormally low)
to make improvments, you train at a heart rate that's higher than your resting hear rate..but under your maximum heart rate (thats' 226-age for females).......the formula for this is (the Karvonen Formula)
Training Heart Rate= [(226(female) or 220(male)-AGE)-(RESTING HEART RATE) x .60] + RESTING HEART RATE
that gives us a training heart rate of 60% of the difference between your max heart rate, and your restign heart rate (use differnt # than .60 for different %s
(the above info was probably more useful for those of you on a treadmill however)
now........getting to answering the question.lacrosse is a intermittrnt sport (hard workk, with breaks of light work/no work)...so as lacrosse players, we should train in a similar fashion..what should work is to train at 60% heart rate.then a short burst up to 90%, then 60, then 90....to best simulate this...do a light jog for 4 mins...break into a hard run for a min..go back to 4 min light jog..break into 1 min hard run...repeat for about 20 -60 mins depending on how hardcore you want to go (beyond 60 mins at a time, there's really no point)
do this about 3 times a week, and balance muscle work in between..and we're set.....
ask if you want the spiel about muscular endurance too
(long story short: jog for 4 mins, hard run 1 min, jog 4, run 1.repat for 20-60 mins, 3 times a week)