Endurance training improves VO2 max by increasing both maximal cardiac output and increasing the a-v O2 difference (increase the muscle’s ability to extract O2). Therefore, a training program designed to improve maximal aerobic power must overload the circulatory system and stress the oxidative capacities of skeletal muscles as well. As in all training regimens, specificity is critical. The athlete should stress the specific muscles to be used in his or her sport. In other words, runners should train by running, cyclist should train on the bicycle, swimmers should swim, and so forth.
There are three principal aerobic training methods used by athletes
- interval training
- long, slow distance (low intensity)
- high-intensity, continuous exercise
Controversy exists as to which of these training methods results in the greatest improvement in VO2 max. Indeed, there does not appear to be a magic training formula for all athletes to follow. however, there is evidence that it is training intensity and not duration that is the most important factor in improving VO2 max. Nonetheless, from a psychological stand point, it would appear that a mixing of all three methods would provide the needed variety to prevent the athlete from becoming bored with a single and rather monotonous training program.
Note that improvement of VO2 max is only one variable related to endurance. Although a high VO2 max is important for success in endurance events, both movement economy and the lactate threshold are also important variables. Therefore, training to improve endurance performance should not only be geared toward the improvement of VO2 max, but should increase the lactate threshold and improve running economy.
p/s: will continue about discussion of various training methods…I’m tired
to write.. 
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Performance goals require much more time, effort, and risk of injury than fitness goals. what are the requirements for optimal performance? in order to answer the question we must ask another.
What kind of performance? it is clear that requirements for the best performance in the 400 meter run are different from those associated with the marathon
Figure below shows a diagram of factors influencing performance
source pic from Exercise Physiology 4th Edition (Powers and Howley)
Every performance requires a certain amount of strength, as well as the ’skill’ to aply that strength in the best way, Further, energy must be supplied in the manner needed or performance will suffer. Different activities require differing amounts of energy from aerobic and anaerobic processes. Both of environment (altitud and heat) and diet (carbohydrate and water intake) play a role in endurance performance. Lastly, best performances require a psycological commitment to ‘go for the gold’
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bertolak dari subang 6.30 petang semalam.. sampai pukul 1 pagi.. hehe.. nak tak nak kena balik, pasal road tax mati semalam.. aku renew roadtax kat www.myeg.com.my .. alamat delivery aku letak kat taman ilmu.. aku ingat roadtax tu dia akan pos je.. rupanya bagi by hand.. siap amik scan cap jari lagi!..huhu.. kalau tau letak alamat subang.. tak la tergesa2 nak balik penang..
tadi tgh hari despatch tu hantar roadtax aku… senang la nak renew roadtax skg.. tak perlu geran pun nak renew kat www.myeg.com.my .. yang penting ada akaun bank yang terpilih or credit card.. pasal bayaran nanti akan deduct dari situ..
insurance, roadtax, driving lesen… semua boleh buat online… tak perlu risau.. document aku terus dihantar kepada anda… sbelum dihantar, anda akan dihubungi melalui telefon…
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market last 2 week nie mmg tak dijangka!!… EU/USD turun sampa 1.46!.. abis semua equity aku… so, skg ni aku stop dulu…buat benda lain…
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aku skg berada di sunway piramid.. kat MCD, sementara menunggu kol 2.. tiket wayang susuk..huhu.. macam best je cite tu bila tgk iklan dia. wife aku yang sebenarnya nak tgk.. tgh2 mengandung 6 bulan pun nak tgk cite hantu..tgk je la..
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last thursday aku ada hantar permohonan aku untuk menjadi pegawai kadet ATM.. aku mmg berminat dengan kerjaya dengan ATM nie.. masa lepas SPM dulu, aku ada mohon ATMA dalam borang UPU, untuk pilihan pertama dan kedua.. tapi tak dapat.. dapat pilihan ketiga masa tu.. harap kali ini aku akan berjaya terpilih.. insyaAllah.. doakan kejayaan aku…
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