Aerobic endurance training general method

General endurance training: endurance can be divided into two

A strength endurance,

Second, speed endurance.

It manifested in a relatively short period of real time, to maintain a certain power, speed, and there is a certain density and strength.

1. hit sandbags in fully prepared activities to maintain a certain speed and power, continuous do more than beat 5 groups.

Each set is 3 minutes.

2. variable speed run 3000 to 10000 m distance, run 50 metres, jogging 50 m.

3. uniform running heart rate control in about 150 times per minute, the load time remains for more than 30 minutes.

4.5 km cross-country race.

Running, often transform stride and rhythm (kept changing the stride, and enables different muscle fiber are exercises).

5. skipping rope skipping 3 minutes rest 1 minute, then the next set of exercises.

Each training do 3 sets. When trainees find adapt this exercise, you can remove the middle period of rest, continuous jumped 30 minutes.

6. empty blow 3 minutes for a group, do the 3 to 5 groups.

7. combat with different opponents to this practice.

(Practice editing: what Chris)