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中长跑项目是田径运动的传统项目之一,长时间、连续的肌肉活动是该项目的特点。中长跑运动要求运动员正确地掌握技术,合理地分配体力,并有根据比赛情况加速跑的能力。耐力素质特别是有氧耐力对中长跑运动尤为重要。随着中长跑项目距离的增长和时间的增加,运动员逐渐由以无氧代谢为主的混合代谢过渡为以有氧代谢为主的混合代谢。发展有氧耐力素质主要是发展有氧代谢能力,通过持续负荷法和间歇负荷法,提高最大摄氧量,增加运动员的运动能力。接近无氧阈强度下进行有氧训练是最佳强度,对提高有氧耐力效果最好。
The long-distance running program is one of the traditional track and field events. For a long time, continuous muscle activity is the hallmark of this project. Middle-distance long-distance running requires athletes to properly master the technology, allocate physical strength reasonably, and have the ability to speed up running according to the race conditions. Endurance qualities, especially aerobic endurance exercise is particularly important for long-distance running. With the increase of the distance and the increase of the time, the athletes gradually transition from the mixed metabolism mainly based on anaerobic metabolism to the mixed metabolism mainly based on the aerobic metabolism. The development of aerobic endurance quality is mainly the development of aerobic metabolism, through the continuous load method and intermittent load method to increase the maximum oxygen uptake and increase athletic ability. Aerobic training near the anaerobic threshold intensity is the best intensity and is best at improving aerobic endurance.