Optimal Exercise Standards for Physical Fitness of Youth (No. 3.) : Comparative Study of Training Effect by the Load of the Maximum and 2/3 of the Maximum.

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  • トレツドミル法による青少年の運動処方に関する研究 (第3報) : 最大負荷によるトレーニングの効果と2/3の負荷によるトレーニングの効果との比較

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Abstract

The purpose of this study was to find out the optimal load for endurance training of aerobic nature. The training was carried out by 5 minutes running on the treadmill with a slope of 8.6% on every other day for 10 weeks or more. The training was consisted with two series as the followings: The former was a 5 minutes running at a speed which the subject would be exhausted at the end of 5 minutes running. This load is named maximum load. The second training was a 5 minutes running on the treadmill at which speed the subject would be exhausted at the end of 7 minutes 30 seconds. This is named 2/3 maximum. The same subjects joined the second training after the acquired training effect had been lost after 6 months without training. It was found a significant increase of all-out running time on the treadmill after the first as well as the second training. There was not a definite difference of the training effect in two successive training methods. The average increase of running time by 10 weeks' training was observed by 60 per cent. The heart rate and respiration rate were decreased and the ratio of oxygen intake in exercise to oxygen requirement during exercise was increased at the exercise of a given limited speed and time through training. This means an improvement of aerobic capacity during extensive exercise. It is suggested from these results that, if the duration is sufficient over 5 minutes, moderate intensity of exercise of 60-70 per cent of the maximum could be recommended for endurance training with some margin of safety.

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