![]() ![]() Here’s an eye-opening way to examine how speed and aerobic endurance influence your performance on race day: How much speed do you need?įrom a training standpoint, speed is rarely the limiting factor in how fast you can race, even for a distance as “short” as the 5k. Unfortunately, if you’re approaching training this way, you may be focused on the wrong weakness and thereby not maximizing your training time or your workouts. This is why so many runners turn to the track for lung-busting 400’s to help them get faster. Perhaps the most often misunderstood concept of training, and the most difficult for runners to identify where their weakness might be, is aerobic endurance versus speed.īecause it’s often difficult to “feel” aerobic endurance, it’s easy to think that not being able to kick the last 800 meters of a race or not being able to race faster at shorter distances is due to a lack of speed. This is why runners are better served hitting the roads for a tempo run than they are hitting the weight room if they want to avoid fading at the end of a race. Rather, this feeling is caused by the release of hydrogen ions when racing beyond your anaerobic threshold, which creates an acidic environment in the muscles and impairs muscle contraction. The difficulty lies in accurately targeting the right weaknesses, especially in running where what you feel doesn’t always correlate with what is happening physiologically in your body.įor example, the heavy, cement-like feeling in your arms and legs at the end of a 5k isn’t a sign of muscle weakness or that you need to spend time in the gym. Whether it be preparing for a job interview or improving your 5k PR by 30 seconds, identifying the areas that need the most work allows you to dedicate your time to the activities and training that will provide the most value. All rights reserved.The first step to improving is almost always identifying your strengths and weaknesses. Limited evidence described positive effects on muscular strength and flexibility.Ĭopyright © 2016 American Academy of Physical Medicine and Rehabilitation. Zumba fitness could be considered an effective type of physical activity able to improve aerobic capacity. Otherwise, limited evidence described positive effects on muscular strength and flexibility. Furthermore, other effects, including psychological and social benefits on quality of life, were found after Zumba fitness interventions. Small but positive benefits were noted for reducing body weight and other body measurements. Results from this systematic review indicated that Zumba fitness could be considered an effective type of physical activity able to improve aerobic capacity. ![]() Results were summarized in several domains: "anthropometric parameters and body composition," "hormonal and metabolic profiles," "aerobic and cardiovascular performance," "muscular fitness parameters," and "quality of life, pain score and physical activity questionnaire." After a quality appraisal, we classified 4 studies as high-quality investigations and 7 as low quality. Only studies published in peer-reviewed journals written in English language were considered.Įleven manuscripts were classified as eligible with 586 total participants, ranging in age from 18 to 65 years. Keyword "Zumba" was identified as term for the literature research in MEDLINE, Scopus, Bandolier, PEDro, and Web of Science. This article aims to summarize and analyze the body of evidence on the effects of Zumba fitness interventions on physical function, fitness, and wellbeing. Among these, Zumba fitness is extremely popular, with a growing number of participants. 9 Sport and Exercise Medicine Division, Department of Medicine, University of Padova, Padova, Italy(‡‡).Īs an alternative to the traditional approach to physical exercise, new kinds of organized physical activity have been developed designed to engage large segments of the population.8 Sport and Exercise Medicine Division, Department of Medicine, University of Padova, Padova, Italy(††).7 Sport and Exercise Medicine Division, Department of Medicine, University of Padova, Padova, Italy(∗∗).6 Sport and Exercise Medicine Division, Department of Medicine, University of Padova, Padova, Italy(#).5 Sport and Exercise Medicine Division, Department of Medicine, University of Padova, Padova, Italy(¶). ![]() Aresu', University of Cagliari, Cagliari, Italy(§). Electronic address: 3 Sport and Exercise Medicine Division, Department of Medicine, University of Padova, Padova, Italy(‡).
0 Comments
Leave a Reply. |
Details
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |