Жоғары қарқындағы ұзаққа созылатын жаттығулар

Aerobic endurance training
the song by NCT 127
Long slow distance (LSD) is a form of aerobic endurance training used in sports including running, rowing, skiing and cycling. It is also known as aerobic endurance training, base training and Zone 2 training. Physiological adaptations to LSD training include improved cardiovascular function, improved thermoregulatory function, improved mitochondrial energy production, increased oxidative capacity of skeletal muscle, and increased utilization of fat for fuel. LSD training is a form of continuous training performed at a constant pace at low to moderate intensity over an extended distance or duration. The moderate training intensity of LSD is effective in improving endurance and maximum oxygen uptake in individuals who are undertrained or moderately trained. and that LSD workouts are primary drivers of the lower resting heart rates seen in well conditioned athletes.

Tim Noakes, a professor of exercise and sports science at the University of Cape Town, suggests that it was Arthur Newton who initially proposed that running longer distances at slower paces was the most effective training method for beginning runners. Noakes asserts that after this method was rediscovered in the 1960s, Joe Henderson coined the term "long slow distance". Henderson saw his approach as providing an alternative to the dominant school of training for distance running which he called “PTA school of running – the pain, torture, and agony” approach. He documented the success of six competitive runners who followed in one form or another an LSD training regime, sometimes combining a few more strenuous workouts with the regular LSD running with weekly mileages ranging from to per week, with marathon personal bests between 2:14 and 2:50 hours. A typical 5k runner might consider of LSD, while a marathoner might run or more. LSD runs are typically done at an easy pace, 1–3 minutes per mile slower than a runner's 10k pace. The objectives of these runs are to build blood volume and to increase muscle strength, endurance, and aerobic fitness. Henderson's book was not only directed at competitive runners, but also at runners who wanted to have fun running. He writes, “LSD isn't just a training method. It's a whole way of looking at the sport. Those who employ it are saying running is fun – all running, not just the competitive part which yields rewards.”

Arthur Lydiard wrote that LSD system of training does not reach the levels of effort most effective for building aerobic fitness. Pete Pfitzinger has written that the long slow distance method of training is acceptable for novice runners hoping to complete a marathon, but that more experienced runners benefit from long runs that, depending on the workout, incorporate a variety of paces including speeds approaching race pace. According to Pfitzinger, varying paces are necessary because different physiological adaptations, including increased glycogen storage and fat utilization, occur at specific training paces. Henderson uses races as speedwork and is a proponent of speedwork in limited quantities. The scientific literature indicates that high intensity training can provide greater benefit towards anaerobic capacity than moderate intensity endurance training. The U. S. Army is reducing the use of long runs in its physical training programs.