With the marathon, long-distance trail running, triathlon and other sports are becoming more and more familiar to ordinary fans, some of them are beginning to understand and practice the MAF training method. The best guide for this training method is The Big Book. Of Endurance Training and Racing (abbreviation: Big Book). There are more than 500 pages in the full text of the English book. There is no Chinese translation yet. Only a few endurance sports enthusiasts introduce some of their contents to the majority of domestic runners.
The title of this chapter is What is endurance? What is endurance? This chapter can also be seen as a book, at least an overview of the first part of the book.
Endurance is a kind of innate ability, it is the ability to play a major role in the evolution process, it is our survival, and we are above the protection of other species............OK!
Endurance is affected by many aspects: body tissue, body function, nutrition, brain, etc. A balanced and comprehensive development in these areas can achieve good endurance. To measure and test endurance, Dr Maffetone used Aerobic Speed, which will be seen in later chapters to test the aerobic rate at maximum aerobic heart rate to observe MAF (maximum aerobic capacity).
To illustrate the various factors that improve endurance, Dr Maffetone proposes a concept of endurance triangles: Structural, Chemistry, Mental and Emotional, which are three tables of equilateral triangles, meaning equally important and indispensable. Structural refers to the structure of the body, including muscles, bones, brain, nervous system, etc., interacting together to form a whole function; Chemistry, the chemical reaction in the body, the body sometimes has various complex biochemical reactions, affecting the body structure and the brain. Body hormones such as testosterone and auxin have an impact on training and competition. Ingestion of different foods has a great impact on endurance. It has an effect on the composition of the body and hormones. For example, the mentioned fine carbohydrates need to produce insulin to decompose, but insulin inhibits the decomposition of fat. Aerobic endurance mainly relies on fat to supply energy, thus reducing endurance; mental and Emotional, mental and emotional, perceiving the psychological state of the surrounding environment, pain, anxiety, depression and other emotions, will produce pressure, resulting in poor performance, injury or even excessive training. An important aspect of the perception of the surrounding environment is our feet. If the running shoes provide excessive protection, then the feeling is blocked and does not work, so Dr Maffetone is also an advocate of “foot-to-shoulder runningâ€. We read books and learn "big books," and this "education" is also included in one side of this triangle.
Dr Maffetone distinguishes between the two concepts of Fitness and Health, which are considered to be two different states, as seen in the following sections.
Endurance sports have two important terms: anaerobic and aerobic. They have different energy sources and different durations. The muscles used are different: anaerobic white muscle vs. aerobic red muscle. The aerobic system in absolute endurance plays an absolute role. The energy consumed by fat in exercise accounts for the majority, and the aerobic muscle (red muscle) plays an important role in supporting bones and joints, blood circulation and the immune system. Endurance exercise is a mixture of the two, anaerobic consumption of glycogen and aerobic consumption of fat at the same time to supply energy, what we need to do is to improve the ability to use fat through training, in order to be more efficient, in order to achieve more endurance.
Regarding training, Dr Maffetone listed the formula: Training = Work + Rest, training = practice + rest. Unlike the usual concept, rest is also an important part of training. Only by maintaining the balance of this formula can we achieve good results. Training requires sufficient activity intensity to stimulate the body, and adequate rest (sleeping is the most important way) to recover. Work does not only include physical activity, daily work, shopping, girlfriends, children, hyenas, and children should not be counted. (Three from a big goodbye!)
Although human endurance sports have a million years of history, training theory is lacking. Many training methods are influenced by short-distance training philosophy, such as a large number of intermittent runs to increase speed, so often there is excessive training, fatigue, and injury... In endurance exercise, speed is not a major factor. What we need to do is to increase the rate of aerobics. The increase in aerobic speed can be achieved by aerobic training, and only a small amount of anaerobic training is added when energy and time permit. In short, the first chapter is very rich and general, and the outline of the training philosophy of Dr Philip Maffetone.
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