General Fitness Training

Lee’s Methodology

1.     The intensity of training must be below 70% of maximum velocity, you can measure the intensity by the time of performance per a given time, the velocity in meters per second or a heart rate of 140-164 beats per minute.  Training stimuli that do not elevate the heart rate above 130 beats per minute have not been shown scientifically to increase the aerobic capacity.

2.     The duration of an isolated stimulus has to be several varying magnitudes. Sometimes it must be 60-90 seconds in duration to improve anaerobic endurance, which is an important component during the beginning of the race or competition.  Often athletes need long repetitions of 3-10 minutes to perfect aerobic endurance. The general composition of a training program depends on the phase of training, characteristics of the sport, and the specific needs of the athlete.

3.     Calculate resting intervals so the following stimulus occurs during the period of favorable changes from previous work provoked.  This must be done between 45-90 seconds. However, the rest interval should not exceed 3-4 minutes, because during a longer rest the capillaries shrink and for the first minute of work the blood flow is restricted.  Also consider heart rate method for calculating the rest interval.  Usually, when the heart rate drops to 120 beats per minute, work can resume.

4.     Determine the number of repetitions by the athlete’s physiological capacity to stabilize oxygen consumption at a high level of performance. If this stabilization does not occur at a sufficiently high level, the aerobic system takes up the slack, which puts a severe strain on the body and results in fatigue.  The heart rate may be a good indication of the level of fatigue.  The heart rate increase as fatigue develops and the body performs equally strenuous repetitions.  A heart rate of 180 beats per minute or so, reflects a high level of fatigue; the heart is contracting less which resulting in less oxygen to the working muscles.  At this point, or shortly before, the individual should cease training.