My Fruitive Challenge: Day 157 — High Intensity Workouts vs Endurance Workouts

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 Dara Torres explains the difference between high intensity workouts and endurance workouts In chapter 3 of her book Age is Just a Number.

High intensity workouts

  • The goal is to create both more strength and more capacity in the muscles to process lactic acid
  • If too much lactic acid builds up in the muscles, you get a condition called acidosis
  • Acidosis is the main reason sprinters muscles get fatigued after 20 or 30 seconds
  • It’s why longer sprints are harder to recover from
  • A real sprint breaks down your muscles. If you want to improve, after you sprint, you have to let your muscles recover, and build back up.
  • Really high intensity workouts should only be undertaken once or twice a week
  • Within workouts, maximum effort needs to be followed by plenty of rest
  • “Speed is like money. If you don’t spend it wisely, if you just go for broke day after day, you’ll soon find it gone.”
Endurance training 
  • Endurance strength is built, slogging through massive numbers of meters day after day
Olympic Training Schedule 
  • Mondays and Wednesdays were high intensity workouts
  • Tuesday and Thursday practices were all about recovery
  • Fridays and Saturdays are determined each week according to what one’s body needs the most

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