Basics Knowledge of Endurance and Table Tennis

Pleasant weather, nature beckons and everything takes place outside? Then it is high time to tackle the training (again) and really get going! But STOP! Don't just run wild! Take a few basic rules of endurance training to heart, then you will soon get closer to your sporting goals!

1. Regular Exercise

Try to make your training a natural part of everyday life: run regularly! However, this means something different for every runner: 2-3 running units of 30 minutes each may be sufficient for stable health. Competitive runners often train 6 times a week. What they all have in common is that their performance can only be built up with regular training.

2. Slowly Increases

Beginners or people who start running again after a long break should slowly build their basics. Even if the cardiovascular system adapts to the demands of training quite quickly, bones, tendons and ligaments take longer. It takes time for them to become stronger and less prone to injury. That means: setting small, realistic goals!

3. Stay Flexible

A training plan is sensible because it structures the training and gives incentives to keep up with it. But you shouldn't chisel the training plan in stone. If you are already exhausted before training, then this is an important signal from the body that you should definitely pay attention to. If you force yourself to perform despite fatigue, you are doing yourself no good. The organism can then not process the training stimulus adequately. In the worst case, you get sick and / or your performance decreases continuously.

5. Change training and Keep up strength

Many runners always run the same route. In the long run, it gets pretty monotonous and the body lacks the stimuli. If you have enough stamina, then vary your training: other running laps, profiled routes, tempo variation and variation in scope. Include strengthening exercises in your training, because only trained muscles give the body stability, protect the joints and contribute to an economical running style. You don't have to go to the gym to do this. Exercises with your own body weight can also be carried out on the go on a meadow, on a park bench or on a mat at home.

Types of Endurance

Activities that can be performed for a long span, like running, cycling, swimming, or other high-impact exercises, are the sorts of exercises most normally acknowledged as perseverance exercises. Perseverance alludes to the capacity to continue to play out an action, for this situation an activity, for a drawn out timeframe. Common perseverance exercises are less designed for weight reduction or muscle working as different exercises may be, and more pointed toward improving the strength of the cardiovascular framework, which expands the time span one can play out a movement.

Perhaps the most widely recognized instances of a perseverance competitor is a marathon runner preparing for a long distance race. Cardiovascular perseverance is perhaps the biggest factor that influences how long and how far that marathon runner can run. The cardiovascular framework should have the option to supply their body with a consistent stockpile of energy during the race. To prepare for the long distance race, the sprinter may not just run for training, yet additionally cycle, swim, and do different kinds of broadly educating activities to guarantee that their respiratory and circulatory frameworks are in top condition.

In some cases, perseverance exercises are likewise intended to incorporate the kinds of activities that improve strong perseverance rather than cardiovascular perseverance. Strong perseverance permits the muscles to over and over play out a similar activity against a similar measure of opposition for an all-encompassing timeframe. Long distance runners, marathon competitors, crosscountry skiers, or some other perseverance competitor should create phenomenal strong perseverance just as cardiovascular perseverance. Strong perseverance exercises ought to be a similar action the competitor is preparing for to prepare the muscles to play out the necessary activity for an all-inclusive timeframe. For instance, regardless of whether a long distance runner is utilizing broadly educating to reinforce the heart and lungs, the person should run long enough distances regularly enough that the muscles are arranged and won't get exhausted during the long distance race.

A second significant part of strong perseverance is strength preparing. While not actually a perseverance exercise, strength preparing, for example, weight lifting will extraordinarily improve strong perseverance. Point by point strength preparing exercises can be custom-made to fit an individual objective, regardless of whether the objective is running or trekking significant distances, dreary explosions of solidarity like those required for tennis or combative techniques, or whatever else. Preferably, a competitor ought to incorporate all parts of these activities into their perseverance exercise schedule. A similar long distance runner may broadly educate for cardiovascular perseverance and run and lift loads for solid perseverance.

Important of Endurance of Table Tennis

Most of the table tennis players I've talked to about endurance training think that they don't need endurance training. "The matches, rallies and sets are so short that you can always recover sufficiently," is the common opinion. This may be true, but the positive effects of endurance training not only on health, but also on the individual's ability to regenerate, should by no means be neglected. It would go beyond the scope of this article to go into all the adaptations to the human organism through endurance training, so only the three most important points should be mentioned.

Endurance training strengthens the immune system

Endurance training adjusts the autonomic nervous system. It learns to better adapt to the respective requirements. Thus, in the resting phases, the vagal tone predominates (the balance of sympathetic and parasympathetic nervous system is shifted towards the parasympathetic nervous system), and this leads to a shortening of the recovery times, i.e. one can cope better with heavy training units and is ready for action again more quickly.

Regular moderate endurance training, preferably outdoors, helps to strengthen the immune system. Those who manage to get through preparation or even the season without infection (cough, runny nose, etc.) can train more and are productive throughout the season.

Stress especially on the ankle, knee and hip joints

In table tennis players, the ankle, knee and hip joints are particularly stressed. Constant jumps, rapid changes of direction and twists are particularly detrimental to the cartilage of the joints. Endurance training not only improves the metabolism of the articular cartilage, but also the number of cartilage cells can increase, so that osteoarthritis is prevented.

To benefit from these adjustments, it is sufficient to run for between 30 and 60 minutes 2-3 times a week. The motto "run without panting" applies to the correct speed, i.e. you should be able to talk easily while exercising. If you want to be a little more precise, you can use the Karvonen formula to calculate your individual pulse rates.