Physiological adaptations

Respiratory

Stronger respiratory muscles- increased maximal lung volume, decreased respiratory fatigue

Increased surface of alveoli- increased external gaseous exchange

Increased volume of O2 diffused into bloodstream

Decreased frequency of breathing at rest and sub-max exercise

Delays OBLA

Increased intensity and duration of performance

Cardiovascular

Cardiac hypertrophy- increased stroke volume and cardiac output

Increased elasticity of arterial walls- increased efficiency of vascular shunt mechanism

Increased plasma volume in blood- lower blood viscosity, aids blood flow and venous return

Increased number of red blood cells- increased o2 carrying capacity

Delays OBLA

Increased intensity and duration of exercise

Lower risk of coronary heart disease and strokes

Musculo-skeletal

Muscle fibre hypertrophy- increased strength, decreased energy cost, delayed fatigue

Increased size and density of mitochondria- increased aerobic energy production

FOGs become more aerobic- increased aerobic energy production, fuel and o2 utilisation

Overall increased capacity of aerobic energy production

Increased joint stability- Increased strength of connective tissue, increased thickness of articular cartilage, increased bone mineral density

Delays OBLA

Decreases risk of injury

Metabolic

Increased activity of aerobic enzymes

Decreased fat mass

Decreased insulin resistance

Increased use of fuel and o2 to provide aerobic energy

Improved body composition

Increased metabolic rate

Delays OBLA

Increased intensity and duration of performance