aerobic training

aerobic capacity

the ability to take in, transport and use o2 for prolonged periods of submaximal work

VO2 MAX

highest rate of oxygen consumption attainable during maximal work

what is aerobic capacity reliant upon

• respiratory system

• cardiovascular system

• muscular system

4 factors that affect VO2 MAX

• physiological make up

• age

• gender

• training

physiological make up effect on VO2 MAX

• greater the efficiency of the respiratory system, cardiovascular and muscles cells to inspire and transport oxygen, the higher the VO2 MAX

EXPLANATION-physiological make up effect on VO2 MAX

• large lung capacities inspire more air

• strong heart will increase SV and CO

• capillarisation will increase the surface area for gaseous exchange

age effect on VO2 MAX

• from early 20s, VO2 max declines around 1% per year

EXPLANATION-age effect on VO2 MAX

• lost elasticity of the heart. blood vessel and lung tissue walls, reduce the efficiency to inspire and transport oxygen

gender effect on VO2 MAX

• females have a 15-30% lower VO2 max than males from the same group

EXPLANATION-gender effect on VO2 MAX

• females have higher % of body fat, smaller lung capacity, lower haemoglobin levels

• reduces the efficiency to inspire and transport O2

training effect on VO2 MAX

• aerobic training will increase VO2 max by 10-20 %

• in ageing performers, aerobic training will maintain or reduce any decline in VO2 max

EXPLANATION-training effect on VO2 MAX

• aerobic training causes long term adaptations such as increased strength or respiratory muscles and levels of haemoglobin

why does a performer need to train in the correct intensity

• otherwise wont gain aerobic adaptations

• therefore hr is used to monitor the intensity of exercise and ensure that adaptations occur

• max heart rate: 220-age

Karvonen's principle

• Used to calculate the correct training HR within a particular zone:

• Training HR= % HR max

• eg A 20 yr old cyclist with a resting HR of 65bpm wants to improve his aerobic capacity and needs to train at 75%. Applying Karvonen's principle he should maintain a HR of 166 BPM

two methods of aerobic training

• continuous training

• HIIT training

continuous training

• stresses the aerobic energy system and slow oxidative muscle fibres causing adaptation to occur

• jogging

• swimming

• cycling

continuous intensity and duration

• 60-80% of MAX HR

• 20-80 mins

HIIT

• repeated bouts of high intensity work followed by varied recovery times

• overall duration of 20-60 mins

HIIT intensity and duration at work

• 80-95% of max HR

• 5 secs to 8 mins

HIIT intensity and duration at recovery

• 40-50% of max HR

• 1:1 work/rest ratio

HIIT training variables

• duration of work interval

• intensity of work interval

• number of reps in a set/session