Aerobic training

• What are the characteristics of continuous training?

  Low intensity exercise 60-80% of max heart rate

  Long periods of time 20+ min

  No rest intervals

  Jogging or swimming or cycling

  Develops stamina and improves cardiovascular and respiratory systems
• What is HITT training?

  Repeated bound of high intensity work followed by varied recovery times
• What are the characteristics of HITT training?

  Periods of high intensity work and rest periods

  Full session = 20-60 mind

  Cross training or jumping or running or boxing

  work intensity of 80-95% of max HR

  Work duration - 5 secs - 8 mins

  4-10 sets of 10+ reps

  Recovery intensity lower at 40-59% of max HR

  Work: relief ratio = 2: 1
• What is HITT training more effective than continuous?

  Higher calorie consumption

  Faster adaptions to training

  Performers can train at higher intensity for longer

  Quicker sessions

  Individuals with different fitness levels can train together
• What are the physiological adaptions of aerobic training?

  Cardiac hypertrophy - increased stroke volume and cardiac output at rest

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

  Increased blood or plasma volume - Lower blood viscosity

  Increased red blood cell count - Increased oxygen carrying capacity

  capillarisation surrounding alveoli & slow oxidative muscle fibres - Increased surface area for blood flow