aerobic training

• Aerobic Training


  Training programme to increase aerobic capacity
• Aerobic Capacity


  The ability of the body to inspire, transport and utilise oxygen to perform sustained periods of aerobic activity
• VO2 Max


  Maximum Volume of Oxygen inspired, transported and utilised per minute during exhaustive exercise
• VO2 Max is measured in (ml/Kg/min)
• Untrained Athlete


  Tires at 50-60% of their VO2 Max before fatigue sets in
• Elite aerobic athlete


  Tires at 85%+ of their VO2 Max before fatigue sets in
• Factors affecting VO2 Max


  • Physiological make-up
  • Age
  • Gender
  • Training regime
• Physiological make-up


  • Effective respiratory system, cardiovascular system and muscle cells to inspire, transport and utilise oxygen
  • Capillarisation increases surface area for gaseous exchange
• Age


  VO2 Max declines by 1% per year from age 20 due to deterioration in heart, blood vessels and lung tissue
• Gender


  Boys have 10-15 ml/Kg/min higher VO2 Max than girls due to better oxygen carrying and utilisation capacity
• Training programme


  • Regular aerobic training can increase VO2 Max by up to 20%
  • Adaptations include increased respiratory muscle strength, cardiac hypertrophy, and increased slow twitch muscle fibres and mitochondria
• Methods to test aerobic capacity


  • Direct Gas Analysis
  • 12 minute Cooper run test
  • Queens College Step Test
  • Multi Stage Fitness Test
• Direct Gas Analysis


  • Maximal test, measures expired air, direct/accurate measurement, needs specialist equipment, not suitable for those with health issues
• 12 minute Cooper run test


  • Maximal test, run as far as possible in 12 mins, predicted measure less accurate, simple and easy to use, not suitable for those with health issues
• Queens College Step Test


  • Submaximal test, step on and off box at set rate, predicted measure less accurate, simple and cheap but shorter athletes disadvantaged
• Multi Stage Fitness Test


  • Maximal test, run shuttles in time with beeps, predicted measure less accurate, simple and easy to use, not suitable for those with health issues
• Heart Rate Training Zones


  Used to monitor intensity to ensure correct adaptations occur
• Basic method to calculate training zones

  220 - age = MHR, 70% of MHR = Aerobic zone, 80%+ = Anaerobic zone
• Karvonen's Principle


  Calculates training zones based on resting heart rate and age
• HIIT (High Intensity Interval Training)


  Repeated bouts of high intensity work followed by varied recovery times
• HIIT session design for aerobic athlete

  • Duration: 20-60 mins
  • Type: Cross training, cycling, running etc
  • Work Intensity: 80-95% max HR
  • Work duration: 5 secs - 8 mins
  • Sets/reps: 4 sets of 10+ reps
  • Recovery Intensity: 40-50% max HR
  • Work:Relief ratio: 1:1
• People with underlying health issues or sedentary lifestyle should avoid HIIT
• Karvonen's Principle


  70% = RHR (72bpm) + 70% (MHR – RHR) = 164bpm
• Worked out by


  1. Work out the Maximum HR (using 220 – age) 203

  2. Work out the Heart Rate Reserve (MHR – Resting HR) 203 – Roberta's RHR of 72bpm 131

  3. Work out 70% of Roberta's heart rate reserve (131) = 92

  4. Add 70% of Roberta heart rate reserve to her Resting heart rate (92 + 72) = 164
• Training Methods

  • HIIT (High Intensity Interval Training)
  • Continuous Training
• High Intensity Interval Training (HIIT)


  Repeated bouts of High Intensity work followed by varied recovery times (rest). It can improve both Aerobic and Anaerobic capacities
• How to design a HIIT session for an aerobic athlete

  1. Duration: 20 – 60 mins

  2. Type: Cross training / cycle / running / boxing / star jumps / swimming / burpees etc

  3. Work Intensity: 80-95% of max HR

  4. Work duration: 5 secs – 8 mins

  5. Sets / repetitions: 4 sets of 10+ repetitions (for Aerobic)

  6. Recovery Intensity: 40-50% of max HR

  7. Work: Relief ratio: work times will be equal to recovery times i.e. 1 min work followed by 1 min rest
• Due to the high intensity nature: people with underlying health issues or currently have a sedentary lifestyle should seek medical clearance
• Continuous Training


  Steady-state low to moderate intensity work for a prolonged period of time
• Designing a Continuous training session for aerobic athletes

  1. Duration: 20 – 80 mins

  2. Type: jogging / swimming / cycling / rowing / aerobic dance

  3. Work Intensity: 60-80% of max HR (aerobic training zone)

  4. Work duration: 20-80 minutes

  5. Sets / repetitions: one continuous sustained activity

  6. Recovery Intensity: Active cool down of 30-40% of max HR

  7. Work: Relief ratio: work times will be equal to recovery times (1:1) or due to lower work intensity (steady-state) your recovery could be half the time i.e. 40 mins running followed by 10-20 mins cool down (1:0.5)
• Continuous Training This training is ideal for endurance type athletes but Games Players for example may find it not sport specific and boring!
• Which training method is best


  • Higher calorie consumption / greater fat burning
  • Faster / more adaptations to training than continuous
  • (intensity) Performers can train at a higher intensity for longer
  • (duration) training time / duration shorter / quicker sessions (for similar gains)
  • Individuals with different fitness levels can train together in group / class session
• Physiological Adaptations following Aerobic Training

  • Respiratory System (2)
  • Cardiovascular system (5)
  • Musculoskeletal system (8)
  • Metabolic system (3)
• Respiratory System


  Structural adaptations: Stronger respiratory muscles, Increased maximal lung volume, Increased surface area of alveoli

  Functional effect: Increases the mechanics of breathing, Decreases respiratory fatigue, Increases external gaseous exchange
• These adaptations to the respiratory system


  Will help increase the volume of oxygen diffused into the bloodstream and decreases the frequency of breathing at rest and during sub-maximal exercise
• Cardiovascular system


  Structural adaptations: Cardiac Hypertrophy, Increased elasticity of arterial walls, Increased vasoconstriction and vasodilation, Increased blood plasma volume, Increased number of Red Blood Cells, Capillarisation surrounding alveoli and Slow Oxidative muscle fibres

  Functional effect: Increased SV and CO at rest, Decreased resting HR & HR recovery, Increased efficiency of the vascular shunt mechanism, Decreased resting blood pressure and increased BP regulation, Lower blood viscosity, Increase in oxygen carrying capacity, Increased surface area for blood flow, Decreased distance for diffusion to take place
• Increase blood flow and oxygen transport to the muscle cells and decreasing blood pressure


  Makes it easier to perform exercise, reducing the onset of fatigue and therefore increasing the intensity and duration of exercise
• Musculoskeletal system

  Structural adaptations: Hypertrophy of Type 1 fibres, Increase size and density of mitochondria, Increased stores of Myoglobin, Increased stores of Glycogen and triglycerides, Type 2a (FOG) fibres become more aerobic, Increased strength of connective tissue, Increased thickness of articular cartilage, Increased bone mineral density

  Functional effect: Decrease energy cost and delays fatigue, Increase aerobic production and metabolism of triglycerides, Increase storage of oxygen, Increase duration of performance, Increase athlete's energy production, Minimise risk of injury, Increase joint stability, Decrease risk of injury / osteoporosis / osteoarthritis
• Increasing the capacity of aerobic energy production and increased joint stability


  Makes it easier to perform exercise, reducing the onset of fatigue and therefore increasing the intensity and duration of exercise
• Increases metabolic rate and therefore energy expenditure