Aerobic Endurance Exercise Training
ESSENTIALS OF STRENGTH TRAINING AND CONDITIONING Aerobic Endurance Exercise Training
Successful aerobic performance = athletes ability to cover a fixed distance in the shortest time possible. Requires peak physical condition Train hard, yet intelligently Common trend adopt successful athletes training program Not specific, doesn’t target an individuals limits and needs Successful programs enhance an athletes strengths and improves their weaknesses. Physiological Response to Aerobic Endurance Training
Positive adaptations to the various physiological systems that influence aerobic endurance performance can be achieved Magnitude of the training adaptation is likely to be established by the athlete’s initial training status and genetic potential. Aerobic endurance performance is limited by the ability of the body to meet the energy demands of exercise with a continuous supply of energy in the form of ATP. Depends on the working relationship between the CV, muscular and respiratory systems Aerobic Endurance Training Adaptations
Respiratory system Enhanced oxygen exchange in the lungs Improved blood flow throughout the lungs Decreased submaximal respiratory rate Increased submaximal pulminary ventilation Cardiovascular system Increased CO, blood volume, RBC, and hemoglobin Enhanced blood flow to skeletal muscle Reduced submaximal HR Improved thermoregulation Musculoskeletal system Increased mitochondria size and #, oxidative enzymes, myoglobin Increased capillarization in muscle bed Increased arteriovenous oxygen difference
Factors Related to Aerobic Endurance Performance
Understanding allows for the development of sound training programs while minimizing the unnecessary training that may lead to counterproductive adaptations, fatigue, overwork, or overtraining. 1. Maximal Aerobic Power 2. Lactate Threshold 3. Exercise Economy 4. Fuel Utilization 5. Fiber Type Characteristics Factors Related to Aerobic Endurance Performance
1. Maximal Aerobic Power As duration increases, so does the proportion of total energy demand that must be met by aerobic metabolism.
Maximal Aerobic Power (VO2 Max) A high VO2 Max is necessary for success in aerobic endurance events.
High correlation between VO2 Max and performance.
Training programs should be designed to improve VO2 Max. Important for successful performance, but other factors can be equally important. Factors Related to Aerobic Endurance Performance
2. Lactate Threshold Lactate threshold
Speed of movements, or % VO2 Max at which a specific blood lactate concentration is observed or where blood lactate concentrations begins to increase above resting levels.
Lactate threshold or VO2 Max to indicate aerobic performance. Maximal Lactate Steady State Max lactate production equals max lactate clearance • Considered by many a better indicator of performance that lactate
threshold or VO2 Max The athlete should conduct something at elevated levels of blood and muscle lactate to maximize training improvements to improve lactate threshold and max lactate steady state. Factors Related to Aerobic Endurance Performance
2. Lactate Threshold
Among athletes with similar VO2 Max, the best competitor typically can sustain aerobic production at the highest
percentage of his or her VO2 Max without accumulating large amounts of lactic acid in the muscle and blood.
Factors Related to Aerobic Endurance Performance
3. Exercise Economy A measure of the energy cost of activity at a given exercise velocity. Athletes with high economy expend less energy to maintain a given velocity. Running Cycling Swimming -shorter stride length -body mass size -swim technique -more stride frequency -cycling velocity -stroke mechanics -aerodynamics position
more wind resistance
Factors Related to Aerobic Endurance Performance
4. Fuel Utilization Prolonged aerobic exercise at a high intensity requires a large energy expenditure. At higher intensities (≥70% VO2 Max), there is a greater reliance on carbohydrate than on fat as a fuel source. In trained aerobic endurance athletes, the contribution to energy production from fat at any given intensity is greater than in less-trained athletes. Major benefit conservation of muscle and liver glycogen stores. Effective for improving aerobic endurance performance in events lasting longer than 60 minutes. Proper training greater utilization of fat sparing muscle and liver glycogen stores improving aerobic performance. Factors Related to Aerobic Endurance Performance
5. Fiber Type Characteristics Type I muscle fiber % has a high correlation with successful aerobic performance. High mitochondrial density and oxidative enzyme capacity allowing the majority of energy production to come from aerobic metabolism. Although it does not appear that specific fiber typing can be changed with training, the metabolic characteristics of fibers within a muscle can be modified. Designing an Aerobic Endurance Program
Concept to consider: Specificity of Training Optimal Programs are specific to individuals. Unfortunately, too many coaches borrow other successful athletes programs. Aerobic Endurance Program Design Variables 1. Exercise Mode 2. Training Frequency 3. Exercise Duration 4. Training Intensity
Designing an Aerobic Endurance Program
1. Exercise Mode- specific activity performed Running, cycling, rowing, swimming etc. Athletes should select activities that mimic the movement pattern employed in competition as closely as possible. Causes positive adaptation in specific physiological systems. 2. Training Frequency- # of training sessions per week, per day, per month, etc. Frequency depends on: Interaction between intensity and duration Training status of individual Sport Season Too much training my increase risk of injury, illness, or overtraining. Recovery- sufficient rest, rehydration, restoring fuel, relaxation Designing an Aerobic Endurance Program
3. Exercise Duration- length of time the training session is conducted. The longer the duration, the lower the intensity. 4. Training Intensity- effort expended during a training session. intensity duration Adaptations in the body are specific to the intensity. High-intensity aerobic exercise increases cardiovascular and respiratory function and allows for improved oxygen delivery to the working muscles. Increasing exercise intensity may also benefit skeletal muscle adaptations by affecting muscle fiber recruitment. intensity greater recruitment of Type II muscle fibers. Those fibers become more aerobically trained.
Designing an Aerobic Endurance Program
Monitoring Training Intensity Most Accurate VO2Max or Blood Lactate Concentration Most Practical Heart Rate- most frequently used Close relationship between HR and oxygen consumption Karvonen Method (with RHR) % of Max HR method (standard) Ratings of Perceived Exertion (RPE) 15 Point Borg Scale Category – Ratio scale Exercise Velocity (Pace)
Borg RPE Scale
Can be influenced by various external environmental factors (ex. distractors, temp.)
The category-ratio scale is calipered starting at zero and maximizing at 12
Question
During individual training sessions, a male cyclist is experiencing fatigue early in a workout that includes mostly hilly terrain. He is conducting his training sessions at an intensity based on his most recent race performance, which was performed primarily on level terrain. What suggestions should the strength and conditioning professional make about this athlete’s training program? Types of Aerobic Endurance Training Programs
1. Long, Slow Distance Training 2. Pace / Tempo Training 3. Interval Training 4. Repetition Training 5. Fartlek Training Types of Aerobic Endurance Training Programs
1. Long, Slow Distance Training (LSD) ~70% VO2 Max (~80% Maximum HR). Training distance greater than race distance, or at least 30 min. – 2 hours. “conversation” exercise – talk test Physiological Benefits: VO2 Enhanced cardiovascular and thermoregulatory function Improved mitochondrial energy production Improved oxidative capacity of skeletal muscle Increased utilization of fat as fuel – glycogen sparing LSD not a complete aerobic program type.
Types of Aerobic Endurance Training Programs
2. Pace / Tempo Training Intensity at or slightly higher than race competition intensity. Steady or Intermittent Formats. Steady – equal to lactate threshold for durations of ~ 20-30 min. Intermittent – at lactate threshold intensity, but short interval formats. Important to avoid exercising at a higher intensity than the prescribed pace, even if workout seems easy. Better to increase distance than intensity Develops a sense of race pace and ability to sustain exercise at a given pace. Improved running economy and lactate threshold. Types of Aerobic Endurance Training Programs
3. Interval Training (trained individuals) Intensity close to VO2Max Example: 3-5 min. bouts with equal rest 1:1 Work : Rest Ratio Allows greater time at high intensity. Very stressful – use sparingly. Increased VO2Max and enhanced anaerobic metabolism. 4. Repetition Training (REPS) Intensities greater than VO2Max, 30-90 sec. Long Recovery, 4-6 times duration of bouts. Benefits: improved running speed, running economy, capacity of anaerobic metabolism, “final kick”
Types of Aerobic Endurance Training Programs
5. Fartlek (fart – lick, Swedish concept meaning “Speed Play”)- combination of training types. Easy running (~70% VO2Max) combined with either hill work or short, fast bursts of running (~85-90% VO2Max) for short time periods. Challenges all systems of the body. Reduces the boredom and monotony associated with daily training. Enhanced VO2Max, increased lactate threshold, improved running economy, and fuel utilization. Question
A female cross-country athlete is experiencing a plateau in performance. Upon examining her training program, the strength and conditioning professional discovers that the majority of her training is long, slow distance training. What suggestions should the strength and conditioning professional make to improve her aerobic endurance performance? Application of Program Design to Training Seasons
Off-Season (base training) Develop a base of cardiorespiratory fitness. Preseason Increase intensity and decrease duration. In-Season (Competition) Form training, low-intensity and short-duration. Scheduled Competitions. Postseason (Active Rest) Recovery from competitive season. Maintain cardiorespiratory fitness, muscular strength, lean body mass. Injury Rehabilitation Great time to perform assessments. Special Issues Related to Aerobic Endurance Training
Cross Training Resistance Training / Aerobic Training Program Mixing up cardiovascular modes of training Water Run Training Comparable movements to actual running, low impact! Detraining- stop training, injury, illness Tapering- reduction to duration and intensity in combination with increased technique work. Resistance Training- often overlooked Faster recovery, injury prevention reduction of muscle imbalances Sex Differences- training variables should be designed appropriately Physiological Sex Differences
Muscle Mass Force Production Peak Power Output Body Composition Oxygen Cost of Running Heart Size Maximum aerobic and anaerobic power Hemoglobin concentration Muscle enzyme activity Relative use of CHO and fat as fuels Biomechanical differences Running Economy Sex Differences in World Records
Men Women 100 m dash 9.58s 10.49s
400 m dash 43.18s 47.60s
Mile 3:43.18 4:12.56
10K 26:17.53 29:31.78
Marathon 2:03.59 2:15.25
“To give anything less than your best is to sacrifice the gift.” -Steve Prefontaine