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Aerobic Endurance Exercise
Training
Factors Related to Aerobic
Endurance Performance
Aerobic Exercise Program Design
Types of Aerobic Training
Factors Related to Aerobic Endurance
Performance
Maximal Aerobic Power = VO
2
max
Lactate Threshold
Training Specificity
Exercise economy
Factors Related to Aerobic Endurance
Performance
Maximal Aerobic Power = VO
2
max
! High VO2 max = improved performance in aerobic
events/ exercise
! VO2 max is dependent on:
! High lactate threshold
! Good exercise economy
! High ability to use fat as primary fuel source
! High percentage type 1 muscles
Factors Related to Aerobic Endurance
Performance
Lactate threshold
! percentage of VO2 max at which a specific blood lactate concentration is
observed or where blood lactate levels increase above resting levels
! Delaying the lactate threshold improves aerobic performance
! Maximal lactate steady state exercise intensity at which maximal
lactate production is equal to maximal lactate clearance within the body
! Where is your lactate threshold? It depends
! Untrained = 50-60% VO2 max (60% MHR)
! Trained = 65-80% VO2 max (75-80% MHR)
Lactate clearance dependent on the body to maintain adequate O2
consumption with increasing intensity
Lactate Threshold
Factors related to Aerobic Endurance
Performance
Training specificity
! you must train around lactate threshold order to
improve lactate
! Skill/ muscle specific
! Exercise economy improves with specificity
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Factors related to Aerobic Endurance
Performance
Exercise economy
! the measure of the energy cost of activity at a given exercise velocity
Individuals with higher exercise economy expend less energy during
exercise to maintain a given exercise velocity/ intensity
Factors that contribute to exercise economy:
Body mass
Motor patterns
Sports specific technique
Swimming stroke techniques, running short strides, cycling proper
bike positioning
Training improves energy efficiency in motor patterns/ technique and
reduction of body mass improve energy efficiency increasing individuals
energy economy.
Review of Training Principles
1. Overload Principle
2. Specificity Principle
3. Individual Differences Principle
4. Reversibility Principle
Aerobic Endurance Program Design
Based on principles of exercise prescription
(ACSM 2011):
Exercise Mode
Training Frequency
Training Intensity
Exercise Duration
Exercise Progression
Choose Exercise Mode
Exercise Mode = specific activity being performed
Aerobic exercise (general) = regular, purposeful exercise
that involves major muscle groups and is continuous and
rhythmic in nature
Sports specific/ performance based = choose activity
that closely mimics movement patterns employed in
competition
! Examples: running, cycling, swimming, mountain climbing,
elliptical machines, stair climbing, jumping rope, wall climbing,
ETC
Determine Training Frequency
Frequency= number of training sessions conducted per day or per week
Dependent on:
! Exercise intensity and duration
! Fitness level of individual or athlete
! Need for recovery
- In season or out of season
Considerations:
- Risk of overtraining > 5x/ week (vigorous, high intensity) = greater musculoskeletal
injury rates
- Too little training may not elicit positive results
- Recovery sessions rehydration, restoring glycogen levels
ACSM Recommendations 2011 (evidence based guidelines):
- 3-5 days/ week of moderate to vigorous aerobic exercise
- At least 5d/ week for moderate exercise
- 3-5d/ week if vigorous exercise
- 2 days/ week for sedentary/ inactive
Determining Training Intensity
Intensity = amount of effort expended during a
training session
OVERLOAD!!! - if none, no positive response
High intensity aerobic exercise
! increases cardiovascular and respiratory function
! Improves oxygen delivery
! Increases skeletal muscle adaptations
! Increases type II muscle fiber recruitment (for aerobic
demands)
! Increased muscle recruitment
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Determining Training Intensity
How do we determine intensity?
Most accurate methods:
! VO
2
max, lactate threshold
! Not feasible in everyday exercise environments
Methods to use out on the field:
Heart Rate
Rate of Perceived Exertion
Metabolic Equivalents
Training Intensity Using HR
Heart Rate close relationship between HR and VO2 especially when the intensity is
between 50- 90% functional capacity of VO2 max
! Also known as Heart rate reserve = difference between maximal heart rate and resting heart
rate
! Aerobic Training = 60-85% MHR
Age predicted maximal heart rate (APMHR)
! Karvonen Method
1. APMHR = 220 Age
2. Heart Rate Reserve (HRR) = APMHR Resting HR (RHR)
3. Target HR = HRR * (%Intensity) + RHR
4. Calculate these two times to get a range.
! Percentage of maximal heart rate (MHR)
1. APMHR = 220- Age
2. Target HR = APMHR * Intensity (%)
3. Calculate two times to get intensity range
Potential Problems:
Max HR using APMHR has a 75% variability rate
Does not consider fitness level of individual
Does not consider lactate thresholds
%VO2 max %HRR %MHR
50 50 66
60 55 70
70 75 85
80 80 88
90 90 96
95 95 98
100 100 100
Training Intensity Using Target HR
Aerobic = 50-85% MHR
Target HR Zone
(glycogen/ fat fuel
sources)
< 50% MHR
Fat burning lower
intensity, longer duration
Training Intensity - RPE
Using Rating of Perceived Exertion (RPE)
Training Intensity - METs
1 MET = 3.5 ml of O2 / kg/ min = amount of oxygen
required for consumption at rest
6 METs = 6 times the intensity (VO2 consumption/
uptake)than what is needed at rest
ACSM Recommendations
Target:
! > 500-1000 METs-min/ week
Determine Exercise Duration
Duration = length of time of the activity during one
training session
Influenced by:
! Intensity of training session
! Higher intensity, shorter duration
! Lower intensity, longer duration
! Based on lactate threshold
! ACSM Recommendations 2011:
! 30-60 min/ day of purposeful moderate exercise
! 20-60 min/ day of vigorous exercise
! < 20 min/ day beneficial to sedentary populations
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Exercise Progression
Gradual progression to reduce overuse injury
At least one recovery day/ active rest day per
week
10% rule = no greater than 10% increase in
frequency, duration, volume, or intensity
! Ex: 30 miles week ! 33 miles following week
Type of Aerobic Endurance Training
Programs
Long, Slow Distance (Continuous) Training
! Intensity 70% VO2 max or 50-80% MHR
! Duration : 30 mins or longer (up to 2 hours)
! Conversation exercise (talk test)
! Frequency: 1-2x/ week ( > 2 days bring about slower positive changes)
Advantages:
Positive aerobic adaptations in metabolic, cardiovascular, muscular, and
respiratory systems
Able train greater distances than competition
Able to train at specific intensity for longer periods of time
Disadvantages:
Specificity issues for athletes:
! Recruitment of specific muscular fibers in race or sport (type II demand type I
training)
! Training at low intensity does not translate to competition
Type of Aerobic Endurance Training
Programs
Pace/ Tempo Training
- Employs intensity at a high or slightly higher intensity
near lactate threshold (competition race conditions)
- Also known as: Threshold training (at
65-80%MaxHR)
Steady pace/ tempo training: conducted at an
intensity equal to the lactate threshold for durations of
approximately 20-30 minutes
Intermittent: series of shorter intervals with brief
recovery periods within work intervals (interval
training, tempo intervals, cruise intervals)
Type of Aerobic Endurance Training
Programs
Pace/ Tempo Training
Advantages
! Can be made sports specific
! Aerobic and anaerobic systems training
! Muscle recruitment specific
! Helps develop sense of race pace and help body
sustain that pace
! Improves energy cost/ efficiency
! Improves lactate threshold
Disadvantages
- Must monitor frequency may cause overtraining
- Higher intensity fatigue/ injury
Types of Aerobic Endurance Training
Programs
Interval training
! exercise done near VO2 max
! duration: 30 seconds 5 minutes
! Frequency: < 3 times a week
! Aerobic = W:R ratio 1:1
Allows for training near VO2 max for a greater
amount of time that would not be possible to
maintain for a single exercise session
Improves anaerobic/ aerobic metabolism
Highly stressful, need recovery days in between
training sessions
Able to make specific to energy system usage.
Types of Aerobic Endurance Training
Programs
Fartlek Training
! Continuous training with combinations of high and low intensity
periods within training session
! High (85-90%VO2 max) with low intensity (50-60%VO2 max)
! Advantage:
! Challenges all systems in one given exercise session
! Reduces boredom
! Specificity
! Improved VO2 max
! Increases lactate threshold
! Improves running economy
! Fuel utilization
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Type of Aerobic Endurance Training
Repetition Training (REPS)
! Intensity: HIGH, conducted at intensities greater than VO2 max
! Duration short
! Frequency: 1-2x/ week due to stress
! Work intervals last 30-90 Seconds
! Rest 4 -6 times as long
! Work to rest ratio: 1:5
REPS =
! Anaerobic
! Stresses ATP/ glycogen fuel source
! Improves strength, speed, power
What is the aerobic benefit?
Improved lactate threshold
Improved energy efficiency results of improved muscular adaptations
Increased tolerance of anaerobic metabolism ! pushing threshold further