Improving Aerobic Fitness
By Joel Jamieson
Your capacity for improving the aerobic system is much greater than the anaerobic system.
This is because there are 3 factors that contribute to aerobic fitness, all of which you can manipulate:
1.) Oxygen supply
2..) Oxygen utilization
3.) Substrate availability
In order to talk about training aerobic fitness, we must broach the controversial topic of training intensity...
If you look at only a short period of time, the body adapts quicker to high intensity training (it provides a stronger stimulus).
However, if you train beyond 4-6 week at a high intensity, you are going to see higher rates of plateauing and overtraining.
Moderate and low intensity training produce less significant improvements in the short run but greater and longer lasting improvements over the long run.
When it comes to actual aerobic training methods, there are a couple of basic principles:
1.) Heart rate should be below anaerobic threshold
2.) The lower the intensity, the higher the volume
3.) Aerobic fitness can be improved through steady state or intervals
Now on to some actual training methods...
Goal: increase the left ventrical size and improve slow twitch muscle fiber endurance
HR in the 130-150 bpm range
30-90 minutes of activity
Roadwork 2.0 circuits
Goal: increase capillary density and oxidative abilities of slow and some fast-twitch fibers
8-10 sec work (70% of max intensity), 60 sec rest
High Resistance Intervals:
Goal: improve endurance of fast-twitch muscle fibers
high resistance- incline or load
short work period ,5-6 sec
rest until heart rate is in the 130-160 range
Coming Up Next: how to use anaerobic training methods to improve your strength and power.
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