1. Aerobic Training
SHMD 139
30/09/2013

2. Methods of
training
Warm-up
&
Cool-down
Flexibility
Resistance
Strength
Plyometrics
Aerobic
Anaerobic
Interval
Fartlek
Continuous

3. Aerobic Exercise
Aerobic Exercise: uses oxygen in the process of supplying energy to the body. These type of exercises are usually low intensity & uses large muscle groups in a rhythmical manner to perform repetitive activities.

4. Aerobic Exercise
Aerobic Endurance (cardiovascular fitness): is the individuals ability of how well the lungs can take on oxygen, how well the heart and blood can transport oxygen, and then how well the muscles can use oxygen.

5. Example: Walking, jogging, cycling, rowing, stepping, swimming, skipping, aerobics

6. Use aerobic training to train for:
Marathons
Tri-athlons
Ultra-marathons
IRON MAN
3.8km SWIM
180km BIKE
42.2km RUN km

7. How do we train aerobically?
Frequency: 4-6 times a week
Intensity: % of heart rate max.
Time: 20 minutes +
Type: Running, swimming, cycling etc.

8. Benefits of Aerobic Exercise
Strengthening muscles involved in respiration - facilitates flow of air in & out lungs.
Strengthening & enlarging the heart muscle - improves pumping efficiency & reduces resting heart rate.
Improves circulation efficiency & reduces blood pressure.
Increases total number of red blood cells in the body - facilitates oxygen transport.
Improved mental health - reduces stress & lowers risk of depression.
Reduces risk of diabetes.
Reduces the risk of osteoporosis for both men and women.

9. Performance Benefits
Increased storage of energy molecules such as fats and carbohydrates within the muscles, allowing for increased endurance.
Neovascularization of the muscle fibers to increase blood flow through the muscles.
Improves the ability of muscles to use fats during exercise, preserving intramuscular glycogen.
Enhances the speed at which muscles recover from high intensity exercise.

10. Training Program - Beginner
Day 1: 2km run
Day 2: 3km run
Day 3: 2km run
Day 4: Rest day
Day 5: 3km run
Day 6: 8km run
Day 7: Rest day

11. Training Program - Moderate
Day 1: 6km run – speed work
Day 2: 8km run
Day 3: Hill training
Day 4: Rest day
Day 5: 8km run
Day 6: 20km run
Day 7: Rest day

12. Training Program - Advanced
Day 1: 10km run (morning & evening)
Day 2: 8km run – speed work
Day 3: 10km - Hill training
Day 4: 10km run
Day 5: 8km run – speed work
Day 6: 42km run
Day 7: Rest day