Aerobic Training SHMD 139 30/09/2013.

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Presentation transcript:

Aerobic Training SHMD 139 30/09/2013

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

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.

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.

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

Use aerobic training to train for: Marathons Tri-athlons Ultra-marathons IRON MAN 3.8km SWIM 180km BIKE 42.2km RUN 600-800km

How do we train aerobically? Frequency: 4-6 times a week Intensity: 60-80% of heart rate max. Time: 20 minutes + Type: Running, swimming, cycling etc.

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.

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.

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

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

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