(Coach’s Resource: Learn the body’s three energy systems with this course. However, aerobic endurance training cannot be forgotten and is the single greatest contribution a coach can add to an athlete’s program. In exercise prescription, a fear of “losing strength” has reduced aerobic endurance training and popularized alactic and lactic training. The aerobic system is one of the three energy systems (alactic, lactic, and aerobic) but, tends to be forgotten. The more aerobic we are, the more resilient we can be in life, period. The lactate value determined indicates the highest possible load intensity at which the formation and breakdown of lactate are in balance.How to build your athlete’s aerobic system on the AirBike If you want to know your threshold from aerobic to anaerobic training precisely, you should have a lactate test performed by a sports physician. But even trained athletes often control their training via the pulse rate in order to better manage their training. For beginners in particular, the use of a heart rate monitor is recommended in order to reliably control the load. Loads from 80 percent of the maximum heart rate, on the other hand, already correspond to anaerobic training. In the lower pulse range, this is 60 to 80 percent of the maximum heart rate. Faster regeneration during aerobic exercise after anaerobic phasesĮndurance sports such as running, cycling or swimming are particularly suitable for aerobic training, as the intensity and length can be easily regulated.Įspecially at the beginning, the following applies to the untrained: Better too slow than too strenuous, so that the load really remains in the aerobic range.the endurance that is required when more than 1/6 of the total skeletal muscles are used, for example in running, cycling or swimming.Īnaerobic training, on the other hand, is often devoted to local endurance - for example, in strength training on machines, the muscle groups that are used in each case. The following applies here: aerobic and anaerobic are not opposites they complement each other to form a holistic training program.Īerobic training increases general endurance, i.e. In addition, aerobic training is the optimal basis for more intensive forms of training in the aerobic-anaerobic and anaerobic range as well as for competitions. If you primarily want to train your endurance or aim for weight loss, aerobic training is a good choice because it specifically uses fat reserves for the metabolism and promotes the cardiovascular system. In simple terms, aerobic training promotes basic endurance for longer but less intense exercise, while anaerobic training promotes maximum endurance and muscle growth. It primarily uses the stronger, white muscle fibers, which can increase their volume but require more energy and tire more quickly. Here, the body uses antioxidative processes to produce energy for muscle work. Fast-twitch fibers are more heavily used during sprints, for example.Īs soon as the body needs energy beyond the respiratory oxygen for an activity, anaerobic endurance is required - for example during sprints or weight training. they contract more slowly) and are particularly suitable for movements requiring little force but with a high repetition frequency. In contrast to the white muscle fibers, they contract more slowly (i.e. The body primarily uses the red muscle fibers (the so-called slow-twitch fibers) for this purpose. The most important criterion here is that the more blood, and thus oxygen in the blood, the body can transport through its cardiovascular system per heartbeat, the greater the aerobic endurance. For example, steady jogging or cycling within the limits of physical ability. If the body can provide the necessary energy for a stress largely through the inhaled oxygen, we are talking about aerobic endurance.
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