Training to improve aerobic capacity Learning objectives To understand continuous and HIIT training To be able to describe the intensity and duration of different types of training To explain heart rate zones

Training zones What does this table show?

Task: HIIT training Using the following information, plan a HIIT training session for yourself to improve aerobic capacity: Repeated bouts of exercise for 20-60 minutes in total Work intervals should be at 85-90% max HR of between 5 seconds to 8 minutes Recovery intervals should be at 40-50% of max HR with the time period being equal to the work interval.

How to gain adaptations How could you adapt the programme to make different adaptations? Think about the FIIT principle from GCSE.

Continuous training What does it involve? How long does it last? What types of exercises does it typically include? What type of muscle fibres will it typically be using? Who is it used by? What are the problems with it? What HR intensity should it be performed at?

HOME STUDY 1. Research Karvonen’s principle and calculate the HR you would need to maintain during training to: Increase fat metabolism at 65% intensity Increase aerobic capacity at 75% intensity Increase lactate threshold at 85% intensity 2. Start to make a key terms dictionary for the whole topic of preparation and training methods. This week’s words to include are: Aerobic capacity, VO2max, capillarisation, continuous training, fartlek training, repetitions, sets, high-intensity interval training, asthma, cardiac hypertrophy, bloody viscosity, hypertension, coronary heart disease, stroke