2 1 C H A P T E R Aerobic Endurance Exercise Training

Chapter Outline Physiological responses to aerobic endurance training Factors related to aerobic endurance performance Designing an aerobic endurance program Types of aerobic endurance training programs Application of program design to training seasons Special issues related to aerobic endurance training

Physiological Adaptations to Aerobic Endurance Training: Respiratory Enhanced oxygen exchange in the lungs Improved blood flow throughout the lungs Decreased submaximal respiratory rate Decreased submaximal pulmonary ventilation

Physiological Adaptations to Aerobic Endurance Training: Cardiovascular Increased cardiac output Increased blood volume, red blood cell number, hemoglobin concentration Enhanced blood flow to skeletal muscle Reduced submaximal heart rate Improved thermoregulation

Physiological Adaptations to Aerobic Endurance Training: Musculoskeletal Increased mitochondrial size and density Increased oxidative enzyme concentrations Increased myoglobin concentration Increased capillarization in muscle bed Increased arteriovenous oxygen difference

Factors Related to Aerobic Endurance Performance Maximal aerobic power Lactate threshold Exercise economy Fuel utilization Fiber type characteristics

Aerobic Endurance Training Program Design Variables Exercise mode (the specific activity performed by the athlete) Training frequency (the number of training sessions conducted per day or per week) Exercise duration (the length of time the training session is conducted) Training intensity (the effort expended during a training session)

 The regulation of exercise intensity is critical to designing an effective workout. Using heart rate, ratings of perceived exertion, or pacing are common ways to assign and regulate intensity.

Target Heart Rate Calculations Karvonen method Age-predicted maximum heart rate (APMHR) = 220 – age Heart rate reserve (HRR) = APMHR – resting heart rate (RHR) Target heart rate (THR) = (HRR  exercise intensity) = RHR Percentage of maximal heart rate method Age-predicted maximum heart rate (APMHR) = 220 – age Target heart rate (THR) = (APMHR  exercise intensity)

Types of Aerobic Endurance Training Long, slow distance (LSD): 1-2 times a week; for approximately 30 to 120 min or longer; approximately 70% of VO2max . Pace/tempo: 1-2 times a week; for approximately 20-30 min; lactate threshold (at or slightly above race pace) Interval: 1-2 times a week; for 3-5 min (with a work:rest ratio of 1:1); close to VO2max . Repetition: 1 time a week; for 30-90 s (with a work:rest ratio of 1:5); greater than VO2max . Fartlek: 1 time a week; for approximately 20-60 min; between LSD and pace/tempo training intensities

 Each type of training induces different physiological responses. A sound training program should incorporate all types of training into the athlete’s weekly, monthly, and yearly training schedule.

Sport Season Objectives Off-season (base training): Develop sound conditioning base. Preseason: Improve factors important to aerobic endurance performance. In-season (competition): Maintain factors important to aerobic endurance performance. Postseason (active rest): Recover from competitive season.

 A sound year-round aerobic endurance training program should be divided into sport seasons with goals and objectives designed to improve performance gradually and progressively.

Special Issues Related to Aerobic Endurance Training Cross training is used to maintain general conditioning during periods of reduced training. Water run training involves running in water with the aid of a flotation device that keeps the athlete in a prone position with the head above water. Detraining occurs when the athlete reduces the train-ing duration or intensity or stops training altogether. Tapering involves the systematic reduction of training duration and intensity combined with an increased emphasis on technique work. Resistance training gives aerobic endurance athletes faster recovery from injuries, prevention of overuse injuries, and reduction of muscle imbalances. Gender differences could affect the development of aerobic endurance training programs.

Physiological Differences Between Males and Females Muscle mass Force production Peak power output Body composition Heart size Hemoglobin concentration Muscle enzyme activity Relative use of carbohydrate and fat as fuels Biomechanical differences Running economy Oxygen cost of running Maximum aerobic, anaerobic power