Anaerobic Training SHMD 139 7/10/2013

 Anaerobic exercise:  Anaerobic exercise: Physical activities performed at an intensity that exceeds the body’s capacity to supply oxygen. Any exercise that consists of short exertion, high-intensity movement.  Example: Anaerobic Exercise Sprinting High jump Speed swimming Strength training Hurdles Weight lifting

We use anaerobic training to train for:

 Frequency:  Frequency: 4-6 times a week  Intensity:  Intensity: 80-95% of heart rate max.  Time:  Time: minutes  Type:  Type:Sprinting 10m, 40, 100m; strength training, weight lifting etc.

Benefits of Anaerobic Training Builds & maintains lean muscle mass. Increases bone strength and density. Boosts metabolism: more muscle = more energy. Increases energy levels: body stores more energy. Improves sport performance. Lowers blood sugar.

 Structured period of work followed by a structured period of rest  Allows athlete to train at higher intensities than they are used to, thus steadily increasing their fitness level and the intensity they can work at  Aerobic or anaerobic training Interval Training

Improved speed & aerobic fitness Improved strength Improved aerobic endurance Improved ability to tolerate the effects of lactic acid ↑ fat burning potential ↑ calorie output Improved performance Interval Training Benefits

 Aerobic Interval:  Aerobic Interval: 1:1 (work:rest).  Lactic acid intervals:  Lactic acid intervals: 1:2-3 (work:rest)  As intensity increases, more rest is required. Designing Interval Programs

Pyramid Interval: 3 80% of max HR Rest 1.5 minutes 3 85% of max HR Rest 1.5 minutes 3 90% of max HR Rest 1.5 minutes 3 85% of max HR Rest 1.5 minutes 3 80% of max HR Aerobic Interval Session Example

1.6 sets of 45 seconds/300m at 90-95% effort o 90 seconds rest 2.4 sets of 75 seconds/500m at 80-85% effort o 150 seconds rest Anaerobic Interval Session Example