Aerobic Endurance Training

Characteristics

• aerobic training is sustainable, repeatable and paced efforts
• > 30 minutes (prolonged endurance)
• @ 60 – 85% VO₂max
• Increase an athletes efficiency over ground with easier but longer efforts
• Aerobic adaptations can be achieved within a 6-12 month period depending on the starting point and function of the athlete

What Are the Benefits of Properly Prescribed Aerobic Training

1. Enhances transportation of oxygen to working muscles
2. Increased enzyme availability for muscle endurance

3. Provides ATP required to resynthesize PCR during times of low activity between high efforts.
4. Liberate Free Fatty Acids for fuel (regulates body fat distribution)
5. Speeds recovery between high intensity training sessions
6. Improves cardiovascular health and function

Examples of aerobic exercise:

Running, Rowing, Swimming, Airdyne, Push ups, Sit ups, Squats, Pulls etc.

KNOW YOUR ATHLETE

Training methods for endurance development

Reference: Opex fitness