AEROBIC TRAINING

Energy is derived aerobically when oxygen is utilized to metabolize substrates obtained from food, and deliver energy to the working muscles.

A sports event, or activity that will build cardiorespiratory endurance, is termed aerobic when the majority of the energy in the athlete is derived aerobically (aerobic training is without oxygen debt). Aerobic training should be activities that are performed continuously for a minimum of 15 to 20 minutes at a level of 70% to 90% of maximal heart rate; no less than three times a week.

Athletes requiring a higher level of aerobic fitness (endurance) will train four to six days a week. Examples of large muscle group activities include; walking, jogging running non-sprint cycling, swimming, and cross-country skiing.

The critical feature of aerobic activity is continuous activity. And, specificity of training (SAID) dictates that the training should closely resemble the activity, or event: Runners should run, swimmers swim, for example. Thus, to improve cardiovascular endurance, the athlete should train aerobically.

Athletes involved in activities with a low aerobic component, such as football, power events in track, sprint events in running, swimming, and cycling, may see a decrease in power and strength with excessive aerobic training. These athletes should limit their aerobic training to the early preparation of off-season training and then engage in a minimal amount of aerobic training to maintain good general fitness.