2211C H A P T E R
Aerobic Endurance Exercise TrainingAerobic Endurance Exercise Training
Jeffrey A. Potteiger
Chapter Outline
Physiological responses to aerobic endurance training
Special issues related 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
Physiological Adaptations to Aerobic Endurance Training: Respiratory
Enhanced oxygen exchange in the lungs
Decreased submaximal pulmonary ventilation
Improved blood flow throughout the lungs
Decreased submaximal respiratory rate
Physiological Adaptations to Aerobic Endurance Training: Cardiovascular
Increased cardiac output
Improved thermoregulation
Increased blood volume, red blood cell number, hemoglobin concentration
Enhanced blood flow to skeletal muscle
Reduced submaximal heart rate
Physiological Adaptations to Aerobic Endurance Training: Musculoskeletal
Increased mitochondrial size and density
Increased arteriovenous oxygen difference
Increased oxidative enzyme concentrations
Increased myoglobin concentration
Increased capillarization in muscle bed
Factors Related to Aerobic Endurance Performance
Maximal aerobic power
Fiber type characteristics
Lactate threshold
Exercise economy
Fuel utilization
Aerobic Endurance Training Program Design Variables
Exercise mode (the specific activity performed by the athlete)
Training intensity (the effort expended during a training session)
Training frequency (the number of training sessions conducted per day or per week)
Exercise duration (the length of time the training session is conducted)
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 methodAge-predicted maximum heart rate (APMHR) = 220 – age
Heart rate reserve (HRR) = APMHR – resting heart rate (RHR)
Target heart rate (THR) = (HRR exercise intensity) = RHRPercentage 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
Fartlek: 1 time a week; for approximately 20-60 min; between LSD and pace/tempo training intensities
Pace/tempo: 1-2 times a week; for approximately 20-30 min; lactate threshold (at or slightly above race pace)
Long, slow distance (LSD): 1-2 times a week; for approximately 30 to 120 min or longer; approximately 70% of VO2max
.
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
.
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.
Postseason (active rest): Recover from competitive season.
Preseason: Improve factors important to aerobic endurance performance.
In-season (competition): Maintain factors important to aerobic endurance performance.
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