Aerobic Training

CONTINUOUS/UNIFORM
FARTLEK
LONG INTERVAL
Aerobic training is training that focuses on developing the cardiovascular and aerobic
energy system. Once again much of this content has already been covered in Factors
Affecting Performance when you looked at How does training affect performance? under
types of training and training methods aerobic training. However, again we have a change
from a dash to a dot point requiring you to have a deeper knowledge of this type of training
and the various methods within it.

Aerobic training programs

The principles of training are required as an aerobic training program is designed. The work
load should increase as adaptations occur and training should be specific to the sport etc.
Furthermore, FITT can be used to ensure training produces physiological adaptations.

Endurance training should be done frequently at least 3 times a week in order to produce
physiological adaptations. The duration of the exercise should be 20+ min, although new
research on high intensity interval training, seems to indicate benefits occur with less time.
Intensity should be in the aerobic training zone, although you also get benefits from interval
training in the anaerobic training zone.
How aerobic training adaptations are measured and monitored
Aerobic training produces many physiological adaptations. These adaptations can be to the
cardiovascular system (stroke volume, heart rate, haemoglobin etc) or to the muscles
(myoglobin, aerobic enzymes, mitochondria etc). Although these can be measured
specifically through laboratory testing, these are not often done. Instead aerobic
performance is measured, usually relying on VO2 max or sub max testing. These include tests
such as: the beep test, treadmill or bike VO2 max test, YMCA sub max test etc.

Safety in aerobic training

Safety for endurance training is important. Aspects such as remaining hydrated, waiting after
meals before training, using a safe environment, wearing the correct clothing and footwear
all help to promote safety in training. Other aspects could include: using fitness professionals
such as personal trainers and exercise physiologists to provide fitness appraisals (including
prescreening) and write programs will help ensure athlete safety. Overuse injuries are
common in aerobic training and it is important to provide rest periods for recovery.
Continuous Uniform
Continuous uniform training is aerobic training that involves a single exercise
that goes for an extended period of time without rest. This is the most
common form of aerobic training and one that many people participate in,
particularly for health benefits.

Continuous or uniform training requires the heart rate to move into the
aerobic training zone and this heart rate be maintained for a minimum of 20
minutes. The aerobic training zone is between 65-85% maximum heart rate,
though this varies depending on the individual. Often elite athletes will
perform high intensity continuous training, where they train just below the
lactate inflection point or lactate threshold. This allows for greater
physiological adaptations to occur as a result of the training.
Continuous training is most beneficial for sports that have continuous aerobic
movements. These sports include: marathons, cycling, swimming and skiing.
Often, continuous training is used in other sports, such as football, or AFL as a
form of aerobic training, but it is usually not the only form of aerobic training
used.

This type of aerobic training improves an athletes oxygen uptake and

aerobic capacity, and is particularly useful for sports where repetitious
movements are conducted over extended periods of time.

However, continuous training can become boring as the athlete constantly

performs the same exercise over and over for extended periods of time. It is
good therefore, to break it up and do various forms of aerobic training to
improve performance. Continuous training is also covered for Factors
Affecting Performance, how does training affect performance?, types of
training and training methods, aerobic training.
Fartlek
Fartlek training is an aerobic training method that requires the intensity to change at random
times. Random changes in intensity helps to replicate many sporting environments and
specifically helps the bodies cardiovascular system to adapt quickly as intensity changes.
There are various modes of Fartlek training and various methods of changing the intensity.

Examples of Fartlek training include:

Running around an oval changing between sprints, jogs and walking at various sections
Outdoor cycling where the surface is not continually flat, requiring intensity changes going
up and down hills
Using a cross trainer in the gym and changing the resistance at various intervals etc.

This method of aerobic training allows the athlete to train not just the aerobic systems, but
also the anaerobic systems as the higher intensities may move into the anaerobic training
zones, and then back into the aerobic zones allowing the body to recover from the higher
intensity, before again increasing or decreasing the intensity.
Fartlek training, therefore, helps the body to remove lactic acid, and recover
from high intensities that may be required during competition, but can also
ensure the athlete continues to perform at a high intensity while recovering.
This adapting of the body means that during Fartlek training the athletes
heart rate will change constantly with the intensity, as will their respiratory
rates, cardiac output and oxygen uptake.

Sports that are most suited to Fartlek training include: AFL, football, rugby
codes, netball (particularly centres and wing attack/defence, futile, ice-
hockey, gaelic football, lacrosse, and more. Fartlek aerobic training is also
covered in Factors Affecting Performance, how does training affect
performance?, types of training and training methods, aerobic training.
Long Interval
Long interval training is addressed in Factors Affecting Performance, how
does training affect performance?, types of training and training methods,
aerobic training. However, in Improving Performance, this content becomes
more detailed.

Long interval training is when the athlete has long periods of higher
workloads followed by a shorter rest period. The long periods of higher
workload usually extend for 3+ min with a short 30-60 sec rest period. The
higher workloads can be in the upper range of the aerobic training zone, or
push into the anaerobic training zone. The exercise itself can be just about
anything: skipping, swimming, running, cycling, etc.

A benefit of long interval training, is that it allows variety to be used

throughout the training session. Athletes can move between exercises during
rest periods or simply change the length or distance of the higher workload
or shorter rest periods.
The distinct benefits of long interval training compared to other aerobic
training methods include:
Higher intensities can be utilised as the duration of the activity is not as
long
Athletes bodies adapt to recover faster from the higher workloads
All other benefits are much the same as all methods of aerobic training
including: cardiovascular and muscular physiological adaptations.

Long interval training is particularly beneficial for sports that require sustained
higher workloads followed by short rest periods. Sports such as: boxing, some
martial arts, some cycling competitions, futsal, basketball, netball or tennis.
Training programs should utilise specificity when selecting exercises to be
done.