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