Training The Energy System : Aerobic Energy System

There are three distinct yet closely integrated processes that operate together to satisfy the energy requirement of muscle. To perform any type of physical activity, energy must be provided to the muscles involved. The necessary energy is provided either anaerobically ore aerobically. It is of imperative importance for any sports that requires elements of endurance to have a sound aerobic fitness even when the predominant energy system is anaerobic.

Concept of Energy System

It is dependent upon intensity and duration of the physical task being performed.

High intensity effort performed for short period of time (below 10 s) utilizes anaerobic alactic (ATP-PC) energy system.

High intensity effort performed over an extended time (beyond 60s) is dependent upon both, anaerobic alactic and lactic (glycolysis) energy system.

Low to moderate intensity of effort performed over long extended period of time (beyond 2 min) uses aerobic energy system predominantly).

Training the Aerobic Energy System

Definition

Progressive exercise performed at medium intensity and over extended duration of time, involving substantial portion of skeletal musculature utilizing the oxidative metabolism. If also referred as the combustion of carbohydrates and fats in the presence of oxygen. Causes

Adaptation in oxygen transport system and oxygen utilization system.

Aerobic Fitness

Aerobic capacity – ability to perform work of moderate intensity for long period of time.

Aerobic power – ability to perform work of relatively high intensity for a moderate period of time.

Benefits of Aerobic Training

1. Increase capacity to work at relatively high rate for prolonged period (over 30 min).
2. Improve ability to resist fatigue.
3. Improved ability to work at high rates for short periods (5 to 15 min).
4. Improve ability to recover quickly from high rates.
5. Improve ability to expend high total amounts of energy.

Training Aerobic System is Important for:

1. Sports, events that require continuous effort at sub max levels.
2. Sports that feature intermittent exercise, e.g. sports in which intense effort are interspersed with rest periods.
3. Enhances recovery and permits more high intensity work periods. It enhances quality of training for events that are predominantly anaerobic.

Types of Aerobic Training

• Continuous method

1. At intensity that stresses O2 transport and utilization system .
2. Improve central transport system by stimulating adaptive changes in CV system.
3. SV increases 10% to 15% in 2 to 3 months, up to 40& in 2 to 3 years at 50% to 70% of VO2max. Increases ability to work at higher % of VO2max.
4. Reduces Lactic Acid level and HR at sub max workloads.
5. Mode is not critical – large muscle involvement and variety.
6. Appropriate during off season and pre season.

•  Interval Method

1. It is the series of repeated bouts of high intensity work interrupted by pause periods.
2. Improve ability of muscle to extract and use O2 made available by CV system.
3. Increase in myoglobin – greater storage of O2.
4. Increase in number, size and activity of mitochondria (aerobic energy producing structures).
5. Increases capillarization.
6. Increases enzymes activities.
7. Mode – sport specific.
8. Requires longer time.

•  Continuous Versus Interval

1. Similar gains in VO2max.
2. Types of adaptations are different.

Aerobic Training Program design Variables

1. Intensity (75% - 95% HRR).
2. Duration (20 – 45 min).
3. Frequency (3 to 5 days/week).
4. Total volume (intensity, duration, frequency).
5. Length – liner improvement for 10 – 11 weeks.
6. Mode of training.
7. Type of training.