Aerobic and Anaerobic Training Training programs aim to develop a range of fitness components together with skill development,

moves and strategies. To develop an effective training program it is necessary to identify the correct energy pathway or body system that converts nutrients to energy If we perform short sharp movements as in jumping and lifting, the body uses the anaerobic pathway (oxygen is absent to supply energy). If movements are sustained and of moderate intensity, the aerobic pathway (with oxygen) supplies the bulk of energy needs Aerobic Training: The word aerobic means with oxygen. Aerobic exercise refers to exercise that is dependent on oxygen utilisation by the body to enable muscular work. Activity that is of low to moderate intensity and continues for 90 seconds or more is generally termed aerobic because oxygen becomes available to the cells of working muscle for energy generation. Anaerobic Training Anaerobic means in the absence of oxygen. In anaerobic activity, the intensity level is much higher and the effort period much shorter than required in aerobic activity. Activity that lasts for two minutes or less and is of high intensity is called anaerobic because muscular work takes place without oxygen being present. When we sprint for example: the muscles respond instantly and quickly exhaust any fuel reserves in the working muscles. Our increased breathing rate delivers more oxygen to this area, but it is some time before it arrives as there is a limit to the speed of blood flow and therefore oxygen transport. Fortunately these muscles are able to use a restricted amount os stored and other fuel until oxygen becomes available. FITT Principle Frequency: For improvement to occur, individuals must train on at least three occasions per week. This can be increased to five, but the benefit to be gains form sessions in excess of this is minimal. Intensity: Intensity refers to the amount of effort required by an individual to accrue a fitness benefit. The most accurate way of measuring intensity during aerobic exercise is by calculating your target heart rate and using this as a guide. Time: For people in good health, a session in which the heart rate is held un the target heart rate is held in the target heart rate zone should last from 20-30 minutes and increase to 40 minutes or more if possible. For those beginning a program or those with lower levels of fitness, the starting point should be around 15 minutes. Nite that this does not include time used to warm up and cool down. Type: The best type of exercise is continuos exercise that uses the large muscle groups. Runnning, cycle, swimiming and arobics are examples of exercises that utilise large muscle groups. These draw heavily on our oxygen supple, necessitating an increased breathing rate, heart rate an blood flow to the working muscles.

Fitt Principle Frequency Intensity

Aerobic training 4 aerobic sessions per week 75-85% MHR

Anaerobic Training 2 speed sessions per week with 48hr recovery between sessions 100% effort with maximal recovery 5x20m 5x40m 3x60m Sprinting - intervals

Time

30km bike ride

Type

Cycling- continuous

Group work Select a sport