Anaerobic Threshold Training - Interval Training - Aerobic Training Adaptations - Continuous Training - Fartlek - Periodisation PDF

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Dr Brendan SueSee, Dr Helmut Geiblinger, Dr Sharyn Carnahan, Steven Roberts, Susan Wilson-Gahan, Melisa Chong...

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Interval Training: Training that combines periods of exercise with periods of rest. The changes that occur to your body depend on the intensity and the duration of exercise bouts as well as the duration of the rest periods. A typical training session for maximum speed performance, the training bout would be of high intensity (95-100%) and short duration (5-30secs). Rest breaks of about 5-20 minutes allow the muscles to replace the creatine phosphate stores. Reduce the intensity to 60-80% and increase duration to 30-120 seconds, the energy system being developed is the anaerobic glycolysis (LA energy system). Longer bouts of exercise at lower intensity lead to changes in the aerobic energy system.

Physiological Adaptations to Anaerobic Training In line with the specificity training principle, training activities which specifically requires anaerobic metabolism will bring about specific changes in the immediate and lactic acid energy systems. According to McArdle et al (2001), the changes that occur with sprint-power training include: Increased resting levels of ATP, Phosphagen, free creatine and glycogen in muscle Increased amount and activity of key enzymes vital to glucose’s anaerobic breakdown Increased capacity to generate high levels of lactic acid during maximal exercise. Anaerobic Threshold Training: Involves training at a high enough intensity for strong performance but not so high as to become predominantly anaerobic and begin producing performance-inhibiting lactic acid. Generally, this level of intensity may be measured as being between 80-95% of MHR. It should be noted that untrained individuals may have a lower % of MHR as their anaerobic Threshold (perhaps as low as 55-60% of MHR). Basically, threshold training involves working at this 80-95% of MHR for a period of time so that the athlete’s anaerobic threshold (and ability to work through the build up of lactic acid – the burn) progressively increases. At the very least, the athlete can find out at what pace they can run/ride etc. for an extended period of time without fatiguing due to lactic acid accumulation.

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Interval Training: Enables the athlete to improve the work load by interspersing heavy bouts of activity with recovery periods of less intense work. eg.The athlete runs hard over any distance up to 1km and then has a period of easy jogging. During the run, lactic acid is produced and a state of O2 debt is reached. During the interval (recovery) the heart and lungs are still stimulated as they try to pay back the debt by supplying oxygen to help break down the lactates. The stresses put upon the body cause an adaptation including capillarisation, strengthening of the heart muscles, improved VO2 and improved buffers to lactates. All this leads to improved performance, in particular within the cardiovascular system. Improvements can be made by altering any of the above variables, however the coach should only change one variable at a time All changes should be gradual in nature and take place over a period of time.

Before undertaking interval training a few simple rules should be understood: Undertake a period of continuous running before starting Interval running Consider the various elements of the session and ensure that they are within the scope of the athlete. The length of the work interval, longer gives a better effect. The pace should be comfortable raising the athlete's heart rate to the required % of MHR. The number of repetitions should reflect the condition and age of the athlete. The rest interval should enable the athlete to jog and bring the heart rate down to near 100-110 bpm.

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Continuous Training: Training that involves a steady level of relatively low-level exercise. Involves performing relatively low-intensity exercise at about 5080% of V02 max for longer periods of time. This training improves the body’s ability to utilise energy derived from the aerobic system. The appropriate intensity for this type of training is based on the individual and the aim of the training program. Elite runners train at a high intensity of V02 max (80%) where as recreational athletes who train for health benefits train at 50% of V02 max.

Aerobic Training Adaptations:  Increased mitochondrial size and number, the quantity of aerobic enzymes, muscle capillarisation, increased fat and CHO oxidation – all of which enhance aerobic production of ATP.  cardiac hypertrophy (“athlete’s heart”) – the heart’s mass and volume greatly increase with long-term aerobic training and moderate increases are associated with normal training adaptations. This growth increases left ventricular volume and enhances SV. This leads to more oxygenated blood being pumped per beat  decreasing HR during rest and sub-maximal exercise and  increased cardiac output.  Increased a-vO2 difference, meaning more oxygen is extracted from the blood by the muscles  increasing exercise efficiency.  Increased VO2 and may benefit ventilatory endurance (enhances inspiratory muscles’ endurance) at sub maximal levels.  Increased ability to exercise more comfortably in hot environments (trained subjects dissipate heat faster and more economically)  Delayed onset of blood lactate accumulation (OBLA)  Reduced blood pressure and reduced body fat levels  Ability to recover more quickly from exercise

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Continuous Training Can be broken down into the following sub-divisions which have slightly different effects upon the energy pathways: Running at 50-60% of MHR or 20-36% of VO2max. Very easy pace; metabolises fat; aerobic; duration – 60+ mins; Useful for joggers & ultra-distance runners. Running at 60-70% of max. heart rate or 36-52% of V02 Max. Slightly faster pace; burns glycogen and fat; aerobic; duration - 45-90 mins. Useful for marathon runners. Improves cardiovascular system and capillarisation

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Running at 70-80% of max. heart rate or 52-68% of V02 Max. 10km pace; burns glycogen; aerobic; duration - 30-45 mins; 10km and marathon runners. Improves cardiovascular system, capillarisation, glycogen burning. Running at 80-90% of max. heart rate or 68-83% of V02 Max. 5km pace; burns glycogen; anaerobic; duration - 10-20 mins. Useful for 5km to marathon. Improves cardiovascular system, capillarisation, glycogen burning, lactate tolerance and removal. Running at 90-100% of max. heart rate or 83-99% of V02 Max. 800/1500m pace; burns glycogen; anaerobic; duration 1-5 mins. Useful for 800 to 5km. Improves glycogen burning; lactate tolerance and removal

Fartlek (Speed Play): Involves the use of continuous sub-maximal intensity activity interspersed with short bursts of high intensity activity – in a sense, an informal interval training session. Variety is a key factor so vary the duration of your high-speed bursts from 15 secs to 2-3 minutes (obviously at a slower pace for the latter). From a games perspective, the idea behind a Fartlek session would be, in light of the principle of specificity, to mirror the demands of the game for players who will be involved in similar activities throughout the course of a match eg. a Test-level prop forward in rugby union will cover approx. 2kms running during a match. This is a mixture of jogging and sprinting interspersed with high intensity, anaerobic power activities (scrummaging, mauling, rucking, lifting in lineouts) it would be prudent to make the highintensity bursts involve not just sprints but pushing, lifting etc. Periodisation Organising training into blocks that vary in frequency, intensity and duration of training. Dividing the training program into blocks or periods of training is known as periodisation. The most common example of periodisation is the training cycle for athletes who play team sports-they undergo off-season (or transition), pre-season and competitive season training. The athletes undertake different types of training (or have a different focus) during each period. Periodising the season has a number of advantages- eg. training loads can be manipulated to coincide with heavy fixture schedule or when maximal performance is required. Variations in training also help to develop different physiological capacities, prevent boredom, maintain motivation and reduce the risk of overtraining.

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Many team sports, require a combination of aerobic energy system development, capacity for anaerobic efforts and strength to perform specific skills or engage in collisions etc....