Note that your final mark will not be saved in the system.
D2.1 and D2.3 Training Methods for Aerobic Endurance and Muscular Endurance GapFill
You must fill all the gaps before clicking ‘Check Answers!’
Having well-developed aerobic endurance is important for performers who compete in long-duration activities, such as long-distance runners, triathletes, endurance cyclists and team sports athletes. Individuals with high aerobic endurance often have a greater maximal oxygen uptake (VO2max), defined as the maximum volume of oxygen an individual can utilise per .
Regular training aims to elicit adaptations to the system that, in turn, improve aerobic endurance. Four popular training methods that are capable of developing aerobic endurance are discussed below.
- training involves constant-pace exercise at a low–moderate intensity for over minutes. It is very easy to administer and requires minimal equipment, which allows it to be performed outdoors, or by using a treadmill or exercise bike in a gym environment. However, the repetitive nature of activity often leads to boredom, and it is not suited for sport-specific manipulations.
- training involves intermittent bouts of work and rest periods. It is usually a preferred method of training due to the relatively small time frame for obtaining a similar level of adaptation. It also requires minimal equipment when performed outdoors, using only a stopwatch to adhere to work-to- ratios. It is a little more difficult to administer as it needs a level of experienced guidance to recommend suitable work-to-rest ratios, as well as the number of sets and reps to be completed. It is an effective method as it is easy to overload and can be manipulated to reflect the work-to-rest ratios of certain sports.
- training is characterised by exercise which incorporates no rest periods but does vary in intensity or terrain. Therefore, it is almost a combination of the above two training methods. The versatility of this training method is effective in overcoming any potential boredom and makes it more adaptable to sport-specific scenarios. Terrains can be simulated in a gym environment by increasing the incline of a treadmill or the resistance of an exercise bike, while natural terrain variations can be accessed outdoors, depending on location.
- training utilises multiple stations or exercises that are manipulated in order to focus on developing aerobic endurance. It can be performed outdoors, but a lot of exercises require use of gym-based equipment, especially among inexperienced performers, and this limits the accessibility of this form of training. It is highly flexible to manipulation, whether that be the length of time at each station or between stations, the number of stations or the total number of complete cycles.
Principles of aerobic training can be applied to the above training methods to ensure aerobic endurance is the component of fitness being developed. The use of training thresholds based on the percentage of maximum heart rate (HR max) ensures that exercise intensity is individualised to the performer. HR max can be estimated through a VO2max test, or, if this is unfeasible, a rough calculation of minus age can be used. The training zone an individual should aim for in order to focus on aerobic endurance adaptations is % of HR max. For a 30-year-old, this would be between 133 and 152 beats per minute (bpm).
It is important to note that endurance-based adaptations are not exclusive to this training zone and vary according to the training method used. For example, training might involve exercise intensity around the lower threshold of this training zone due to individuals being expected to maintain this over an extended duration. On the other hand, methods of training that vary in intensity or utilise work-to-rest ratios could be adapted to target a greater relative intensity. Furthermore, fitter individuals are advised to work at a greater relative intensity than their untrained counterparts, due to them already having a well-developed aerobic endurance.