Anaerobic Training SHMD 139 7102013 Anaerobic Exercise Anaerobic

Anaerobic Training SHMD 139 7/10/2013

Anaerobic Exercise Anaerobic exercise: Physical activities performed at an intensity that exceeds the body’s capacity to supply oxygen. Any exercise that consists of short exertion, high-intensity movement. Example: Sprinting Strength training High jump Hurdles Speed swimming Weight lifting

We use anaerobic training to train for:

How do we train anaerobically? Frequency: 4 -6 times a week Intensity: 80 -95% of heart rate max. Time: 30 -45 minutes Type: Sprinting 10 m, 40, 100 m; strength training, weight lifting etc.

Benefits of Anaerobic Training • Builds & maintains lean muscle mass. • Increases bone strength and density. • Boosts metabolism: more muscle = more energy. • Increases energy levels: body stores more energy. • Improves sport performance. • Lowers blood sugar.

Interval Training Structured period of work followed by a structured period of rest Allows athlete to train at higher intensities than they are used to, thus steadily increasing their fitness level and the intensity they can work at Aerobic or anaerobic training

Interval Training Benefits • Improved speed & aerobic fitness • Improved strength • Improved aerobic endurance • Improved ability to tolerate the effects of lactic acid • ↑ fat burning potential • ↑ calorie output • Improved performance

Designing Interval Programs Aerobic Interval: 1: 1 (work: rest). Lactic acid intervals: 1: 2 -3 (work: rest) As intensity increases, more rest is required.

Aerobic Interval Session Example Pyramid Interval: • 3 min @ 80% of max HR • Rest 1. 5 minutes • 3 min @ 85% of max HR • Rest 1. 5 minutes • 3 min @ 90% of max HR • Rest 1. 5 minutes • 3 min @ 85% of max HR • Rest 1. 5 minutes • 3 min @ 80% of max HR

Anaerobic Interval Session Example 1. 6 sets of 45 seconds/300 m at 90 -95% effort o 90 seconds rest 2. 4 sets of 75 seconds/500 m at 80 -85% effort o 150 seconds rest