Aerobic Energy System

Aerobic Energy Systems

• Recent research shows that in well-trained athletes, aerobic energy system contributions are 50% of the total at the 1 minute mark, not 3 minutes as previously believed (See Gastin et al, 1995).
• From that 1 minute point onwards the aerobic energy system contributed increasingly more.
• There are differences between energy system contributions for steady state‘ sports (swimming, running cycling) as compared to a cyclical sport. (field, court sports, etc).

General Guidelines

• Regarding Type of Exercise:
- In developing aerobic energy system endurance there are three main types of training including:
- CONTINUOUS
- FARTLEK
- INTERVAL
Continuous
• Mode: In the nature of sport or different (cross training effects)?
• Frequency: 2-3 / wk
• Type: continuous –steady state‘ or mixed intensity‘ continuously.
• Duration: generally >15-20 mins.
• Volume: depends upon mode, type, duration, intensity, etc.
• Intensity: generally sub-max (70-85%) but mixed intensity continuous is effective.
Because continuous has traditionally been sub-maximal:
- Typically has been longer and slower (aka steady state‘) E.g. 30 mins @ HR of 150.
- Continuous methods are best suited to:
- General public (health and fitness)
- Younger, developing athletes
- Fat loss/burning
- Active recovery; or for
- Athletes recommencing training in the general preparation phase (initial reconditioning before increasing intensity).
We will discuss Fartlek and Interval Training tomorrow..
Below is a picture of the lentils I cooked up this morning.