Aerobic and Anaerobic Conditioning

AEROBIC AND ANAEROBIC
CONDITIONING
K.SOUNDARARAJAN
11/14/2019 K. Soundararajan, MPT, SRIHER 1

Objectives
End of this seminar everyone may understand
what is
• Aerobic VS Anaerobic Conditioning
• Principles
• Adaptation of body
• Training

Introduction
• Conditioning is the process of getting the
cardiovascular and pulmonary systems
working efficiently for a sport by training the
different energy systems
• (immediate, short-term and long-term).

• Aerobic conditioning is any type of
cardiovascular conditioning or “cardio.” During
cardiovascular conditioning, your breathing
and heart rate increase for a sustained period
of time. Examples: swimming laps, running, or
cycling.
• Anaerobic conditioning involve quick bursts of
energy and are performed at maximum effort
for a short time. Examples : jumping,
sprinting, or heavy weight lifting.

• Respiration rate and Heart rate differ in
aerobic activities versus anaerobic ones.
• Oxygen is your main energy source during
aerobic workouts.

• During aerobic exercise, you breathe faster
and deeper than when your heart rate is at
rest.
• You’re maximizing the amount of oxygen in
the blood.
• Your heart rate goes up, increasing blood flow
to the muscles and back to the lungs.

• During anaerobic exercise, your body requires
immediate energy.
• Your body relies on stored energy sources,
rather than oxygen, to fuel itself.
• That includes breaking down glucose.

I. ENERGY REQUIREMENTS
Training and conditioning for a particular
sport or performance goal must be based
on its energy components.
• The amount of time spent in practice in
order to meet the energy requirements
varies according to sport demands.

Energy Requirements
B The three energy systems often operate
simultaneously during physical activity.
C Relative contribution of each system to total energy
requirement differs markedly depending on exercise
intensity & duration.
D Magnitude of energy from anaerobic sources
depends on person’s capacity and tolerance for lactic
acid accumulation.
E As exercise intensity diminishes and duration extends
beyond 4 minutes, energy more dependent on
aerobic metabolism.

Three Systems of Energy

II. TRAINING PRINCIPLES
Major objective in exercise training is to
cause biological adaptations.
S pecificity
P rogression
O verload
R eversibility
T rait

1. Specificity of Training
In order for a training program to be
beneficial, it must develop the specific
physiological capabilities required to
perform a given sport or activity.
SAID: specific adaptation to imposed
demand.

• It means that when the body is placed under
some form of stress, it starts to make
adaptations that will allow the body to get
better at withstanding that specific form of
stress in the future
• The SAID principle is one of the most
important basic concepts in sports science

• The adaptation process does not occur by any
one mechanism – it is a tendency of the body
which is played out in innumerable separate
mechanisms
• If you place mechanical stress on the bones of
the body by shock or impact, this will set in
motion simple physiological processes that
will thicken & harden the bones in the exact
area of stress
• The dominant arm of a tennis player will have
larger bones than the opposite arm.

Limitation
• 1st First is that the training stress must be of
right amount
• 2nd The stress must be sufficiently specific to
ensure transfer or carryover to your sport or
activity

Types of Specificity
a Metabolic
b Mode of Exercise
c Muscle Group
d Movement Pattern

The predominant energy source
depends upon (1) duration, and (2)
intensity of exercise.
Anaerobic
Power
(Alactacid
Oxygen Debt)
Anaerobic
Endurance
(Lactacid
Oxygen Debt)
Aerobic
Power
(Oxidative
Maximum)
Aerobic
Endurance
(Oxidative
Steady-state)
Metabolic
Specificity

Metabolic Specificity

2. Progressive Overload
Overload must be progressive to
continue to prompt training
adaptations.

• In order for a muscle to grow, strength to be
gained, performance to increase, or for any
similar improvement to occur, the human
body must be forced to adapt to a tension
that is above and beyond what it has
previously experienced

• Lets pretend that right now a person can lift
50lbs on some exercise for 3sets of 8 reps.
• Now if you continue this for next 20 yrs, you
will not gain any new muscle or strength
because there is no progressive overload.
• However,if you were to lift 50lbs for 3 sets of 9
reps on that same exercise,then a reason
would finally exist.why? bec’ you increased
the demands,increased the work to your
body& tension.
• This is progressive overload

3. Overload
• Exercising at a level above normal
brings biological adaptations that
improve functional efficiency.
• In order to overload aerobic or
anaerobic systems, training must be
quantified.
• Quantity of Training: intensity &
volume (frequency and duration).

Quantification of Training
Quantity of
Training
Quality of
Training
Volume Intensity

Intensity of Training
• Training intensity relates to how hard one
exercises.
• Exercise intensity represents the most
critical factor for successful training.

Volume of Training
• Training adaptations are best achieved when
optimal amount of work in training sessions
• Optimal amount of work varies individually
• Training volume can be increased by either
duration or frequency
• Improvement depends in part on kcals per
session and work/week

4. Reversibility
• Most metabolic and cardiorespiratory benefits
gained through exercise training are lost
within relatively short period of time after
training is stopped.
• In one experiment, VO2 max, maximal stroke
volume and cardiac output decreased roughly
1% per day during 20 days bed rest.

• Its The LOSS of training ADAPTATION due
to REDUCTION of training LOAD
• Any Adaptation occurred as a result of
training will be REVERSED when training is
stopped
• Eg. Organic or functional Changes occurred as
a result of training will be reversed to original
level in absence of training

• Reversibility occurs during recovery period .
• Recovery Period – Period Of rest for physical
and mental regeneration
• Fitness and Adaptation is decreased in this
period
• Ensure that the gains from training are not
lost .

Detraining

5. Individual Traits
• Relative fitness level at beginning of
training.
• Trainees respond differently to given
exercise stimulus.

III. Adaptations to Anaerobic and
Aerobic Training
Training Effect: the chronic anatomic,
morphologic, physiologic, and psychologic
changes that result from repeated exposure
to exercise.

A. Anaerobic Training Effect
1. Increased intramuscular levels of anaerobic
substrates: ATP, CP, and Glycogen
2. Increased quantity and activity of key enzymes
that control anaerobic phase of glycolysis
3. Increased capacity to generate high levels of
blood lactate (and pain tolerance)
o No research for improved buffering capacity.

Anaerobic Training Effect
Heart Changes due to pressure overload.
1. Thickened septum
2. Thickening of posterior wall
3. Increased left ventricular mass with no
change in left ventricular end diastolic
volume (concentric hypertrophy)

B. Adaptations in the Aerobic
System
Metabolic Adaptations
Cardiovascular Adaptations
Pulmonary Adaptations
Body Composition Adaptations
Body Heat Transfer

Metabolic Adaptations
• Metabolic Machinery: mitochondrial size and
number
• Enzymes: aerobic system enzymes
• Fat Metabolism: increased lipolysis
• Carbohydrate Metabolism: increased capacity
to oxidize carbohydrate
• Muscle Fiber Type and Size: selective
hypertrophy muscle fiber type.

Cardiovascular Adaptations
• Heart Size
– eccentric
hypertrophy
• Plasma Volume
– Up to 20%
• Stroke Volume
– Increases 50-60%
• Heart Rate
• Cardiac Output
• Oxygen extraction
• Blood flow and
distribution
– Increased capillarization
• Blood Pressure
– Decrease 6 to 10 mm Hg
with regular aerobic ex.

Pulmonary Adaptations
• Increased maximal exercise minute ventilation
• Increased ventilatory equivalent: VE/VO2
• In general, tidal volume increases and
breathing frequency decreases

Other Aerobic Changes
• Blood Lactate Concentration: extending level
of exercise intensity before OBLA
• Body Composition: reduces body mass and
body fat
• Body Heat Transfer: larger plasma volume and
more responsive thermoregulatory
mechanism.

VI. ANAEROBIC TRAINING
 Goals of Anaerobic Training
B Training Methods
C Prescription Content
D Frequency and Duration

A. Goals of Anaerobic Training
To Enhance
Muscle Lactate
Removal and
Lactate Utilization
To Enhance
Anaerobic
Capacity of
Muscles
Anaerobic
Training
Goals

Anaerobic Training
• ATP-PCr System: All-out bursts for 5 to 10 sec.
Recovery progresses rapidly (30 to 60 sec).
• Glycolytic System: Bouts of up to 1 min of
intense, rhythmic repeated several times
interspersed with 3-5 min recovery (“lactate
stacking”).

B. Training Methods
• Acceleration Sprints: gradual increases
from slow to moderate to full sprinting in
50-100 m segments followed by 50 m light
activity.
• Sprint Training: Repeated sprints at
maximal speed with complete recovery (5
minutes or more) between repeats. Only 3
to 6 bouts in a session.
• Interval Training: Repeated periods of work
alternated with periods of relief.11/14/2019 K. Soundararajan, MPT, SRIHER 63

C. Prescription Content
• Training Time: rate of work during the work
interval (e.g. 200-m in 28 seconds)
• Repetitions: number of work intervals per
set (e.g. six 200-m runs)
• Sets: a grouping of work and relief intervals
(e.g. a set is six 200-m runs @ 28 sec, 1:24
rest interval)
• Work-relief Ratio: time ratio of work and
relief (e.g., 1:2 means relief is twice work)
• Type of Relief: rest or light to mild exercise11/14/2019 K. Soundararajan, MPT, SRIHER 64

Interval Training Relief Interval
• 1:3 (work: relief) for training
immediate energy systems
• 1:2 for training glycolytic energy
systems
• 1:1 or 1:1½ for training aerobic
energy systems

D. Frequency and Duration of
Training
• The energy demands
of high-intensity
training on the
glycolytic system
rapidly depletes
muscle glycogen
• Muscles can become
chronically depleted
of energy reserves

V. AEROBIC TRAINING
A. Goals of Aerobic Training
B. Factors Influencing Aerobic Response
C. Guidelines
D. Training Methods
E. Determining Intensity
F. Exercise During Pregnancy

A. Goals of Aerobic Training
Goals of
Aerobic
Training
Enhance Capacity
Blood
(VO2 Max)
to Deliver
Enhance
Maximal Oxidative
Capacity (QO2)
Muscle's

B. Four Factors that Influence
Aerobic Training Response
Which is most critical for successful aerobic
training?
• Initial fitness level
• Frequency of training
• Intensity of training
• Duration of training
– About 60 minutes of daily physical activity
provides optimal health benefits.

C. Guidelines
• Start slowly: severe muscle discomfort &
excessive cardiovascular strain offer no
benefit
• Warm up: adjusts coronary blood flow &
hemoglobin unloading
• Cool-down period: allow metabolism to
regress to resting

D. Aerobic Training Methods
• Continuous, slow: Long-distance at a slow,
steady pace
• Continuous, fast: Long-distance at a fast,
steady pace
• Interval sprinting: Repeated periods of work
interspersed with periods of relief
• Speed play (Fartlek): Alternating fast and slow
running over varying, natural terrain

E. Determining Training Intensity
 Train at a percentage of max VO2
 Train at a percentage of max HR
(adjust for swimming)
 Train at a perceived exertion level
 Train at given work rate (speed) for
each exercise interval

Maintaining Aerobic Fitness
• Studies reveal that if
exercise intensity is
maintained, the
frequency and
duration of training
can be reduced
considerably without
decrements in aerobic
performance

Aerobic Ex Rx for Fitness
• Mode: Rhythmic, Aerobic involving Large
Muscle Groups
• Frequency: 3-5 x/week
• Intensity: 50 – 85% VO2 max, HRR; 60-90%
HR max (college age 50-55 % HRR or 70%
HR max minimum and 85-90% HRR 90% HR
max upper limit)
• Duration: 20 – 60 minutes

VI. TRAINING PHASES
Off
Season
Pre
Season
In
Season
Training
Phases
or
Seasons

Reference
• McArdle, William D., Frank I. Katch, and Victor
L. Katch. 2000. Essentials of Exercise
Physiology 2nd ed. Image Collection.
Lippincott Williams & Wilkins.
• Plowman, Sharon A. and Denise L. Smith.
1998. Digital Image Archive for Exercise
Physiology. Allyn & Bacon.

Aerobic and Anaerobic Conditioning

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