Aerobic training strengthens the heart and lungs and improves muscle function. One goal of aerobic training is to enhance sports performance and to improve training response. The following is information from the American Academy of Pediatrics (AAP) about aerobic training exercises. Show
What are aerobic training exercises?Aerobic training exercises are any activities that raise heart rate and make breathing somewhat harder. The activity you are doing must be constant and continuous. Examples of aerobic activities are
Other activities, when done in a constant and continuous way, can be aerobic, such as tennis, racquetball, squash, and the martial arts. Weight training, however, is not aerobic because it is done in short bursts of a few minutes at a time. How does aerobic training improve endurance?Aerobic training increases the rate at which oxygen inhaled is passed on from the lungs and heart to the bloodstream to be used by the muscles. Aerobically fit athletes can exercise longer and harder before feeling tired. During exercise they have a slower heart rate, slower breathing rate, less muscle fatigue, and more energy. After exercise, recovery happens more quickly. Aerobic fitness can be measured in a laboratory setting while exercising on a treadmill or bicycle. This is called maximal oxygen uptake or VO2 max. How often and how long should athletes train?To achieve a training response, athletes should exercise 3 to 5 times per week for at least 20 to 60 minutes. Fitness level can be improved with as little as 10 minutes of exercise if done 2 to 3 times per day. If the goal is also to lose body fat, athletes should exercise for at least 30 to 60 minutes. Athletes who are not fit will need to start with lesser amounts of exercise. They can slowly add more time as their endurance improves. Increasing the level of exercise at about 10% per week is a good goal to prevent overuse injury. Cross-training can help reduce the risk of overuse injuries. This is done by alternating different kinds of activities. To avoid putting too much stress on the body and help prevent injuries, it is wise to alternate high-impact activities, like running, with low-impact exercises, like walking, cycling, and swimming. How hard should athletes train?Training at low to moderate intensity levels is enough to improve endurance. In general, this level of intensity is more enjoyable and less likely to lead to injuries than high-intensity training. However, aerobic training programs should be designed to match each athlete’s fitness level. There are 3 ways to measure aerobic training intensity. 1. The “talk test.” During a workout, athletes should be able to say a few words comfortably, catch their breath, and resume talking. If it is difficult to say a few words, then athletes should probably slow down. If athletes can talk easily without getting out of breath, then they are probably not training hard enough. 2. Heart rate. Aerobic training occurs when heart rate during exercise is between 60% to 90% of maximal heart rate. Athletes can figure out their maximal heart rate by subtracting their age from 220. How to Calculate Maximal Heart Rate (HR) Between 60% to 90%Maximal HR = 220 – your age) Example for a 15-year-old Maximal HR: 220 – 15 = 205 Target HR range for aerobic training is 123 to 184 beats per minute. 3. Level of difficulty. Athletes can determine how hard the exercise feels on a scale of 1 to 10 using the Borg Scale of perceived exertion. The ideal range for aerobic training is between 2 to 7. Borg Scale of Perceived Exertion — How to Tell How Hard You Are Exercising0 Nothing at all 0.5 Very, very weak 1 Very weak 2 Weak 3 Moderate 4 Somewhat strong 5 strong 6 7 Very strong 8 9 Very, very strong 10 MaximalOther factors affecting aerobic training response
The information contained on this Web site should not be used as a substitute for the medical care and advice of your pediatrician. There may be variations in treatment that your pediatrician may recommend based on individual facts and circumstances. How long should the initial stage of your fitness program last?When beginning an exercise program, there is an initial alarm phase of one to three weeks, where the body recognizes that a new stimulus is being applied. This is followed by an adaptation phase of four to 16 weeks, where the body adapts to the stimulus and becomes more efficient at tolerating it.
When trying to develop an exercise program to increase overall health What type of exercise should serve as a focus of your program?Over the long term, aerobic exercise reduces your risk of heart disease, stroke, type 2 diabetes, breast and colon cancer, depression, and falls. Aim for 150 minutes per week of moderate-intensity activity. Try brisk walking, swimming, jogging, cycling, dancing, or classes like step aerobics.
What are the 3 main stages of a safe cardiorespiratory workout?There are three stages of progression for a cardiorespiratory endurance exercise plan: the Initial Conditioning Stage, the Improvement Conditioning Stage and the Maintenance Conditioning Stage.
How many days per week should a person participate in cardiorespiratory endurance exercise multiple choice question?According to many experts, aerobic exercise is the most important part of physical fitness. To achieve cardiovascular endurance, you should exercise aerobically 30 minutes per day, 3 to 7 days per week. When you do aerobic exercise, your body responds in the following ways: Your heart pumps more efficiently.
|
In the initial stage of your training program, at what frequency should you exercise?
zusammenhängende Posts
Urheberrechte © © 2024 de.apacode Inc.
