Like
most people, you've probably heard the terms aerobic and anaerobic
exercise. These two methods of exercise play an integral
role in sport specific training programs, yet most people
are unaware of how to utilize the appropriate training method.
In other words, which method would be most beneficial to your
specific goals? Whether you are an elite or recreational athlete,
you want to perform at your best, not only on the day of the
event but while you are training.
You
must train to be fit specifically for your sport. This means
you must determine what type of energy system your sport requires
and then train accordingly.
The
aerobic energy system is used when exercising at a continuous
pace and a lower intensity: marathon runners utilize this
system. The anaerobic energy system is used when exercising
at very high intensities for short periods of time: sprinters
fall into this category.
When training for a specific sport, you must first determine
the energy system(s) used. Think of your sport, how long is
it in duration? How intense is it? Is the intensity constant
or is it intermittent? Although many sports are either aerobic
or anaerobic, many use both systems; soccer is an excellent
example of this.
Once
you have determined if a sport is aerobic, anaerobic or utilizes
both systems, you are ready to design your training program.
Your main goal is to simulate the sport by performing exercises
that employ the same energy systems used in that sport. When
training for an aerobic sport, endurance training dominates
your exercise program. An example of an endurance training
exercise is cycling at a constant speed and intensity for
45 minutes.
When
training for an anaerobic sport, interval training dominates
your exercise program. Interval training exercises involve
short, high intensity bursts of exercise followed by rest
periods. An example of an interval training exercise is running
on the treadmill at a very fast pace and a high grade for
30 seconds followed by an active 45-second rest period.
This
run and rest routine should be performed repeatedly. Remember
that these are only two examples. You must match the exercises
to your specific sport keeping in mind that many sports involve
the use of both energy systems and, therefore, require you
to cross-train. Remember, your success most often depends
on the amount of time and effort that you put in BEFORE the
big day.so go out and train hard but train right.
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