Training the Energy Systems

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Training the Energy Systems
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Aerobic or Anaerobic?

• Aerobic Exercise with oxygen.
• Working for prolonged periods of time such as in
  a marathon.
• Anaerobic Exercise without oxygen.
• Working for short periods of time such as the
  100m sprint.
• You tire quicker doing anaerobic exercise because
  you are not using oxygen but you do produce
  lactic acid.

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• Most sports use both.
• You may use all out effort to break a tackle in
  rugby (anaerobic) and then slow down again
  (aerobic) at a break down in play.
• You need to study your sport to see how much of
  each system you will be using.

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Training and Heart Rate

• Harder you work, faster your heart beats.
• Your heart rate is an indicator of hard you are
  working and which energy system you are working.
• Maximum Heart Rate (MHR)
• The fastest your heart can beat.
• MHR 220 your age

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• You can measure your actual heart rate whilst
  exercising by finding your pulse.
• You can measure your pulse electronically with
  a watch or by putting your finger on your pulse.
• If it is 60 of your MHR (120 bpm) you are
  working aerobically.
• If it is 90 of your MHR (185 bpm) you are most
  likely working anaerobically.

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Heart Rate and Training Thresholds

• Must exercise above your resting heart rate.
• Must work below your maximum heart rate.
• To train aerobically you must train in the
  aerobic training zone.
• The heart rates at the limits of the zone are
  called training thresholds.
• The lower limit is the aerobic threshold and the
  higher limit is an anaerobic threshold.

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Aerobic Training

• Choose an activity that involves large muscles of
  the body.
• Work for at least 15 20 minutes.
• HR 60 of MHR and increase to 75 as you get
  fitter.
• Train three times a week.

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Benefits

• Heart grows larger.
• Blood volume increases.
• More capillaries grow.
• Fat burned more readily.

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Anaerobic Training

• Use all out effort.
• Alternate between maximum effort and rest so that
  your body has time to recover.
• Can be dangerous as it puts a lot of pressure on
  your heart.

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Benefits

• Heart walls grow thicker.
• Muscles tolerate lactic acid better.
• You will be able to work at your maximum for
  longer.