How can anaerobic training be enhanced

This article will discuss the different methods used to train both systems in order to increase the anaerobic and aerobic capacity of the athlete. The anaerobic system is utilized in all-out efforts of exercise lasting up to one minute.

There are two anaerobic power systems available to the body:. Anaerobic training enhances the anaerobic metabolic capacity of the muscle fibres that are being trained, thus increasing the ability of the athlete to train, and therefore perform at higher exercise intensity McArdle et. The specificity of training principle - It is best for training to simulate the movements and energy demands of the sport of the athlete Harman and Pandorf, - applies to anaerobic training; the muscles that require enhanced anaerobic and ATP-CP energy capacity must be the muscles working during anaerobic training; and anaerobic training must be done at the speed that the athlete wants to perform at McArdle et.

It is also responsible for neuromuscular changes in the rate and pattern of the movement performed by recruiting the motor units used during training McArdle et. Metabolic changes that occur through this type of interval training include an increased tolerance to lactic acid, as the specific muscles working keep building up with lactic acid McArdle et. The aerobic system, also known as aerobic glycolysis, powers continuous steady state exercise longer than three to four minutes.

Aerobic glycolysis is dependent upon the athlete's aerobic capacity, which is their functional capacity for oxygen transport i. Aerobic training increases aerobic capacity through adaptations to the athlete's oxygen transport and utilization systems McArdle et.

Aerobic training must be specific to the athlete's sport; and it must provide a sufficient cardiovascular overload to stimulate increases in the athlete's stroke volume and cardiac output. Using the specificity of training principle, cardiovascular overload should be accomplished by concurrently enhancing the local circulation of the appropriate muscle groups McArdle et.

Interval training allows the athlete to perform high intensity, intermittent exercise for a long period of time.

To train the aerobic system the recovery periods of interval training should be at a ratio of The recommended recovery is not enough time for complete recovery; this is so that the athlete's aerobic system is stressed, so that circulatory and metabolic adjustments are made to increase their body's aerobic capacity McArdle et. Continuous training is 'over-distance' training that allows the athlete to train at the same intensity as they would if they were competing. Add this document to collection s.

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Your e-mail Input it if you want to receive answer. For example, tackling in rugby league, contesting a header in soccer or a block starts in sprinting. Plyometrics utilises fast, powerful and explosive movements and generally involves jumps, hops, box jumps or bounding. This type of training is designed to improve the strength of joints as well as the explosive strength power of particular muscle groups.

To avoid injury, this form of training should be completed early on in a training session, before fatigue sets in.