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Someones performance skills are determined by Your heart rate as helping aid
many different factors, e.g. someones technical, The heart rate gives a good impression of the
tactical, psychological and physical abilities. The
training capacity, which you can use to plan
physical performance skill is particularly depending
your training. Especially when you train hard,
on heart/vessel system and the muscles build
the heart rate can give you valuable information
in combination with the nerve system, which is
about the training effect.
primarily determined by genetic factors. But you
can highly affect your physical skills by training.
The workload is related to a proportional
The performance skills also depend on gender, age increase of both the heart rate and the rate of
and other factors like surroundings and nutrition. oxygen uptake. You can use your heart rate to
This article describes the different forms of aerobic calculate the relative workload:
training. You also get examples of different training
principles and ideas to improve the aerobic factors. Relative workload (%) = (heart rate heart rate
rest) / (heart rate max heart rate rest)
What does aerobic training
mean? By monitoring heart rate you can follow your
Every time you move, the body uses energy. The physiological development not just your
body can procure this energy in two different ways: hearts work, but also your oxygen uptake.
The reason for this is the aforementioned
Without oxygen (anaerobic) when there is not
proportional relationship between heart rate and
enough oxygen, waste products will pile up in
oxygen uptake.
the muscles
With oxygen (aerobic) this means that the
exercise is performed under circumstances % of max % of max
where there is enough oxygen in the muscles. heart rate oxygen uptake
When you wish to improve your endurance 50 28
fitness, you should train your aerobic system 60 40
and move your lactate threshold. 70 58
80 70
Purpose of aerobic training 90 83
Aerobic training can be divided into three 100 100
overlapping training intensity areas: low, moderate
The table shows the relationship between the heart
and high intensity training. The overall purpose of rate and oxygen uptake. The values are average values
aerobic training is to: calculated from scientific research. The inaccuracy is
10%. (Michalsik, 2002: 160 and McArdle, 2001: 242)
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Aerobic training - by Lene Gilkrog page 3
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Aerobic training - by Lene Gilkrog page 4
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Aerobic training - by Lene Gilkrog page 5
Examples of ratio between exercise bouts and recovery Due to the large amount of training in endurance
periods for aerobic training at a high intensity with long sports, it is very important to have variation in
intervals. (Michalsik, 2002: 176).
training. By switching between different forms
of training you avoid one-sided strains and
The short intervals consist of work intervals thus injuries. Moreover it is motivating to vary
of 10-120 seconds and recovery periods, after training. And remember: the largest part of your
which light exercise is done for 15-60 seconds. training should be sport-specific.
The short intervals do not necessarily mean
that the oxygen uptake can reach the maximum References:
Bangsbo, J. (2000): Physiology of Intermittent Exercise.
level so it is the length of the break that is I: Exercise: Basic and Applied Science. Ed. Garret &
decisive for the training effect. Due to the short Kirkendall, USA.
time of the break, the oxygen uptake just drops Billat, V. L. et al (2000): Intermittent runs at the velocity
a little, and is therefore relatively higher at the associated with maximal oxygen uptake enables subjects
to remain at maximal oxygen uptake for a longer time than
next interval than at the start of the exercise. intense but submaximal runs. I: European Journal Applied
Physiology, Feb. 81(3).
The number of intervals is equally dependent Helgerud, J. et al (2007): Aerobic High-Intensity Intervals
on the athletes fitness. Trained athletes can for Improve VO2max More Than Moderate Training. I:
Medicine Science Sports Exercise. Vol. 39, No. 4, 2007(4).
example train 20 x 90/45 sec.
McArdle, W.D., Katch, F. & Katch, V. (2001): Exercise
Physiology: Energy Nutrition and Human Performance. 6.
udgave.
80-90% of max 90-100% of max
heart rate heart rate Larsen, H. B. (2001) Training principles in distance running.
I: Running & Science in an Interdisciplinary Perspective.
20 sek / 10 sek 20 sek / 15 sek
Eds.: Bangsbo & Larsen. Munksgaard.
45 sek / 15 sek 45 sek / 25 sek
Laursen, P. & Jenkins, D. (2002): The Scientific Basis
120 sek / 40 sek 120 sek / 60 sek
for High-Intensity Interval Training: Optimising Training
Programmes and Maximising Performance in Highly
Examples of ratio between working intervals and recovery
Trained Endurance Athletes. I: Sports Medicine, 32.
periods for aerobic training at a high intensity with short
intervals. (Michalsik: 2002: 179)
Michalsik, L. & Bangsbo, J. (2002): Aerob og anerob
trning. Danmarks Idrts-Forbund.
Maxim International | Industrigrenen 15 | 2635 Ishj | Denmark | +45 43565770 | Fax: +45 43565780 | info@maxim-nrg.com