Resistance training aims to increase the athlete's ability to sustain a certain effort for a long time, without causing the performance level to decline. In relation to the duration, intensity and required motor gesture, different training programs will be structured.
Aerobic resistance training methods
Aerobic training aims to improve the ability to transport and use oxygen, and to ensure optimal management of energy substrates. The functional adaptations involve above all the cardiovascular system (increase in the capillary bed, cardiac cavities, stroke volume) and the musculoskeletal system (specialization of muscle fibers, which are enriched with mitochondria, oxidative enzymes and myoglobin, and improve the ability to use oxygen and energy substrates to produce energy). The result is an increase in aerobic capacity and maximum oxygen consumption.
Among the conditional abilities, aerobic resistance is undoubtedly the one that can improve the most with training, because it is less linked to genetic factors. This improvement can be achieved at any age, with enormous benefits on health and quality of life; the benefits of aerobic training (regular and of sufficient intensity) include:
- prevention and treatment of cardiovascular diseases;
- body weight control;
- prevention and treatment of diabetes and hypercholesterolemia;
- improvement of bone tropism, lower risk of osteoporosis;
- improvement of muscular efficiency;
- lower risk of some types of cancer;
- improved mood and feeling of well-being (thanks to the release of endorphins).
In order to significantly improve aerobic endurance, a fairly long period is necessary (at least 2-4 months in the sedentary); on the other hand we must not forget that the results obtained last a long time (we talk about months and even years for well-trained athletes). Consistency is fundamental: 40 minutes for three times a week are the minimum to take full advantage of the benefits offered by motor activity of resistance.
A high oxygen consumption represents an undoubted advantage also in the disciplines in which aerobic resistance plays an important role (cycling, swimming and endurance running, cross-country skiing, etc.). Obviously, the methods to improve it vary depending on the degree of individual training, motivation and goals set.
CONTINUOUS METHODS: to be carried out without interruptions and at constant speed
LONG, SLOW AND LONG
The most classic form of aerobic training is to maintain a given effort for a certain period of time; in reference to the race, we proceed without interruption and at a constant pace.
The intensity must be calibrated to the performance level of the individual. It is therefore useless to talk about subjective parameters, such as speed; on the contrary it is necessary to take into consideration references valid for all, among which the most used is the heart rate.
In order for the cardiorespiratory apparatus to work with maximum efficiency and the body is stimulated to increase its aerobic resistance, it is necessary to train between 65 and 90% of the maximum theoretical heart rate (FC Max). For example, using Cooper's formulas, the calculation of the optimal aerobic zone for a 35-year-old male is: Maximum heart rate: 220-age (35) = 185 beats per minute (Bpm). 65% of 185 (0.65 x 185) is 120 Bpm 90% of 185 (0.90 x 185) is 167 Bpm. When training, the 35-year-old in question will then have to try to keep his heart rate between 120 and 167 Bpm. |
To check your heart rate during training you can use a heart rate monitor, or measure it manually. In the case of manual detection, the pulse should be measured on the wrist or neck; the pulse must be detected with two fingers and not with the thumb: count them for 15 seconds, multiply by 4 and you will get the number of beats per minute.
An alternative, though less objective, to heart rate is the perception of effort. If you do not have a heart rate monitor, a good strategy to train at optimal intensity is to stay within a range of effort ranging from moderate (slight diffuse sweating and skin redness) up to and not beyond the moderately severe (should never take over breathlessness respiratory, we will try instead to maintain a good lucidity and the ability to converse with the training partner).
