CONDITIONING Part 2

Aerobic

The Aerobic energy system produces energy with oxygen. The purpose of Aerobic conditioning is to improve maximal aerobic power or the maximal amount of oxygen the body can obtain and utilize per unit time (Vo2 max.) (2). This energy system is the least powerful of the two. It can be sustained for long time periods due to the lack of waste products and an abundance of carbohydrates and fat stores as an energy substrate.

Aerobic conditioning is characterized by the following :

· Duration 12 to 15 wks

· Frequency 3 to 5 times per week

· Distance 2 to 5 miles

· Intensity 60% of HRR and up

A percentage of your Heat Rate Reserve (HRR) can be figured by using Karvonen's formula:
Target Heart Rate (THR) = (220 - age - Resting Heart Rate) x .6 + Resting Heart Rate.
Example: 24yr old female with a resting heart rate of 65((220-24-65).6)+ 65 =144

Aerobic activities are characterized by the following:

· Activities (10min and longer)

· Require large amounts of oxygen

· Use large muscle groups

· Rhythmical in nature

· Can be maintained over time at a moderate intensity

Go to Conditioning Part 1--Muscular Strength, Endurance, Conditioning

Go to Conditioning Part 3--Anaerobic Conditioning