Jackie Wright/The Fitness Trail: Steady State Aerobic Training and Anaerobic Interval Training
March 20, 2008
All comprehensive fitness programs for healthy adults should include both steady state aerobic training and anaerobic interval training. Here are the definitions of each and some of the many benefits/training tips of both training modalities.
Steady state aerobic training refers to our oxygen supply meeting our oxygen demand (i.e. jogging at a comfortable pace; not becoming winded). Anaerobic interval training, however, refers to timed exertion intervals which may cause you to become winded, followed by timed active-rest intervals in which you recover prior to performing another exertion interval (i.e. jogging, then periodically sprinting).
Two of the major benefits of steady state aerobic training are improved cardiovascular and cardiorespiratory endurance, leading to lowered risk of heart disease and improved stamina throughout the day.
Two of the major benefits of anaerobic interval training are to improve your ability to perform power skills (i.e. those requiring quick bursts of speed and strength), such as those in tennis and basketball. And, improving your ability to handle life’s unexpected physical challenges leaving you with some energy at day’s end.
Additionally, both types of training will improve your ability to effectively burn calories which can lead to successful weight management. Consequently, performing both steady state aerobic training and anaerobic interval training consistently will enable you to live healthier and play well.
Prior to integrating anaerobic interval training into your exercise program, however, you must first establish a solid aerobic base by regularly performing steady state aerobic training. Once your aerobic base is established, then you can begin to slowly integrate bouts of anaerobic interval training into your fitness program.
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The following is one of many anaerobic interval training formats:
– Begin by running/cycling/swimming at a comfortable pace for five minutes, followed by sprinting for one minute, becoming winded in the final 10 seconds.
– Then, return to a comfortable pace for five minutes of active recovery. You may repeat this sequence one-eight times, over 45-50 minutes, depending upon your fitness level.
Here are a few tips which will help you to perform both steady state aerobic training and anaerobic interval training safely and effectively:
1) Purchase a heart rate monitor so that you are constantly aware of your exertion levels, recovery heart rate, the time of your intervals, and caloric expenditure, etc.
2) When performing steady state aerobic training, you should be able to say your name and phone number.
3) When performing anaerobic interval training, make certain that you are completely recovered prior to exerting again.
4) Generally, the longer the duration of the workout, the lower the intensity and the shorter the duration, the higher the intensity.
5) Perform steady state aerobic training three to five times per week, for 20-60 minutes, working within your target heart rate zone.
6) Initially, try performing one or two anaerobic intervals during your steady state aerobic training sessions one to two times per week.
7) Always consult your physician first and perform a proper warm-up and cool down.
8) Perform this or any exercise regimen within your personal limits and if it hurts, don’t do it.
Next week-getting ready for golf season.
” You can contact Jackie Wright at her e-mail address: email@example.com.