Preparation and Training Methods: Aerobic Training

Aerobic training involves improving the body’s use of oxygen by developing the cardiovascular and respiratory systems.
The sessions are usually continuous and occur at moderate intensity over an extended time period.
Activities such as long-distance running, cycling and swimming are considered aerobic exercises.

FITT principle (Frequency, Intensity, Time, and Type) is applied to aerobic training.
Frequency refers to how often the aerobic exercise occurs in a week.
Intensity is about how hard the body works during aerobic exercise.
Time is about how long an individual exercise for each session.
Type refers to the specific kind of aerobic exercise chosen.
The Overload Principle states that in order to improve aerobic fitness, the body or specific muscles must be stressed beyond normal daily activities.

Continuous training is an extended workout at a constant moderate level without rest.
Circuit training involves completing several different exercises in a sequence, each targeting different muscle groups or aspects of fitness.
Fartlek training is a type of continuous training method which involves varying the intensity of exercise throughout the session.
Interval training includes periods of high-intensity exercise interspersed with periods of rest or low-intensity exercise.
Long, Slow Distance (LSD) training is a form of continuous training at slower speeds for longer distances to improve aerobic capacity.

Enhanced stamina and fitness level due to increased aerobic capacity.
Lower resting heart rate as the heart becomes more efficient at pumping blood.
Reduced risk of chronic diseases like heart disease, diabetes, and certain cancers.
Better management of psychological stress and enhanced mood due to the release of endorphins.
The improvements in the cardiovascular system can enable individuals to sustain longer periods of intense activity.

Individual’s fitness level impacts the amount of stress they can handle in aerobic training, thus affecting the intensity of exercise.
The Environmental conditions such as temperature and altitude can affect aerobic training. For instance, higher altitudes have less oxygen, requiring the body to work harder to use the available oxygen efficiently.
The Nutritional intake is critical for energy provision and recovery after aerobic training.
Genetic factors can also influence individual response to aerobic training, for example, their physical structure and proportions.

Aerobic training should be started gradually and intensity should be incrementally increased as the aerobic capacity improves.
A balanced nutritional diet rich in carbohydrates and adequate hydration is crucial to fuel performance and recovery.
Overtraining or inadequate recovery may result in injuries, decreased performance and mental burnout - emphasising the need for rest days and a balanced training plan.
Regular monitoring of heart rate during and post exercise can provide valuable feedback on aerobic fitness levels and adaptation to training.