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CONTINUOUS/UNIFORM
FARTLEK
LONG INTERVAL
Aerobic training is training that focuses on developing the cardiovascular and aerobic
energy system. Once again much of this content has already been covered in Factors
Affecting Performance when you looked at How does training affect performance? under
types of training and training methods aerobic training. However, again we have a change
from a dash to a dot point requiring you to have a deeper knowledge of this type of training
and the various methods within it.
Endurance training should be done frequently at least 3 times a week in order to produce
physiological adaptations. The duration of the exercise should be 20+ min, although new
research on high intensity interval training, seems to indicate benefits occur with less time.
Intensity should be in the aerobic training zone, although you also get benefits from interval
training in the anaerobic training zone.
How aerobic training adaptations are measured and monitored
Aerobic training produces many physiological adaptations. These adaptations can be to the
cardiovascular system (stroke volume, heart rate, haemoglobin etc) or to the muscles
(myoglobin, aerobic enzymes, mitochondria etc). Although these can be measured
specifically through laboratory testing, these are not often done. Instead aerobic
performance is measured, usually relying on VO2 max or sub max testing. These include tests
such as: the beep test, treadmill or bike VO2 max test, YMCA sub max test etc.
Continuous or uniform training requires the heart rate to move into the
aerobic training zone and this heart rate be maintained for a minimum of 20
minutes. The aerobic training zone is between 65-85% maximum heart rate,
though this varies depending on the individual. Often elite athletes will
perform high intensity continuous training, where they train just below the
lactate inflection point or lactate threshold. This allows for greater
physiological adaptations to occur as a result of the training.
Continuous training is most beneficial for sports that have continuous aerobic
movements. These sports include: marathons, cycling, swimming and skiing.
Often, continuous training is used in other sports, such as football, or AFL as a
form of aerobic training, but it is usually not the only form of aerobic training
used.
This method of aerobic training allows the athlete to train not just the aerobic systems, but
also the anaerobic systems as the higher intensities may move into the anaerobic training
zones, and then back into the aerobic zones allowing the body to recover from the higher
intensity, before again increasing or decreasing the intensity.
Fartlek training, therefore, helps the body to remove lactic acid, and recover
from high intensities that may be required during competition, but can also
ensure the athlete continues to perform at a high intensity while recovering.
This adapting of the body means that during Fartlek training the athletes
heart rate will change constantly with the intensity, as will their respiratory
rates, cardiac output and oxygen uptake.
Sports that are most suited to Fartlek training include: AFL, football, rugby
codes, netball (particularly centres and wing attack/defence, futile, ice-
hockey, gaelic football, lacrosse, and more. Fartlek aerobic training is also
covered in Factors Affecting Performance, how does training affect
performance?, types of training and training methods, aerobic training.
Long Interval
Long interval training is addressed in Factors Affecting Performance, how
does training affect performance?, types of training and training methods,
aerobic training. However, in Improving Performance, this content becomes
more detailed.
Long interval training is when the athlete has long periods of higher
workloads followed by a shorter rest period. The long periods of higher
workload usually extend for 3+ min with a short 30-60 sec rest period. The
higher workloads can be in the upper range of the aerobic training zone, or
push into the anaerobic training zone. The exercise itself can be just about
anything: skipping, swimming, running, cycling, etc.
Long interval training is particularly beneficial for sports that require sustained
higher workloads followed by short rest periods. Sports such as: boxing, some
martial arts, some cycling competitions, futsal, basketball, netball or tennis.
Training programs should utilise specificity when selecting exercises to be
done.