Aerobic Endurance

The body's cardiovascular and the respiratory system work together in order to supply blood to the working muscles, the reason for this is so that we can exercise for a longer period of time.

Aerobic endurance can be improved by three types of training, this could be -

• Continuous Training
• Fartlek Training
• Interval Training

Fartlek is performed and designed in order to improve a training athletes aerobic endurance. This training is performed outdoors. The intensity of work varies according to the sporting requirements. The intensity of training changes depending on the environment being trained on, for example - sand, hills, grassland or woodland. Fartlek can be more useful than continuous training for many people as it is often individual and sport specific, not only this but it also mimics many requirements for sports. Fartlek training uses both aerobic and anaerobic energy systems in order to improve aerobic endurance. There is no resting time during Fartlek training, yet the athlete still holds more control as this type of training is able to decrease intensity at any resting time. 

An example of Fartlek Training can be seen below - 

In this activity you have to fast walk, sprint 75%, jog and sprint 100%. This has to be completed for 20 minutes. In order to increase the difficulty of this training method you could change the speed or length of the runs and walks by making the length longer and the speed faster, in order to decrease the difficulty of this training method is to again change the speed or the length or the walks and runs but this time making the length shorts and the speed slower. 

A sport that would benefit from improving aerobic endurance could be a cross country runner. This is because during a race they cover long distances that would be difficult to complete whilst running the whole way, by using fartlek they are able to continue the race at a steady speed but are able to regain energy. Performing fartlek training would allow a cross country runners aerobic endurance to improve. 

Advantages of training Aerobic Endurance are - 

• Less technical compared to other training methods, this means it is easier to use. 
• Athletes are able to change and control their own pace. 
• The boredom of conventional training is reduced. 
• Improves muscular endurance whilst improving aerobic endurance, not only this but it improves the balance and hand foot co-ordination in the body'd ankles, knees and hips. 
• Helps with injury rehabilitation.

Disadvantages of training Aerobic Endurance are - 

• Fastening and slowing the pace could cause cramps. 
• Easy to skip difficult bits if you're struggling. 
• Can be difficult to see how hard someone is trying. 
• People using sports that need quick bursts or energy wouldn't benefit from this type of training.