Metabolic Adaptations to Training

How Can We Maximize Our Potential To

Perform?

Adaptations To Aerobic Training

Increase size of ST muscles FTb fibers take on FTa

characteristics Increase capillary density Increase myoglobin up to 75% Increase size and number of

mitochondria Increase enzyme activity Muscles store more glycogen Muscles store more triglyceride Glycogen sparing effect

Training The Aerobic System

Frequency 3 - 5 days a week 700 - 900 Kcal a day, no more

Intensity 50 - 85% of VO2 max or (HRR) intervals with short rest periods continuous training has advantage

Time volume of training stresses energy

levels for adaptation Specificity

Adaptations To Anaerobic Training

Increased ATP-PCr use (5s) Increased strength Increased enzyme activity (30s) Efficiency of movement Increased aerobic capacity

which decreases lactic acid Increased buffering of lactic

acid which decreases fatigue