Endurance (Aerobic) Training

Aerobic fitness is an important part of measuring one’s physical fitness. It explains how efficiently the body can transport and utilize oxygen (O₂) to perform exercise or physical activity using different systems in the body.  Aerobic capacity is measured in VO₂ (mL/kg/min) which is a value indicating that utilization of O₂. Having a synergistic relationship between the cardiovascular system (heart and blood vessels), pulmonary system (lungs) and the musculoskeletal system (muscles) provide optimal performance in the aerobic aspect. It is important to train these systems equally to get the best athletic outcome. The cardiovascular and pulmonary system can be trained together through endurance training. This ultimately increases efficiency of how hard the heart works to produce the same outcome and also how efficient the lungs are at exchanging O₂ and CO₂ through the alveoli. Training the muscles of the body increases mitochondria and capillary density, which also help to increase the rate of energy production and waste removal.

In a sports view, having a well-developed aerobic system provides energy throughout the entire length of the game. There is no “4^th quarter burnout” and the athlete can perform at their peak ability without fatigue. It is said that most games are won in the last few minutes; and so it can easily be seen why it is a necessity to have an efficient aerobic capacity.

Resistance Training

Resistance training is the other half of the spectrum and is equally important in life and sports. Having developed muscle tone and strength is important not only to live life in a stress free manner with regards to daily demands, but also for stability, balance and reaction time. Resistance training teaches the body how to properly have neural control over skeletal muscle and to what degree motor units (nerves which control muscle contraction) need to be activated. There are many types of resistance training methods to achieve different goals:

Hypertrophy: Gains in muscle size

Power: Gains in muscle contraction velocity

Strength: Gains in muscle strength

Each of these aspects of musculature is important to an athlete as each are required and possessed by the elite performers. Muscle size (hypertrophy) is important in establishing mass. In most sports, mass is important whether it is lots, little, or medium mass that is required. Power or contraction velocity is important for reaction time. The quicker athlete usually wins, think any of the racquet sports or national team sports; it is uniformly agreed that “the faster the better”. Lastly, strength training is important for obvious reasons, strength = dominance.

Plyometric Training

A special way of power training, plyometrics or “jump training” is a form of training where maximal force is exerted in a matter of seconds to lift the body through space. Plyometrics are used for athletes to increase performance. Muscle extension and contraction in an explosive matter with transition between the two being a matter of miliseconds. It is crucial for the transition of extension to contraction to be as short as possible, if duration is too long, the elastic energy stored in the muscle and connective tissue is dissipated as heat and the goal of plyo training is lost.