Aerobic training program

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Sathes Kumar

Educação Negócios

AEROBIC ENDURANCE
TRAINING PROGRAM

Presented by
THUNG JIN SENG, MSc, CSCS

WHICH ADAPTATION OCCUR?
 ....BODY BY SCIENCE 3 (_CARDIO_).flv

INTERVAL TRAINING?
 ....Interval Running Workouts Explained.flv

TEMPO/PACE TRAINING, HILL RUN, FARTLEK
TRAINNING?

 ....Running & Training Techniques _ How to Run
Faster With Fartlek, Tempo & Hill Running.flv

AEROBIC ENDURANCE PROGRAM TRAINING
VARIABLES

Type of Frequency/w Duration Intensity
Training eek
Long, slow 1-2 30-120 minit ~70% VO2max
distance
Fartlek 1 ~20-60 minit 70%-85%
VO2max
Pace 1-2 20-30 minit Lactate
/tempo Threshold
Interval 1-2 3-5 minit Near VO2max
Repetition 1 30-90 saat Greater than
VO2max

INDIVIDUAL ASSIGNMENT
 Perform a 2.4km running in between 4 weeks.
Design a 4-week aerobic endurance program to
improve 2.4km running your performance.

 example..upm S&C 2011aerobic program
example.docx

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Aerobic training program

1. AEROBIC ENDURANCE TRAINING PROGRAM Presented by THUNG JIN SENG, MSc, CSCS

2. AEROBIC TRAINING ADAPTATION

3. AEROBIC TRAINING ADAPTATION

4. AEROBIC TRAINING ADAPTATION

5. WHICH ADAPTATION OCCUR?  ....BODY BY SCIENCE 3 (_CARDIO_).flv INTERVAL TRAINING?  ....Interval Running Workouts Explained.flv TEMPO/PACE TRAINING, HILL RUN, FARTLEK TRAINNING?  ....Running & Training Techniques _ How to Run Faster With Fartlek, Tempo & Hill Running.flv

6. AEROBIC ENDURANCE PROGRAM TRAINING VARIABLES Type of Frequency/w Duration Intensity Training eek Long, slow 1-2 30-120 minit ~70% VO2max distance Fartlek 1 ~20-60 minit 70%-85% VO2max Pace 1-2 20-30 minit Lactate /tempo Threshold Interval 1-2 3-5 minit Near VO2max Repetition 1 30-90 saat Greater than VO2max

7. INDIVIDUAL ASSIGNMENT  Perform a 2.4km running in between 4 weeks. Design a 4-week aerobic endurance program to improve 2.4km running your performance.  example..upm S&C 2011aerobic program example.docx

Aerobic training program

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Aerobic training program