The Learning Process
San Diego Figure Skating Communications
a non-profit educational organization
What is Aerobic Training?
Aerobic exercises typically builds endurance by stimulating the red blood cells more efficiently to transport oxygen throughout the body. The goal of aerobic exercise is to push the limit of body to function at its maximum efficiency and keep it there as long as possible. There should be gradual improvement by exercising at about 70 percent of the maximum heart rate for at least 30 minutes.
Examples of aerobic exercise are workouts that can be maintained at an elevated heart rate for an extended period of time:
Aerobic activity needs to
a long period of time; however the expenditure of energy is relatively
social activities include noncompetitive sports such as - walking,
jogging, swimming, and cross-country
The aerobic curve is a condition that occurs when exercise;
How high you lift your arms determines level of impact of the exercise. Aerobic exercises can be performed in low, intermediate, and high intensity levels. Participants can modify their level of exercising intensity depending upon their level of physical fitness and the frequently of their exercise plan.
What is Aerobic Training?
Skaters experience specific
changes to their bodies that occur in low to moderate intensity
activities that last for a more
a few minutes. Depending on the event level of a skater, they are
required to expend increasing energy levels from Pre-preliminary
through Senior test and competition events.
Aerobic training largely occurs in slow-twitch fibers and muscles support systems (e.g., respiratory, endocrine) that increase cardio fitness and muscular endurance include:
Intensity (how hard), duration (how long), and frequency (how often) are key ways to improve cardio activity. Fitness improves when intensity is between 70-80% of maximum heart rate, but this may not be adequate for the endurance/stamina of senior level skaters in elite international events.
Elite athletes should utilize a High-intensity Interval Training (HIT concept in their on and off-ice regimens. Studies have shown that HIT is a time efficient strategy to stimulate a number of muscle adaptations that are comparable to traditional endurance training. Figure skaters need to explore including specific activities that are used in interval training workouts for other sports.
Training Plans for Athletes
Age Training Guidelines
Components of Training Plan
Stages of Acquiring New Skills
Strategies for Training
Strategies for Competing
Fitness Training & Sports
List Daily Training Tasks
Construction of a Training Plan
Developing An Annual Training Plan
Principles of Global Training
Starting to Seriously Train
Benefits of Cross Training
Principle of Varying Training
Varying Training Improves Results
Approaches to Jump Training
Transferring Knowledge & Skills
Exercises to Develop Coordination
Off-Ice Activities For Skaters
Fitness and Conditioning
Off-Season Conditioning Activities
Tips for Long Distance Traveling
Mental Barriers to Training & Competing
Mental Considerations for Athletic Training
Mental Considerations of Training
Mental Strategies for Training
Endurance Training Activities
Flexibility Training Activities
Bodyweight Exercise Training
Weight Training Activities
Brian Grasso Articles
of Related Ideas
Ice Skating Rink Index Topic Index Site Index Home Page