What is Aerobic Training?
Aerobic training improves a skaters ability
oxygen to sustain activity for the time necessary to complete a long
free skating, pair, free dance or synchro program by boosting aerobic
(lungs and heart) capacity.
Unquestionabiliy free skating success depends on the
skater's ability to complete a high intensity program with the
maximization of technical content combined with an equal ability to
connect the elements in an entertaining performance context. Too many
skaters lack the necessary aerobic
capacity of a skilled performance they "run out of gas" at the end of
It is essential to match the energy
requirements of the program with specific training patterns of
intensity, frequency, and recovery time with event-specific
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.
Sustained workouts improve lung capacity and
and transfer oxygen to the blood while transferring Carbon Dioxide out
on the breathing out cycle. There are types of internal adjustments the
must make to accomplish the necessary changes.
Aerobic training largely occurs in slow-twitch
fibers and muscles support systems (e.g., respiratory, endocrine) that
increase cardio fitness and muscular endurance include:
(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
Increases in the number of mitochondria (small
structures known as the powerhouses)
inside muscle cells that
produce energy from oxygen
Increase in ability of muscle to use fat as a source of
Increase in lung capacity
Increasing the volume of blood pumped
with each beat
Changes in levels of hormones (epinephrine) that break
move fat through the body for use as a fuel,
Increased in lean body weight.
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
explore including specific activities that are used in interval
training workouts for other sports.
- Every fitness program must match the energy demands in
terms of duration, energy intensity, and the recovery time that is
needed. For esample, MITF patterns allow for a short recovery period
require a somewhat different training regimens than continuous activity
of a free skating, pair, free dance, or synchro program.
- Develop a plan that varies training exercises in intensity,
duration, and recovery as part of
long and short term cycles for consistent improvements to occur of a
realistic over time schedule.
- Incorporate specific skating related exercises in a High
Intensity Training (HIT) program.
- The training plan must establish a baseline of the heart's
level and monitor the changes, in the resting rate, that occurs
weekly schedule. The fewer
per minute indicates a higher stroke volume which is a positive
- Incorporate a nutritional plan into the training plan. The
daily monitor their calories intake to ensure that energy consumption
consistent with energy expenditure to maintain the desirre lean body
- Retain a relative low percentage of body weight/fat
excessively reducing calories. Any weight loss program should be
a doctor's suppervision.
- Intense exercise activity stimulates anaerobic
- A well designed peak
performance training program should develop the proper balance of
both types of metabolism to
match the specific demand of the different figure skating discplines.
is any training that is performed that utilizes
aerobic energy. Training primarily in an aerobic zone most efficiently
improves aerobic capacity.
Guide to Aerobic Exercise
21, 2012 ... Are you doing cardio correctly? Learn
the ins and outs of aerobic exercise in this in-depth guide from
SparkPeople's fitness experts!
is Aerobic Exercise
Aerobic means with air or oxygen. You should be able
to carry on a short conversation while doing aerobic exercise.
Negatives of Aerobic Training
Nov. 1, 2011 ...
You may know that I am not a big fan of aerobic training. ... Indeed,
did you know that aerobic exercise increases oxidative stress.
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