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Anaerobic Training Strategies
Philosophy of: Train to Compete - Don't just
Train to Train.
The type of training and methods used depends on factors such as the type of movement, skill requirements and specific demands of the activity in question. There are four primary types of training:
There are a number of ways in which flexibility can be developed including static, ballistic, dynamic stretching and proprioceptive neuromuscular facilitation (PNF). Each of these methods of flexibility training can be used to develop an individual's flexibility and improve overall performance as a result.
Muscles contract in a number of ways and each of these need to be addressed by specific training. To develop strength, resistance must be applied to muscles as they contract. This resistance can take many different forms such as a person's own body weight, free weights, weight machines, hydraulic machines and elastic bands.
What is Anaerobic Training and its Benefits?
Anaerobic is defined as "without oxygen". Anaerobic training is the repeated exercising in which an athlete develops the use of short term energy systems. Anaerobic activities include jumping, sprinting, and weightlifting.
Anaerobic exercise is the use of muscles at a high level of intensity for a relative short period of time. This form of exercise can help:
1. Develop stronger muscles.
during exercise) and thus improve your cardio-respiratory fitness.
as lactic acid) and remove them from the body. This means your endurance
and ability to fight fatigue will improve.
Athletes who are involved in strength and endurance sports train anaerobically. Activities involve two main energy chains - the Adenosine Triphosphate Phospho-Creatine (ATP-PC) and the lactic acid system.
When activity lasts for under 10 seconds or long enough to run a 100 meter race the ATP-PC system is operating at full power. The body begins to form lactic acid after about 5-10 seconds of activity without oxygen.
When Anaerobic activity occurs without oxygen, the Glucose in muscles brakes down to form lactic acid resulting a quick supply of ATP. This allows bursts of intense activity to continue from about 30 seconds to up to 3 minutes. The Lactic acid accumulates in the body and takes about 2 hours for it to break down in the muscles after intense exercise.
As muscle glycogen is
form ATP byproducts, there is a corresponding increase in lactate and
(acid) secretion. The build-up of hydrogen ions will ultimately prevent
further muscle contractions
at high levels. Your body can extend the ATP-PC by reducing the level
of intensity. A side effect of the lactate and
hydrogen ion production is the increase in Human Growth Hormone (HGH)
that result increasing muscle mass.
Growth Hormone (HGH) is produced by the pituitary gland,
but the levels gradually decline as we age. The hormone is critical for
children's growth and the health of the body's organs. It stimulates
the growth of muscle, bone and cartilage, and enhances immune function.
HGH levels are increased by intense anaerobic workouts and sleep. A nutritious diet and uninterrupted sleep are critical components that allow the body to produce HGH and serotonin hormones. There's no short cut! Save money and avoid HGH supplements hyped in health food stores as they have not undergone scientific research to validate their claims.Training activities designed to enhance these systems include:
The effects on athletes' bodies include:
High-Intensity Interval Training (HIIT) Also called High Intensity Intermittent Exercise (HIIE) is an enhanced form of interval training, an exercise strategy anaerobic exercise with a less intense exercise strategy alternating periods of short intense anaerobic exercise with less intense recovery periods. HIIT is a form of cardiovascular exercise. Usual HIIT sessions may vary from 9–20 minutes. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning.
Anaerobic exercise is exercise intense enough to trigger anaerobic metabolism. It is used by athletes in non-endurance sports to promote strength, speed, and power.
Anaerobic Training Energy Systems - Sports Training Adviser Anaerobic training builds athletes' short term energy systems.
Anaerobic Threshold (AT) is a frequently used term that sometimes causes a ... extremely reliable and powerful predictor of performance in aerobic exercise. ... The AT varies from person to person, and, within a given individual, sport to sport.
Developing A Training Plan
Physical and Mental Training Considerations
Developing A Training Plan
The following internet links have been gleaned from personal communications
combined with information from public institutions and athletic organizations/
associations that have a web presence with information concerning team and
individual sports programs:
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The limited use of the materials for education purposes is allowed providing
credit is given for the source of the materials.