Many people embark on their fitness routine with the general idea that doing something is going to give benefits which of course is true. However, you can get massively differently results from the same amount of effort if you understand the different techniques involved within aerobic exercise.
Aerobic training can be is anything that gets you breathing more deeply which includes fast walking, cycling, jogging, swimming and much more. Rather than just going there and doing it you may prefer to use a mixture of the following methods –
Steady Pace Session – This is what most people do when they just do some exercise. You start the exercise at a certain intensity and continue it until you have done your time. This is a good method to do and excellent if part of a mix of the other sessions. The limits to this are your body will become bored over time with the exercise stimulus and your fitness will plateau. This method develops your general aerobic ability and stamina.
Intervals Methods –These methods involve changing the intensity you do your exercise. It could mean going hard for a minute then easier for 30 seconds and repeating this cycle or may involve you going very hard for a minute then completely resting before doing it again. The underlying point is sometimes you are going harder than you would normally do and countering this by taking some recovery so you can repeat this pattern. This session is typically shorter than a steady pace session. This method develops your aerobic power and ability to handle lactic acid.
Set Pace Methods – For most people serious about their aerobic sport they know what times and pace they can perform. Therefore most athletes employ training designed to go at a specific pace for a set distance to train the body. This can be shorter steady pace sessions or within interval methods. This method develops energy efficiency at a certain exercise intensity.
Breathing Focus – Aerobic sessions can be used to train breathing patterns. Most people have very poor breathing and a session can be used to focus on this element only. This may involve focusing on nasal breathing, changing the number of breaths per minute or similar. This will increase breathing efficiency and therefore aerobic fitness.
Technical Focus – For people competing in aerobic events a proportion of sessions are used to focus on a certain technical elements of their movement. This applies to most things from running to cycling or swimming. Technique can make a huge difference in performance. This will increase movement economy and therefore performance times.
The best training plans have a variety of the above sessions based on the person’s main goal.
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