Developing Aerobic Capacity

Jamie French and Matt Long explore the concept of 'AEROBIC POWER.'

'Aerobic power' is synonymous with the notion of 'V02 max'. Understanding what these terms mean can lead to performance improvements, particularly in middle and long-distance events. This article provides a brief overview of the physiological underpinnings that signify 'aerobic power' and signposts the kinds of activities that can improve aerobic capability within athletes.

Definition

American-based elite endurance coach Terence Mahon said recently, "In simple terms V02 max is the size of your aerobic engine. The genetic component determines how large an engine you have, and the training component determines your ability to maximize that engine size". (BMC News, Autumn 2012). It refers to the maximum amount of oxygen a body can process at any one moment in time. It is possible to narrow the definition to reflect how much oxygen one can use in one minute per kilogram of body weight to account for different body sizes.

Theory

The factors that influence maximal aerobic power (or VO₂ max) can be broken down into Utilization and Presentation Theories. The former is the efficiency of molecules to process fuels and oxygen to produce the body's energy source, ATP. The latter is the efficiency of the heart, lung, and blood transport systems to transport oxygen where it is needed.

Importance

The reason that the VO2 max/kg is essential is based on physiological principles in that as running intensity increases. There is a corresponding demand for oxygen consumption to produce energy continually. This is important because VO2 max is the critical factor in determining the point at which athletes start to produce energy using the time-limited Lactate Energy System.

Variations

Male athletes tend to have a higher V0₂ max than females, an example being the five-time world cross country champion and Seoul Olympic 5,000m champion John Ngugi who registered 85.0. The late great Norwegian Greta Waitz, who won a staggering nine New York City marathons and pocketed an inaugural world championship gold in Helsinki in 1983, registered 73.5. These variations are primarily due to anatomical differences such as lung capacity. As well as gender, as maximum heart rate and stroke volume decrease with age, there is a corresponding reduction in VO₂ max. In terms of chronological age, athletes below ten years old tend to show an underdeveloped aerobic system. However, after 12 years old, VO₂ Max/kg body mass is equivalent to adults meaning that training needs to be different (Bar-Or and Rowland 2004)^[2].

How to improve VO₂ Max

Research has demonstrated that VO₂ max can be increased through exercising the heart rate to between 65-85% of its maximum for at least 20 minutes in duration. Ordinarily, the training effect would need a frequency between 3-5 sessions per week (Mackenzie, 2001)^[3]. Caution should be exercised when prescribing too much progression or too little recovery between exposures/sessions as this may lead to injury. Having mastered the 'Fundamentals' of agility, balance, and coordination for 'Foundation' level athletes (see diagram below). Constant pace running should be limited to 10 mins, with training focusing on pace judgement for different periods. The duration of continuous pace running can be increased when athletes are deemed mature enough to move to the 'Event Group' and 'Event Specialist' phases of progression.

LTAD
Long Term Athlete Development Model

'Performance' athletes at the top of the above pyramid can continue to improve their aerobic power. Mahon cited the example of Athens Olympic marathon bronze medallist and 2006 London marathon winner Deena Kastor who improved her V02 max from 70-80 ml/kg over a four-year period which saw her training volume increase through progressive overload. So, the message is aerobic power may have a genetic component, but it can be nurtured.

Article Reference

The information on this page is adapted from French & Long (2012)^[1] with the kind permission of the authors and Athletics Weekly.

References

FRENCH, J. and LONG, M (2012) To the Max. Athletics Weekly, November 8th 2012, p. 52-53
BAR-OR, O. and ROWLAND, T.W. (2004) Pediatric Exercise Medicine. Champaign, IL: Human Kinetics
MACKENZIE, B. (2001) VO₂ max [WWW] Available from: https://www.brianmac.co.uk/vo2max.htm [Accessed 12/10/2012]

Page Reference

If you quote information from this page in your work, then the reference for this page is:

FRENCH, J & LONG, M. (2012) Developing Aerobic Capacity [WWW] Available from: https://www.brianmac.co.uk/articles/article132.htm [Accessed

About the Author

Jamie French and Dr Matt Long are British Athletics Coach Education Tutors. The former lectures sports science at Leeds Metropolitan University, and the latter is a volunteer endurance coach with Birmingham University AC.


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'Aerobic power' is synonymous with the notion of 'V02 max'. Understanding what these terms mean can lead to performance improvements, particularly in middle and long-distance events. This article provides a brief overview of the physiological underpinnings that signify 'aerobic power' and signposts the kinds of activities that can improve aerobic capability within athletes. Definition American-based elite endurance coach Terence Mahon said recently, "In simple terms V02 max is the size of your aerobic engine. The genetic component determines how large an engine you have, and the training component determines your ability to maximize that engine size". (BMC News, Autumn 2012). It refers to the maximum amount of oxygen a body can process at any one moment in time. It is possible to narrow the definition to reflect how much oxygen one can use in one minute per kilogram of body weight to account for different body sizes. Theory The factors that influence maximal aerobic power (or VO₂ max) can be broken down into Utilization and Presentation Theories. The former is the efficiency of molecules to process fuels and oxygen to produce the body's energy source, ATP. The latter is the efficiency of the heart, lung, and blood transport systems to transport oxygen where it is needed. Importance The reason that the VO2 max/kg is essential is based on physiological principles in that as running intensity increases. There is a corresponding demand for oxygen consumption to produce energy continually. This is important because VO2 max is the critical factor in determining the point at which athletes start to produce energy using the time-limited Lactate Energy System. Variations Male athletes tend to have a higher V0₂ max than females, an example being the five-time world cross country champion and Seoul Olympic 5,000m champion John Ngugi who registered 85.0. The late great Norwegian Greta Waitz, who won a staggering nine New York City marathons and pocketed an inaugural world championship gold in Helsinki in 1983, registered 73.5. These variations are primarily due to anatomical differences such as lung capacity. As well as gender, as maximum heart rate and stroke volume decrease with age, there is a corresponding reduction in VO₂ max. In terms of chronological age, athletes below ten years old tend to show an underdeveloped aerobic system. However, after 12 years old, VO₂ Max/kg body mass is equivalent to adults meaning that training needs to be different (Bar-Or and Rowland 2004)^[2]. How to improve VO₂ Max Research has demonstrated that VO₂ max can be increased through exercising the heart rate to between 65-85% of its maximum for at least 20 minutes in duration. Ordinarily, the training effect would need a frequency between 3-5 sessions per week (Mackenzie, 2001)^[3]. Caution should be exercised when prescribing too much progression or too little recovery between exposures/sessions as this may lead to injury. Having mastered the 'Fundamentals' of agility, balance, and coordination for 'Foundation' level athletes (see diagram below). Constant pace running should be limited to 10 mins, with training focusing on pace judgement for different periods. The duration of continuous pace running can be increased when athletes are deemed mature enough to move to the 'Event Group' and 'Event Specialist' phases of progression. Long Term Athlete Development Model 'Performance' athletes at the top of the above pyramid can continue to improve their aerobic power. Mahon cited the example of Athens Olympic marathon bronze medallist and 2006 London marathon winner Deena Kastor who improved her V02 max from 70-80 ml/kg over a four-year period which saw her training volume increase through progressive overload. So, the message is aerobic power may have a genetic component, but it can be nurtured. Article Reference The information on this page is adapted from French & Long (2012)^[1] with the kind permission of the authors and Athletics Weekly. References FRENCH, J. and LONG, M (2012) To the Max. Athletics Weekly, November 8th 2012, p. 52-53 BAR-OR, O. and ROWLAND, T.W. (2004) Pediatric Exercise Medicine. Champaign, IL: Human Kinetics MACKENZIE, B. (2001) VO₂ max [WWW] Available from: https://www.brianmac.co.uk/vo2max.htm [Accessed 12/10/2012] Page Reference If you quote information from this page in your work, then the reference for this page is: FRENCH, J & LONG, M. (2012) Developing Aerobic Capacity [WWW] Available from: https://www.brianmac.co.uk/articles/article132.htm [Accessed About the Author Jamie French and Dr Matt Long are British Athletics Coach Education Tutors. The former lectures sports science at Leeds Metropolitan University, and the latter is a volunteer endurance coach with Birmingham University AC.