Developing Aerobic Capacity

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

''Aerobic power' is synonymous with '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 of 'aerobic power' and outlines 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 moment. 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 influencing maximal aerobic power (or VO2 max) can be divided into Utilization and Presentation Theories. The former concerns the efficiency of molecules in processing fuels and oxygen to produce the body's energy source, ATP. The latter concerns the efficiency of the heart, lung, and blood transport systems in transporting oxygen where it is needed.

Importance

The VO2 max/kg is essential based on physiological principles. As running intensity increases, there is a corresponding demand for oxygen consumption to continually produce energy. VO2 max is important because it 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, for example, the five-time world cross country champion and Seoul Olympic 5,000m champion John Ngugi, registered 85.0. The late great Norwegian Greta Waitz, who won 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. In addition to gender, as the maximum heart rate and stroke volume decrease with age, there is a corresponding reduction in VO2 max. Athletes below ten tend to show an underdeveloped aerobic system in terms of chronological age. However, after 12 years old, the VO2 Max/kg body mass is equivalent to that of adults, meaning that training needs to be different (Bar-Or and Rowland 2004)^[2].

How to improve VO₂ Max

Research has demonstrated that the VO2 max can be increased by exercising the heart rate to 65-85% of its maximum for at least 20 minutes. 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 minutes, 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 that 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 author's kind permission and Athletics Weekly permiddion.

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.


topics A-Z Page Index Article Library Coaching General Young Athletes Literature Reviews Coaching Conditioning Endurance Ergogenic Aids Evaluation Injury Prevention Nutrition Physiology Planning Psychology Skill Development Speed Strength Female Athletes Master Athletes Young Athletes Sports Specific Basketball Bodybuilding Boxing Cycling Golf Rowing Rugby Soccer Squash Swimming Tennis Triathlon USA Football Training Conditioning Endurance Ergogenic Aids Evaluation Injury Prevention Nutrition Physiology Planning Psychology Skill Development Speed Strength Anatomy & Physiology Articles Biomechanics Body Systems Cardiovascular Digestive Endocrine Muscular Neurological Respiratory Skeletal Body Type Energy Systems Maximum Heart Rate Movement Analysis Coaching Articles Assessment Communication Ethics Group Dynamics Methods Philosophy Process Principles Responsibilities Styles Skills & Roles Young Athletes Fitness Development Articles Agility Conditioning Core Stability Endurance Flexibility Skill Speed Strength Training Principles VO2max Fitness Testing Articles Blood Pressure Evaluation Tests Ideal Weight Nutrition Articles Basal Metabolic Rate Eating & Competing Eating Disorders Glycemic Index Healthy Eating Minerals Vitamins Planning Articles Athlete Profiling Creating a Plan LTAD Tapering Warm Up & Cool Down Programs Aqua Training Circuit Training CNS Training Complex Training Fartlek Training Heart Rate Training Hill Training Medicine Ball Training Personal Exercise Plan Plyometric Training Track & Field Training Weight Training Psychology Articles Competitive Anxiety Mental Imagery Relaxation Techniques SCAT Sports Psychology Stress Management TEOSQ Sports American Football Basketball Boxing Cross Country Cycling Fell Running Golf Rowing Rugby Soccer Squash Swimming Tennis Triathlon Ultimate Frisbee Sport Development Funding in Sport History of Sport Olympic Games Sport Structure Sports Injury Articles ACL Cramp Cryotherapy Dehydration Hot & Cold Baths Injury Prevention Muscle Imbalance Over Training Shin Soreness Stitch Sports Merchandise Books & DVD's Clothing & Shoes Training Aids Magazines Track & Field Combined Events Decathlon Heptathlon Hexathlon Octathlon Pentathlon Jumps High Jump Long Jump Pole Vault Triple Jump Running Hurdles Long Distance Middle Distance Sprints Steeplechase Throws Discus Hammer Javelin Shot Putt Track & Field Safety Training Aids Articles Ergogenic Aids Massage Sports Drinks Supplements Website Blog Website Updates Website Information Awards Disclaimer & Copyright Help - where do I find Link Exchange Policy Visitors Comments Visitor Feedback Visitor Statistics Web Master Web Links Coaches Corner Useful Links	Developing Aerobic Capacity Jamie French and Matt Long explore the concept of 'AEROBIC POWER.' ''Aerobic power' is synonymous with '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 of 'aerobic power' and outlines 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 moment. 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 influencing maximal aerobic power (or VO2 max) can be divided into Utilization and Presentation Theories. The former concerns the efficiency of molecules in processing fuels and oxygen to produce the body's energy source, ATP. The latter concerns the efficiency of the heart, lung, and blood transport systems in transporting oxygen where it is needed. Importance The VO2 max/kg is essential based on physiological principles. As running intensity increases, there is a corresponding demand for oxygen consumption to continually produce energy. VO2 max is important because it 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, for example, the five-time world cross country champion and Seoul Olympic 5,000m champion John Ngugi, registered 85.0. The late great Norwegian Greta Waitz, who won 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. In addition to gender, as the maximum heart rate and stroke volume decrease with age, there is a corresponding reduction in VO2 max. Athletes below ten tend to show an underdeveloped aerobic system in terms of chronological age. However, after 12 years old, the VO2 Max/kg body mass is equivalent to that of adults, meaning that training needs to be different (Bar-Or and Rowland 2004)^[2]. How to improve VO₂ Max Research has demonstrated that the VO2 max can be increased by exercising the heart rate to 65-85% of its maximum for at least 20 minutes. 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 minutes, 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 that 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 author's kind permission and Athletics Weekly permiddion. 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.