Daryl John C.

Cabradilla 04-25-20
1FSM – C Exercise Physiology

Adaptation to Aerobic Training (Muscular

Endurance)

Intro
Having an efficient way of improving your training and having a better blood flow of your body is

cardiovascular training. Not many individuals has the capacity to last long on an exercise, many comes with shortness

of breath and unable to continue the program. Adapting to aerobic training is composed of repetitions, shorter

resting time, higher sets, but less intensity on doing your training. Marathoners, bikers, long-distance swimmers,

triathlons, iron man, long-distance track and field, racing cars, as you can see on my examples, the sports included

have higher time consumption comparing to anaerobic sports. Commonly, these sports usually last up to 3-4hrs or

longer and it needs your body to adapt with higher mitochondrial count, lower lactate threshold, and high Vo2 max,

and efficiency to last long without breaking momentum on your pace during exercise. This paper will talk about how

a biker’s experience different kind of platforms and hindrances to achieve their time and distance goal. The paper

that has been based is suitable for a biker mainly because biking is composed of trails, flat land, uphill, and downhill.

Efficiency is also present that they need to consume their energy while lasting on a long ride.

Body
In doing aerobic training or exercise, there are different factors that could affect your performance in doing

exercises (mainly Vo2 Max, Lactate threshold, and efficiency).

First will talk about Vo2 max, this is a factor of an athlete that we should really maximize. Shortness of breath

can lead to faster beating of the heart; thus, blood flow inside your body is not efficiently delivered throughout the
muscles resulting in fatigue, cramps, or incapable to think for a wiser way to prolonged your stamina. Anaerobic

sports do not require this kind of training because they needed their muscular strength and power to efficiently

boost their performance. But for endurance muscle sports, it is a big factor. For every bikers, there are athletes who

have a very high Vo2 max that they could last long up to 2-3hrs of biking. But, their lactate threshold is easily spiking

up resulting of vomit, and it could be problematic because their blood is at a faster rate that it is hard to remove.

Lactate threshold defines as concentration of lactate that increases exponentially. Yes, you may last long for

having a Vo2 max but if your lactate threshold is easily spiking up you could also result to shortness of breath. Bikers

should also consider training on controlling their lactate threshold so that they could efficiently use their Vo2 max

and a lower spiking of lactations.

Efficiency is a wise way on having a better performance on your aerobic training or endurance sports. Doing

training that could make their Vo2 max last longer and lactate threshold holds lower, this could be an efficient way

on improving your muscular endurance and be a better athlete that you could be. Also, as an important reminder for

a biker efficiency in doing your training must not only stick to biking only. You could do jogging so you could

efficiently use your whole body to train to improve your performance in doing biking.

Conclusion
Improving your body is not enough for an athlete to improve their performance. Aerobic sports is not an easy

way of just running or biking or swimming for a longer time. They must use different ways to last longer or simply

motivation, indicator goals, or attainable achievements can be factor for the mental health of the athlete. On one of

the papers of a student in Ateneo De Manila University (Breaking 2), Nike documented and proposed a way for the

top 3 marathoners to break a one marathon under 2 hours. After doing so, Kipchoge had a record of 2:00:05 and one

of the sports psychologists said that “he had a great mind, the consistency of running for miles and miles really

amazed on how he thinks”. But lately last year, he beat his own record with 1hour and 48mins. I am saying that we

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should also consider having a strong mind in doing such endurance sports. And with our field of work we can see how

this could efficiently work not only as an athlete but also a better worker for the world of sports