Aerobic Training Session in a Sport
The aerobic task is also referred to as cardio exercise that necessitates pumping of the oxygenated plasma by the heart in order to ensure all the muscles that are involved in the physical activity are supplied with adequate amounts of oxygen (Shnayderman & Katz, 2013). An example of the aerobic sport that I will design is running cycling and I will also explore how this sport satisfies the optimal training. The following aerobic design will be guided by the FITT principles.
Training Intensity Programme will be evaluated by the volume of the oxygen that is consumed after every minute through the use of the rate of the observed effort (RPE) scale measure (Roghani et al., 2014). Adaptations of the body organs are definite to the strength of the physical activity session. Heart Rate will be used to evaluate the exercise intensity. HRR will be accompanied by an assessment of the ratings of perceived exertion (Messier et al., 2013). The importance of this assessment enables one to evaluate the intensity of aerobic persistency training across reforms in fitness categories.
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In summary, the following table will be used to guide the participant in the aerobic running cycling sport. Training type Frequency/week Duration Intensity Long, slow distance 1-2 Walk distance (30-120 minutes) App 70% of VO2 max Pace 1-2 App 20-30 minutes At the lactate limit at or to some extent above walk rate Time 1-2 3-4 minutes Close to maximum volume of Oxygen Recurrence 1 30-90 seconds At least maximum VO2 Fartlek 1 App 30-50 minutes Ranges between LSD limit Moreover, the training session will be within the parameters indicated in the graph below.
The graph above shows the training zones within which various participants of different age should occupy. The graph will be used be guide the participants of different ages in the running cycling. Arriving at the correct target zone, the current status in term of fitness of the men that will participate in the cycling sport will be determined. Aerobic fitness can only be improved by letting the participants in a aerobic sports work within the aerobic defined zone and for that reason the training zone for the male participants will be based at 60% of MHR.
However maintaining the notion that the 60% threshold is essential for ensuring the effective conditioning of the male participants is likely to fail to produce the desired benefits (Douris et al., 2012). This is because several of the heart rates that is devised in training programmes are an estimation and therefore are likely to be wrong. For, instance, the maximum heart rate is calculated by use of the formula 220-age but a substantial number of the athletes are known to exceed this limit by almost 25 beats/minute. The only approach that can be used to evaluate the maximum heart rate is to conduct a brief maximal stress test where the heart rate is expected to rise gradually until it attains a plateau point ((Hanson & Jones, 2015).
The second limitation of maintaining these training thresholds is that prescribing training exercise within the targeted zones fails to consider the allowances for the participants’ differences. The only way to ensure maximal heart rate is maintained in the training session of male participants in the cycling sport is to conduct a laboratory testing that will establish the correct heart rate for that male that will be participating in the sport. The training intensities will be set by using the age-predicted approach that will use to calculate the heart rate of the male participants in the cycling sport. The formula will entail taking the age of the participant and then subtract it from 220 in order to obtain the maximum heart rate. The training intensities will be maintained by ensuring the participants have a Heart Rate monitor to record the training intensity of the male that will participate in the sport.
The chosen sport will enhance ideal blood pressure, endurance, heart rate among other factors that will promote to improved body fitness. The running cycling sports programme is expected to meet the FITT’s principle by observing the following activities. The strength of the sport will be facilitated by including the chief and major muscle groups in several combinations that will against the resistance and enhancing dexterity and balance (Brosseau et al., 2012).
The running cycling aerobic sport will enhance the resistance against muscle fatigue and even the frequency of the sport will promote building strength to the body muscles. The frequency of the exercise will also be considered in the sport in order to make sure the trainer achieves the fitness during the exercise session. The frequency of the running cycling sport is set at 3 times per week. Besides the frequency, the duration of the exercise has been thoughtfully considered as per the set recommendations of the FITT principle. The sports exercise is scheduled to last for at least twenty minutes (Amlani & Munir, 2014).
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