Metabolic Adaptations to Training

1
Metabolic Adaptations to Training

• How Can We Maximize Our Potential To Perform?

2
Adaptations To Aerobic Training

• Increase size of ST muscles
• FTb fibers take on FTa characteristics
• Increase capillary density
• Increase myoglobin up to 75
• Increase size and number of mitochondria
• Increase enzyme activity
• Muscles store more glycogen
• Muscles store more triglyceride
• Glycogen sparing effect

3
Training The Aerobic System

• Frequency
• 3 - 5 days a week
• 700 - 900 Kcal a day, no more
• Intensity
• 50 - 85 of VO2 max or (HRR)
• intervals with short rest periods
• continuous training has advantage
• Time
• volume of training stresses energy levels for
  adaptation
• Specificity

4
Adaptations To Anaerobic Training

• Increased ATP-PCr use (5s)
• Increased strength
• Increased enzyme activity (30s)
• Efficiency of movement
• Increased aerobic capacity which decreases lactic
  acid
• Increased buffering of lactic acid which
  decreases fatigue