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Aerobic/anaerobic relationship ?

  • 05-02-2020 9:32pm
    #1
    Wildkid
    Registered Users Posts: 87 ✭✭


    How closely are the two related ? In relation to running And more specifically in relation to field sports gaa rugby soccer etc etc ...if you improve one significantly does the other improve significantly too albeit not as much ? Iv heard before that you need to improve your aerobic base first as trying to improve your anaerobic fitness with a bad aerobic level of fitness is pissing against the wind basically...🤔


Comments

  • #2
    Transform
    Registered Users, Registered Users 2 Posts: 6,394 ✭✭✭Transform


    Id start with this



    Overall, yes build a strong aerobic base first (your ability to do sustained exercise for e.g. 20-30mins while controlling your heart rate, you can still do some anaerobic work in this phase but it doesn't need to be excessive and often, once per week is fine.

    As the base builds (6-8 weeks) you should now be able to handle 2-3 high intensity workouts per week.

    Its about
    1. consistency over intensity
    2. wear a heart rate monitor initially so you can see what's going on (not tracking HR is like lifting weights without knowing whats on the bar)
    3. Make the hard sessions HARD and the easy aerobic sessions easy
    4. Ordinary days prepare you for extraordinary days
    5. Address other aspects of your fitness/nutrition/sleep that have as big a factor as compared to aerobic/anaerobic capacity e.g. inadequate food, poor mobility, poor base strength, not getting 7-8hrs quality sleep per night


  • #3
    seefin
    Closed Accounts Posts: 1,079 ✭✭✭seefin


    "Overall, yes build a strong aerobic base first (your ability to do sustained exercise for e.g. 20-30mins while controlling your heart rate"

    Sorry for hijacking . What % of max HR should heart rate be for the 30 minutes ideally?
    Also have been trying some hiit recently- in each interval should you get heart rate to 90% or is it only in last few intervals that should aim for this?


  • #4
    Transform
    Registered Users, Registered Users 2 Posts: 6,394 ✭✭✭Transform


    seefin wrote: »
    "Overall, yes build a strong aerobic base first (your ability to do sustained exercise for e.g. 20-30mins while controlling your heart rate"

    Sorry for hijacking . What % of max HR should heart rate be for the 30 minutes ideally?
    Also have been trying some hiit recently- in each interval should you get heart rate to 90% or is it only in last few intervals that should aim for this?
    it depends really but as an overall suggestion id base it on an MAF formula of 180 minus age

    If im 40yrs old I would then aim for a 140bpm average - if I'm able to do that without blowing up then id push that average up to 145-150bpm - it all depends on how you feel after and the next day, it should be non-exhausting

    Second question - it may take a few intervals to build to that HR as there is always some heart rate lag, if aiming for 6 intervals id suggest the first two to be warm up and the latter 4 to be work sets. There should be a natural build up but speed or power might be very similar on all


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