Transcript Metabolic Adaptations to Training

Metabolic Adaptations
to Training
How Can We Maximize
Our Potential To
Perform?
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

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
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
