Conditioning Aerobically by Leslie "BJ" Cordova Assistant Strength and Conditioning Coach, University of Notre Dame Volume 1, Issue 3 April 2, 2003 Introduction Conditioning is another crucial element to your performance level. There are two energy systems used to play the game of football: the aerobic system and the anaerobic system. The term aerobic means with oxygen, and the term anaerobic means without oxygen. This column will discuss aerobic conditioning. Aerobic Training The aerobic system draws its energy from oxygen in the air you breathe. Aerobic training is used to develop a base of conditioning. It improves the ability of the cardiorespiratory system to transport oxygen to the working muscles. There are five steps to effectively developing your aerobic system: 1. Aerobic training should be rhythmic and continuous (running, jogging, bicycling, stepping, swimming) 2. It should involve the larger muscle groups 3. Aerobic training needs to be performed at least 3-5 times per week 4. These activities should last at least 20 minutes and not more than 1 hour 5. Intensity should be 70 to 85% of one’s maximum heart rate (“the aerobic training zone”) Your heart rate is the key to aerobic training. Your maximum heart rate (MHR) is the highest number of times your heart can beat per minute under the most stressful conditions. The most accurate method to find your MHR is to perform a graded exercise test. This is usually performed in a performance lab or hospital. If you do not have access to this test, you can perform an age predicted maximum heart rate. This test is accurate within plus or minus six beats for most people. Standardized Formula • Maximum Heart Rate (MHR)= 220-age • Multiply this number by .70 and .85 to derive your aerobic training zone • For example, if you are 20 years old, 220-age=200; 200 *.70= 140 and 200*.85-170. Zone is 140-170 beats/minute • You want to maintain intensity within this zone during your aerobic training Always remember to warm-up before your aerobic workout. You need a few minutes to gradually elevate your heart rate. After you finish your workout, cool down for around 3 minutes to allow your heart rate to drop. It should drop below 120 beats per minute. These guidelines should help you develop a solid base for conditioning and help you to handle the demands of practice. The next column will discuss the second element of your conditioning, the anaerobic system. References • Riley, D. “Strength Training by the Experts”, Human Kinetics. • Brown, S. and Brzycki, M. “Conditioning for Basketball”, Masters Press. • National Strength and Conditioning Association. “Essentials of Strength Training and Conditioning”, Human Kinetics Good Luck!!! Back