7
ANAEROBIC TRAINING
Anaerobic training causes the build-up of lactate (as rapidly as one minute
after exercise is commenced). Lactate saturation will necessitate either a rapid
reduction in exercise intensity or complete cessation.
The accumulation of lactate limits the contribution of the anaerobic process to
total energy production. Though energy may be generated rapidly, total work
capacity and total output is limited.
The level of intensity at which lactate begins to accumulate can be altered by
training. This is best done by improving the efficiency of the aerobic process
and is achieved by training at moderate levels of intensity.
Exercising at anaerobic intensities may condition an athlete’s tolerance to
fatigue, but the benefit can be more psychological than physiological. Prolonged
exercise at high intensity not only impairs the weight reduction and aerobic
training effect, but the rapid onset of fatigue can cause poor technique and
increase risk of injury.
Training anaerobically is done at high intensities (80-100% of the maximum
heart rate) over a short period of time (10 seconds to a few minutes). Interval
training is a form of anaerobic training.
For further information on your exercise objectives and rowing training types
please visit: www.watercoach.com/
Training Guidelines
To ensure you get the maximum benefit from training on your WaterRower and
to avoid unnecessary problems or injuries here are a few guidelines:
▪
A health check before starting an exercise program.
▪
Use heart rate to monitor your intensity.
▪
Always warm up and cool down.
▪
Always stretch, especially at the end of your workout.
▪
Keep a record of your workouts.
▪
Keep well hydrated.
▪
Gradually increase the intensity, duration and frequency of your workouts.
▪
Ensure you include recovery time in your training program.
▪
Add variety to your workouts.
