Aerobic endurance and how to increase your aerobic performance is a pretty big topic.  There is an endless amount of data and advice on the subject and it’s easy to be overwhelmed by all of that information.  To make it simple, let’s look at the basics of increasing aerobic endurance that you can use to increase the effectiveness of your speed and agility training and overall performance.

What is Aerobic Endurance?
To put it simply, aerobic endurance is the body’s capacity for processing oxygen and circulating it through the body within a set period of time.  The higher the capacity your body has to circulate oxygen and convert it to energy – the higher your aerobic endurance.  Think of the aerobic system (also known as oxidative system) as the energy system that uses oxygen.  Aerobic capacity applies to all athletes, regardless of the sport they are involved in.  The more aerobic capacity you have, the more oxygen your system is able to circulate through the circulatory system and the better you will be able to perform.

I should also mention at this point the anaerobic system (also know as glycolytic system) is the the short burst system that doesn’t use oxygen.  This comes into play when your body is working so hard that it begins to experience an oxygen deficit.  Anaerobic endurance is needed by sprinters and other athletes that must perform at an all out level for a short period of time, usually less than one minute.

The aerobic system is the one that processes oxygen and circulates it through the system and the anaerobic is the system that operates without the use of oxygen — by creating an oxygen debt. Depending on the level you are exercising at, both these system come into play for speed and agility training.

Increasing Aerobic Capacity

Increasing aerobic endurance is achieved in the same way you would increase muscle endurance, through exercise.  Speed exercises and endurance exercises make your heart stronger and your muscles more efficient.  You gain the ability to acquire and process oxygen in greater volume and more efficiently, making all of your metabolic functions operate more efficiently. In speed exercises and agility training your oxygen cycling capacity is critical.

Cardiovascular exercise builds aerobic endurance.  Things like running or swimming for longer periods build up endurance and the capacity to process oxygen.  When you work at a pace that gets your heart rate up to 80% or 90% of it’s maximum, you are working at a level that is building more aerobic endurance.  Beginners may want to work at 70-80% of their heart rate and build up from there.

Running at a moderate pace for 30-45 minutes at a time is as good an aerobic exercise as you can do.  Do it three times a week and build up speed and heart rate as you progress.  You want to get to the 80-90% level of your heart rate as you build up endurance to get the greatest benefit over time.

The basic premise of building aerobic endurance is to work at a moderately high level over a longer period of time.  This builds endurance and increases the body’s capacity to take in oxygen and deliver it to your body systems more efficiently.

PS: Click here for an anaerobic exercise for speed and agility training – it’s a really nice one.

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