Adaptions to aerobic training

Respiratory muscles become stronger- 

• Increase in-
• Efficiency of mechanics of breathing
• Max exercise lung volumes
• Max breathing rate
• Respiratory fatigue resistance
• Max VE
• Decrease in-
• Sub Max breathing rate 

Increase in alveoli surface area-

• Increase in-
• External respiration/diffusion
• Less Oxygen exhaled, and more is used. 

Hypertrophy (increase in myocardium size/thickness/volume)

• 
  Increase in-
• EDV volume (filling capacity)
• Ventricular stretch and recoil
• force of ventricular contraction
• Stroke volume
• HR recovery after exercise
• Decrease in-
• ESV (volume after contraction)
• Resting and sub Max HR (bradycardia)

Increased elasticity of atrial walls to constrict-

• Vascular shunt efficancy & BP regulation
• Improved blood/oxygen supply
• resting systole and diastole BP 

Increased number of red blood cells/haemoglobin/plasma volume-

• Gaseous exchange/ oxygen transport
• Venous Return
• Stroke volume & Cardiac output
• Viscosity during exercise

Increased capillarisation of alveoli and type 1 muscle fibres- 

• Surface area
• Time for diffusion
• Removal of carbon dioxide during OBLA
• distance of diffusion
• velocity of increased blood flow

Increased Type 1 and 11a hypertrophy/efficiancy

• Strength and reducing fatigue
• Skill effciency
• Energy costs

Increased muscle capillarisation

• increase in oxygen and carbon dioxide transport & diffusion during exercise.

Increased Type 11a fibre ability to work aerobically

• fibre percentage working aerobically
• Ability to use fuel  and oxygen
• OBLA

Increased myoglobin stores

• Increase in oxygen storage and transport to mitrochondria

Increased aerobic enzymes-

• reliance on metabolism of fat instead of glycogen
• aerobic metabolism of glycogen

Increased speed/ability to use fats earlier

• Conserves glycogen stores
• Increased amount of ATP from fats

Increased number of mitrochondria-

• Improved utilisation of oxygen/fat for aerobic metoblism. 

Increased muscle glycogen/fat stores

• Increase in energy fuels to resynthesise ATP

Increased Strength of muscle tendons

Greater thickness/strength of ligaments

Increased thickness of cartilage

Increased calcium content/strength of bones

Reuced body fat composition-

• Decrease in dead weight leading to an increase in efficiancy (power to weight ratio)

Overall-

• Increased strength of musculo skeletal system- allows prolonged activity
• Less risk of injury
• Reduced rate of aging

Combined effects-

• Increase in the lactate threshold
• Delay of OBLA

Overall net effect- increase in V02 max

• intensity of aerobic performance
• duration of aerobic performance
• skill/work efficiancy

Aerobic metabolism

• Muscles ability to use fuels
• Ability of body to supply these fuels
• Decrease in lactate production