What is extended aerobic training?
Beginning with Dr. Kenneth Cooper and right on through the various U.S. Surgeon Generals, a simple format of three, 20 minute aerobic sessions per week has been the prescription for maintaining aerobic fitness. Due to individual differences, some people require up to 30 minute sessions to achieve this basic aerobic fitness. But beyond 30 minutes, aerobic training is considered extended because the training is developing something beyond basic fitness. This is an important distinction. In order to develop the fastest and most powerful kicks, you don’t need extended aerobic fitness. Instead, you need to keep in mind the different types of muscle fibers and supporting enzyme systems that are trained. Performance Systems Every person has some percentage of two basic types of muscle fibers: slow twitch (Type I), and fast twitch (Type II). The relative percentage in each individual is the result of genetics and training. The Type I, slow twitch, fibers are the ones used in sustained aerobic
