In soccer, or fitness training in general, aerobic exercises
are designed to improve the cardiovascular system and the efficiency of the
heart. Aerobic means "with air." During aerobic activity, the body supplies
the muscles with all the oxygen lost during their work. The muscles require
it for the oxidation of fat and carbohydrates. In order to maintain this
balance and keep the muscles supplied, the rate of exercise must be between
50-85% of your maximum heart rate. Your maximum heart rate more or less
equals 220 beats per minute minus your age in years.
When the exercise becomes too intense, the heart will not be able to provide
the muscles with the needed oxygen so they will switch to alternative
sources of energy. At this point, further activity will be considered
anaerobic.
Your aerobic ability is determined by the maximum amount of oxygen, which
your body can consume, or VO2 max. VO2 max is measured in milliliters per
kilogram per minute or the total amount of oxygen that can be supplied to a
portion of your body over a given amount of time. VO2 max is largely
dependent upon the efficiency of your body's "Oxygen transport system."
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