Training  for any physical sport has a number of benefits associated with health, fitness and performance. For the competing athlete, good results are what the athlete expects in return for the dedication and sacrifice put in the hours of training. Most of the time, rather than the amount of training, it is the type of training which is important and as long as this addresses areas of weaknesses identified in the athlete, this should guarantee improved performance. It is useful to include both aerobic and anaerobic training in any sporting programme as both types of training can benefit, though to varying degrees, different types of athletes involved in different sport disciplines.

  Aerobic  training produces changes in the cardiovascular system, respiratory system and musculature and increases both the aerobic capacity of the individual and the ability to perform submaximal exercise i.e. an intensity which can be maintained for a prolonged period of time. During this type of training fat is the preferred fuel so that the body is utilsing fat to provide energy to the working muscles. For an endurance athlete this is of vital importance as the more fat that can be used to provide energy, the more muscle glycogen is spared (i.e.saved for later) and so muscles can continue working without getting fatigued or glycogen depleted.

  At higher  exercise intensities, glycogen becomes the preferred fuel and energy production depends more on anaerobic metabolism (without using oxygen) the greater the exercise intensity.Exercise of high intensity cannot be maintained for a long period of time as a result of accumulation of lactic acid (and large discomfort!). Training at this intensity is more associated with shorter distance type events e.g. sprints, track cycling and intermittent sports e.g. football, rugby, basketball etc.but including some anaerobic training for endurance athletes is an ideal way of increasing strength and speed endurance.