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	long term adaptations
	Long term adaptations of the body to fitness training When you play sport, your muscles use the aerobic system most of the time. They switch to the anaerobic system for all-out effort (like striking a football). Training makes both systems work better. But the training is different for each. For aerobic training… Choose a rhythmic activity like walking, running, cycling, skipping or swimming that uses large muscles. Work in your aerobic zone. That means, at least 60% of your maximum heart rate, unless you are very unfit. As you get fitter, you can move up to 75%. For best results train at least 15 to 20 minutes at least three times a week. Approximate Word count = 415 Approximate Pages = 1.7 (250 words per page double spaced)

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