Evidence at the hearing showed that women had a much lower rate of passing the running test as compared with men due to physiological
differences in aerobic capacity between men and women.
In 2006, researchers in the Journal Physiology found equal improvements
in aerobic capacity when comparing 90 - 120 min of continuous cycling at 65 % intensity, with 4 - 6 intermittent sprints of 30 - seconds and a 4 min recovery between sets.
Dr. Tabata's study found that using this methods five days a week for six weeks produced a 14 %
increase in the aerobic capacity and a 28 % increase in the anaerobic capacity of the participants, resulting with a significant improvement in stamina.
If the Powerlifter is looking for an improvement
in aerobic capacity, he or she should engage in aerobic activity that OVERLAPS THE LEAST with the muscles and energy systems they require in sport specific training and competition.
In the original test studies that Dr Tabata carried out, participants saw a 28 % increase in the anaerobic capacity and a 14 % increase
in their aerobic capacity.
While the treadmill group enjoyed a 7 % improvement
in aerobic capacity, the interval group improved theirs by 8 %.
HIIT very effectively promotes an improvement
in aerobic capacity.
I incorporated a lot of legs, core, and arms in my waves in varying planes of motion with varying grips, and I progressed up to 40 minutes of ropes training, which drastically improved my longer sets with the kettlebell, hence improvement
in my aerobic capacity, lactic threshold, and mental toughness.