Final answer:
Aerobic training results in both muscular and cardiovascular adaptations, which lead to improved endurance and health through changes in muscle fiber efficiency and heart function.
Step-by-step explanation:
The two types of adaptation that occur with aerobic training are muscular and cardiovascular adaptations. Aerobic training involves exercises like cycling, walking, and running, which improve muscular endurance and cardiovascular health. These exercises lead to adaptations at the cellular level, allowing muscles to use oxygen more efficiently and increasing the endurance capacity of the heart and vascular system. These adaptations also affect the slow-twitch muscle fibers, increasing their ability to carry more oxygen and sustain aerobic activity for longer periods. On the other hand, anaerobic adaptations, seen with weight training or sprinting, increase muscle strength and size, and this primarily affects the fast-twitch muscle fibers, which are responsible for shorter bursts of intense physical activity.