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pathways for superior conditioning performance... Not just one
energy pathway for "specialized" conditioning.
To develop superior conditioning you must train the anaerobic,
anaerobic lactate and aerobic energy pathways... not just one
energy pathway at the expense of the others.
There are three energy pathways used to provide energy for
activity... one aerobic and two anaerobic.
Aerobic means in the presence of oxygen... and any activity that
is performed at a low to moderate intensity for more than 90
seconds, allowing oxygen to release energy through metabolism,
is usually called an aerobic activity.
The benefits of aerobic activity are...
Increased Cardiovascular Function Decrease in Body Fat
Well, that sounds pretty good, but the negatives of excessive
aerobic training are...
Decreased Muscle Mass Decreased Strength Decreased Power
Decreased Speed Decreased Anaerobic Capacity
Anaerobic means in the absence of oxygen... and any activity
that is performed at a medium to high intensity for less than 2
minutes, where energy is derived without oxygen, is usually
called an Anaerobic activity.
There are two anaerobic energy pathways...
The Anaerobic System (ATP-CP) is where energy is derived from
the re-synthesis of Adenosine Tri-Phosphate (ATP) from
Creatine/Phosphate (CP) until the stores are depleted... about
5-7 seconds.
The Anaerobic Lactate System (Glycolytic) happens after the (CP)
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For ..
stores have been depleted where the body resorts to the
breakdown of glucose for energy.
This results in the production of lactate and hydrogen ions...
ultimately leading to fatigue.
The benefits of anaerobic activity are...
Increased Cardiovascular Function Decrease in Body Fat Increased
Muscle Mass Improved Strength Improved Power Improved Speed
Increased Aerobic Capacity
When I look at the differences between the benefits of Aerobic
and Anaerobic Training... I often wonder why the vast majority
of Commercial Fitness Programs advocate Aerobic training almost
exclusively while completely ignore training the Anaerobic
energy pathways.
After all, you will perform how you train!
Are the majority of activities that you perform in sport, work
or life long, continuous aerobic activities... or short bursts
of medium to high intensity anaerobic activity followed by rest?
I think that it is pretty clear... long, continuous aerobic
activity will not prepare you for the majority of activities you
perform, and can even decrease performance in certain physical
abilities over time.
Short, intense Anaerobic training is the way to go to get the
most positive benefits for performance improvement... but
remember that it is not exclusive.
You will naturally flow between all three of these energy
pathways.
This is very important, you need a solid aerobic base before you
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can benefit from the more intense anaerobic activities... so you
should build up your aerobic base before attempting anaerobic
activities.
I know what you are thinking... "I was told that aerobic
training was the best way to lose fat."
Well, you will lose fat through aerobic training... but you will
also lose hard earned muscle and physical abilities.
That is not something you want to do on your path to over-all
fitness excellence.
After all, the reason you should want to reduce unneeded,
unwanted fat in the first place is to improve performance... so
why reduce fat at the cost of performance improvement?
You will also lose fat through anaerobic energy pathway
training... but you will also gain useful muscle and improve
physical abilities.
Furthermore, intense activity will keep the metabolism working
hours after you stop the activity... and the useful muscle you
gain will use resources from food for their maintenance instead
of being converted into fat.
Now, that sounds more like it!
About the author:
Coach Lomax is a strength, conditioning and fitness coach
dedicated to building better humans for sport, work and life.
Learn more at
href="http://www.optimum-physical-training.com/Articles">Optimum
Physical Training or take his FREE Tabata Calisthenics
Workout Mini Course.
Eddie LomaxTrain All Energy Pathways: Aerobic, Anaerobic and Anaerobic Lactate
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