Exercise

Aerobic Vs Anaerobic Energy Training Systems

February 18, 2010
By Jack Cascio

To help understand Aerobic training think “with oxygen,” and how the body needs oxygen to perform a certain activity. Being in an aerobic state is when the body demands for oxygen and fuel which can produced through breathing in. The most commonly used example of someone who would need to train aerobically is a marathon runner.

Anaerobic means “without oxygen,” and is shorter than aerobic training in duration (less than two minutes. With anaerobic training, oxygen is not a limiting factor in performance, and requires energy from anaerobic sources. These energy sources involve the utilization of phosphagen and lactic acid by the athlete’s body. This is why when you are running a sprint your legs start to burn or feel tired(that is the lactic acid building). A track athlete who competes in events 400m or less would make their most efficient gains using a Anaerobic training program.

When you are becoming an efficient athlete you need to understand the purposes of all of these energy systems as well as some other variables involved, such as Lactic Acid. Lactic acid is formed from glucose, and used by working muscles for energy.

By using a high intensity training program(lactate threshold training) the body creates additional proteins that help absorb and convert lactic acid to energy.

Lactate threshold (LT) training is a popular method of improving high intensity endurance performance. This method of training is popular among MMA fighters and wrestlers who need to have explosiveness while maintaining endurance. While V02 Max may reveal an athlete’s genetic potential and natural ability, their lactate threshold can be dramatically increased with a proper training program. Due to the room for improvement of your lactate threshold both complex and simplistic workouts have been created to increase lactate threshold ability.

When looking to improve your lactate threshold, increasing your exercise intensity so you train at or barely above your (LT) heart rate. This training can be interval training or steady training.

I would recommend interval training for athletes who are looking to increase endurance, burn fat, and increase your lactic threshold. You can do this by warming up on a track or a treadmill(depending on knee and joint health with a light jog. After a two minute jog and little sweat, you need to incorporate a higher intensity sprint. For example…

2 minute jog

45 second 60% sprint x3

60 sec break

30 second 80% sprint x3

60 sec break

20 second 100% sprint x2

90 sec break

That is just one example of a interval sprinting workout. With this you will see dramatic gains in little time. Please, if there are any questions, comments, or concerns, please feel free to let me know. Hope this Helps.

Jack Cascio
Twice The Speed LLC

WORKOUT RESULTS VIDEO BELOW
http://www.youtube.com/watch?v=PdlB8qJtuj8

http://twitter.com/TwiceTheSpeed

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