Train All Energy Pathways: Aerobic, Anaerobic and Anaerobic Lactate

By:Eddie Lomax

Train the anaerobic, anaerobic lactate and aerobic energy 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) 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 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!

Digg del.icio.us Blink Stumble Spurl Reddit Netscape Furl

Article keywords: energy pathways, aerobic, anaerobic, conditioning, cardiorespiratory

Article Source: http://www.articles2k.com

Coach Lomax is a strength, conditioning and fitness coach dedicated to building better humans for sport, work and life. Learn more at Optimum Physical Training or take his FREE Tabata Calisthenics Workout Mini Course.

Top Exercise Articles
1). Beginning Pointe- What to Expect By : Jenny Pemberton Although every teacher is different, the goals of the introductory pointe class are similar no matter where you dance. These goals include strengthening the feet and ankles, breaking in the pointe shoes, and learning proper execution of skills while wearing pointe shoes. To strengthen the feet, your teacher may instruct in a variety of methods including demi-pointe work, exercises for the feet and ankles, and basic releves at the barre.
2). Benefits of Pilates By : Evan_Margolin Pilates is one of the most rewarding types of exercise because it encompasses stretch, strength and improves flexibility in the safest way while avoiding injury. Pilates started as a way of rehabilitating athletes and dancers but is now used by millions of people across the globe because it is one of the safest forms of exercise. Forget going for a run, pounding on pavement with the potential risk of getting shin splints, a knee injury or worse, falling and getting an even more severe injury.
3). Healthy Pregnancy: Pilates Helps Expecting Mothers By : Tracey Mallett Most people think of Pilates as a new form of exercise because of its recent surge of popularity in the fitness and healthcare industry. In reality, Joseph Pilates invented about 80 years ago by. Pilates was a sickly child with asthma. To help fight his illness and build his strength, he experimented with various mind-body disciplines and later became an accomplished skier, diver, gymnast, and boxer.
4). Yoga V's Pilates - A Difference Of Consciousness By : Rebecca Prescott Yoga V's Pilates - A Difference Of Consciousness
5). Workouts That Travel By : Lynn Bode A vacation can do wonders for reducing stress levels, but it can derail a healthy fitness regimen. Even some of the most die-hard exercisers find it difficult to stick with a workout program when away from home. Sure, many have good intentions. They may even pack their workout attire. Unfortunately, their gear never makes it out of the suitcase until they're back home.
6). Exercises can longer your life By : Gelfey Exercises can longer your life
7). Replacing Fat With Lean Muscle By Exercising - How To Increase Your Muscle Mass By : Julia Mahler Replacing fat with lean muscle by exercising is not easy - but it's also not as hard as you might think. The most important thing to remember when it comes to replacing fat with muscle is that you just need to find a plan or routine that works, and then stick with it. In most cases, this will not have to be a particularly strenuous routine, just so long as you continue working out regularly and consistently.
8). Exercise with a Fitness Trainer By : Isabel Curini Even in the case of general fitness, training has its own well established rules. These rules refer to different aspects of doing the exercises: dosing (the number of series), repeating, intensity, rhythm, etc; but considering all these aspects is not enough. It is very important for the exercises to be performed correctly. It is not easy at all for a beginner who has read something about fitness or to whom somebody described exactly how to do an exercise, to do it impeccably starting with the first sessions of training.
9). Proper Etiquette when in the Gym By : Jim Oneill Most people who go to the gym to work out on a regular basis have had the experience of witnessing that one occasional big, burly, clumsy, noisy jerk that has absolutely no manners at all. This person will clang weights while exercising, drop weights on the floor then leave them there for someone else to put away and disregard the fact that anyone else is in the gym.
10). Aerobic Exercise for Weight Loss Can Be Fun By : Jim Oneill The word aerobic literally means "with oxygen" or "in the presence of oxygen." Aerobic exercise is any activity that uses large muscle groups, can be maintained continuously for a long period of time and is rhythmic in nature. Aerobic exercises utilize oxygen as the major fuel for sustaining activity for relatively long periods. In general, aerobic.

New Exercise Articles
1). Three Benefits of Exercising on a Mini Trampoline or Rebounder By : Daniel Johnson 1. The jumping up and down motion involved in exercising on a rebounder is the best way to stimulate your lymphatic (immune) system. Your body’s lymph system consists of tubes containing lymphatic fluid. The tubes have one-way valves built into them. Each bounce opens and closes these valves, causing the lymphatic fluid to be pumped and circulated properly.
2). Mirror, Mirror on the Wall... By : Ainsley Laing Body image is a topic that usually makes one think of teenaged girls starving themselves thin. But most people, no matter how old or young, have a feeling or image of the way their body should look. This image is composed of the actual view in the mirror combined with life experience, such as the image of our own younger/fitter/slimmer body, and the expectations of the way their body “should” look.
3). Walking the Weight Off By : ark Why not start walking your weight off? The utmost battle for any working mother is the obstruction of having time in their day to exercise. For stay-at-home mom it can be even extra tricky because children will regularly go along with the adventure which means a plethora of distractions. One of the most effective forms of exercise is walking which is also an easy exercise program to start with because you are able to set your own goals and limitations as you get on with your new fitness exploit.
4). Three Basic Factors To Sexy Abs! By : Gina Marietti There are three basic factors that will help you lose your belly: strength training (which increases resting metabolic rate), cardiovascular exercise (which burns calories), and proper nutrition. Without all three, you can do crunches all day and never get the flat tummy you desire. Let’s start with cardio. You need to do a cardio exercise you enjoy, 30-45 minutes, 3 or 4 times a week.
5). Benefits Of Online Exercise Programs By : Gina Marietti Online personal fitness training has become an affordable, convenient alternative to face-to-face personal training. The internet offers the ability to receive instruction from a qualified fitness trainer in the privacy of your home or office and even while traveling. The number of certified fitness trainers working with clients online has increased more than 400% in 2004 compared to 2003 and is predicted to double again in 2005/2006.
6). Can Face Exercises reverse signs of aging? By : I Henman Every facial expression we make adds to the adverse effect on our Facial appearance. The repetition of smiling, frowning, and other facial expressions can speed up the creation of wrinkles and other aging factors. The good news is that there is a natural method to help combat this aging process. Face Exercises are free alternative to other medical procedures to help strengthen the muscles underneath our skin in our face.
7). Do You Visualize Whilst You Are Doing Breathing Exercises? By : Barry McDonald Q. I find breathing exercises very boring is there anything I can do to make less boring? Have you ever used visualization when you are doing your breathing exercises, a lot of people think that breathing exercises are only a manner of sitting down and concentrating as they inhale exhale, which to the outsider can seem as being very boring and monotonous.
8). An Effective Exercise Routine for Beginners By : Jim Oneill Let’s start with this very important rule: NEVER OVERDO THE FIRST FEW SESSIONS. Many beginners to exercising fall for this trap, especially when they do not have qualified trainers with them. They get overly excited and lose patience. They try to produce in two weeks what often takes years to accomplish. They begin by going all out right from the start doing as much as they can.
9). My Running fitness programme By : adam parsons If anyone has decided to embark on a diet and fitness programme, please read my article on my personal experiences in this area and feel free to use this in any other articles. Modern life results in many factors which can cause depression and anxiety in the normal person, life pressures, work, relationships, image and general well being all come into context.
10). Exercise Myths By : Karen Sessions Copyright 2006 Karen Sessions Everywhere you look you will find exercise information. It can come in fitness magazines, the beauty salon, your co-workers, the Internet, and infomercials. You will see snappy headlines such as, “Lose 10 Pounds in a Week with No Exercise at All!”, and “Melt Pounds without Dieting.” These marketing ploys don’t end. They will use any tactic to get you to buy their product.