Obstacle Mud Runner - issue 09

obstaclemudrunner.co.uk ForEliteAtheletes toFunRunners 14 aerobic or anaerobic? RACE : FITNESS ANAEROBIC AEROBIC Let’s start at the beginning and explain where we get our energy from. It all starts from the digestive system whose function is to break down food both mechanically and with the use of enzymes so our body can use it for energy, repair and cell growth. The food we eat gets broken down into smaller molecules and this is where our nutrition and energy production is determined. The more nutritious the food, the higher the nutritional content. Simple right? So, it REALLY does matter what we eat. Our FOOD is our FUEL. Glycolysis is the breakdown of glucose which produces our energy. It is defined as 2 molecules, either pyruvic acid under aerobic conditions or lactate under anaerobic conditions and here is what the 2 are. What is aerobic exercise? Aerobic exercise keeps our heart healthy and reduces our resting heart rate whilst also increasing the number of red blood cells that distribute oxygen. Our aerobic system utilises fats, carbohydrates and sometimes proteins for re-synthesising ATP (Adenosine triphosphate) for energy use. The aerobic system uses far more ATP than either of the other energy systems but it produces ATP much slower. It cannot fuel intense exercise that demands fast production of ATP. While the aerobic system doesn’t produce nearly as much power, a major feature is that it’s capacity is virtually limitless. How to train our aerobic system. We can develop this system in a variety of ways. Interval training – for the long term aerobic energy system, would have a work/rest ratio of 1:1 or 1:2. The work periods usually exceed several minutes but the rest periods would be a lower intensity but still active. Continuous training – training that maintains a consistent intensity for prolonged periods of time. (longer than 15 minutes) Fartlek training – Intervals at varying speeds and effort throughout with no rest period. What is anaerobic exercise? This is the energy system that “burns”. It promotes strength, speed and power and is intense enough to form lactate. This type of exercise strengthens bones, tendons and ligaments and improves joint function. It can help elevate good cholesterol levels combined with a healthy diet. The anabolic glycolytic system produces lots of power but it’s not sustainable over long periods of time. The majority of energy comes from the anaerobic system. At around 45 seconds there is a decline in power output and anything beyond this then relies upon other energy systems to sustain it. How to train the anaerobic system. Training this system is aimed at increasing tolerance to lactate, the removal of lactate and improving the rate at which glycolysis produces ATP. This type of high intensity training “burns” as the active muscles become increasingly acidic. The work/rest ratios vary depending on the intended outcome. The longer you leave the recovery period the more lactate will be removed from your exhausted muscles. Example; a ratio of 1:6 would be used to completely recover and clear accumulated lactate. A ratio of 1:3 can be used to create a greater lactate response and carry some fatigue into the next set of repeats. This trains your body to clear lactate faster. For those of you hardcore mudders’ you may try the “lactate stack” approach of 2:1 this allows only a very small recovery period and forces you to continue with a lot of lactate still present which dramatically increases their ability to tolerate exercise. Now you understand the difference between aerobic and anaerobic you should realise why it important to train for both. If you don’t train the anaerobic you’ll find that you may run the course successfully but when it comes to high intensity demands on obstacles, you’ll burn out too quickly. There’s little satisfaction knowing your anaerobic training will get you over those obstacles with ease if you then spend the entire distance fighting for breath. Be sure to ask a professional if you’re not sure. You’ve probably heard people talk about aerobic capacity or even anaerobic but do you know the difference? Aerobic essentially means “with oxygen.” For example: cardio such as running – a continuous exercise that uses your body’s oxygen as fuel. Anaerobic essentially means “without oxygen.” For example: jumping or sprinting – exercise that consists of high intensity for short bursts – not sustainable for long periods.