My question now is should I be
doing my aerobic work on days where im not in an anaerobic state?
The good news are that there is evidence that upon cessation of
doing aerobic work the fast - twitch fibers return to their original form.
I've got a lot of experience with strength training but I suspect a very underdeveloped aerobic energy system for an otherwise healthy 26 year old male — I've barely
done any aerobic work for the last six years until this past month and didn't really play any sport from the age of 16 onwards.
Not exact matches
The less
work the heart has to
do to pump blood, the better your
aerobic energy production will be because more oxygen can get to your muscles for faster recovery.
But walking,
doing exercises on the floor next to your baby or attending a mom and baby yoga or
aerobics class, might
work perfectly.
During long periods of moderate exercise,
aerobic metabolism
does most of the
work, using oxygen to turn sugar into energy, water, and CO2.
She explained that the forms of iron which are soluble are different under
aerobic versus anaerobic conditions, and that little
work on bacterial iron homeostasis has been
done in strict anaerobes, such as C. difficile.
Regular
aerobic exercise increases your metabolic rate because your body has to
work much harder than it
does when resting.
Whether it's by signing up for a HIIT class or just changing the way you
do your usual
aerobic exercise, interval training is a fat - burning
work out.
However, the real big advantage bodyweight cardio exercises have is they allow you to
work far more muscle groups and if you
do your chosen exercises in sets of 10 repetitions and move straight on to the next exercise this type of training becomes both
aerobic and anaerobic at the same time.
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Since I've tolerated enough «steady state cardio is dead» and «
aerobics doesn't
work» nonsense for the better part of the last decade, despite the transformation success stories I keep churning out that clearly show otherwise, (not to mention my own bodybuilding success, which includes regular cardio), I thought I should not only answer my reader, but also make this the topic for today's blog to share with all of our readers.
In fact, if you
do enough, you may find that your body burns muscle preferentially to ease the demands of
doing so much
aerobic work.
I had to stop myself from letting the HR creep up occasionally but overall I felt that I was
doing good
aerobic training and not
working too hard or too easy.
It's because the metabolism as whole is
working harder, but it
does not indicate further development of the
aerobic system.
This is spread across 4 days then I have 1 rest day, I
work part - time on week - ends, 2 12 hour shifts as a hospital R.N. I
do a LOT of walking at
work, routinely 5 miles or more in 12 hours, that's not really
aerobic though.
Because your
aerobic base can
do that, then it doesn't have to rely very much on the anaerobic system when you're talking about low or moderate efforts, such as
working, moving around, yardwork, etc..
Lifting weights and bodybuilding is of course the logical method to naturally boost testosterone (though it doesn't necessarily
work if you suffer from abnormally low levels of testosterone, as we discussed in our article about bodybuilding and low testosterone last month), but consider high - intensity
aerobic exercise as well.
Incidentally, this is the exact reason that a few studies show that adding cardio or
aerobic training to a diet
did not improve fat loss: It's not because the cardio didn't
work, it was because the researchers didn't control for diet and the subjects ate more!!
Now don't get me wrong about the cardio thing... in reality, I actually
work on exercises that are much tougher and more intense than traditional cardio... I prefer wind sprints, hill sprints, swimming sprints, speed rope jumping, etc to complement my resistance training... all of which are more anaerobic in nature than
aerobic.
50 + years ago the average lifestyle was very different to what Americans and western Europeans experience now — previously we used walk places, used
work doing hard manual labour and be on out feet much of the day, this would have given us quite a different
aerobic base to build from.
After an exhaustive research it is proven that people who
do Water
Aerobics right «after waking are more consistent... to exercise more often, than those who
work out at other times of the day.»
I purely
do Parkour and some weightlifting to supplicate it, which means I never
do any real
aerobic work besides my everyday cycling.
I quickly figured out that I've been
doing way too less
aerobic work.
Day 6 is pure lower body speed
work (the drills
did not appreciably fatigue your nervous system), and day 7 is your PURE
aerobic, long slow run of the week (This is where you increase your mileage the most as you progress).
Ultimately,
work done is still the main factor, and
aerobic running at around 75 - 80 % maximum heart rate for 30 minutes or more, is very effective for fat burning.
Aerobic workouts, like jogging, running, and
doing jumping jacks, make your heart muscle stronger, which means it won't
work as hard to pump blood through your body when you're at rest.
Doing excessive amounts of
aerobic work has been shown to lower testosterone counts and raise cortisol levels.
It has been shown that people who have
done high volumes of
aerobic work have fast - twitch fibers that behave like slow - twitch fibers.
Thanks for the info, I found 2 weeks ago, that I have a hard time of burning fats... versus carbs during training or maybe something else was going on (there was has been a change in my workouts from morning to evening too)... but I started eating 75g or so of carbs at night (with same training intensity,, mostly
aerobic with 2 days of «speed») the following week my energy levels were back to normal... not sure I
do so well in ketogenic state or perhaps I wasn't as balanced as I should have been (carb, protein, fat) or my body just isn't acclimitized to those things yet (ketosis)...
working on it though...
Over the last few years, a bunch of studies have built the case that
aerobic exercise
does something to keep your brain in good
working order as you age — or perhaps more accurately, it
does several good things for your brain.
What type of exercise you
do is up to you, a combination of some resistance training to maintain muscle mass and some
aerobic exercise to get your heart
working harder and pumping some oxygen full blood around the body is probably the best advice, but keep in mind anything from gardening to dancing is better than no exercise at all.
We can also hybridize the interval weight training concept with some of the repeatability
work we
did with EMOMs as well where, rather than simply resting during an EMOM or other repeatability focused session, we can perform easy cyclical
aerobic work during the recovery periods.
(amazing to see sometimes you have spent 10 - 20 % of a run above 148 HR if you don't keep an eye on it)-- Conduct regular MAF tests on both bike and run (I use watts for bike and pace for run)-- Keep blocks of anaerobic
work no longer than 2 - 3 weeks then return to
aerobic work only.
--
Work all ranges of the
aerobic muscle fibres, I often go for a walk after a run or ride to just keep moving slowly — Trail solo or with small groups of friends that get what you are
doing or you all have a central point to meet back at so you can adjust pace / speed to keep your own HR within the ranges you need to train at — Only take from your body what it is willing to give you on any given day and be content with that.
In other words, the MAF test
works both ways: not only
does it tell you that your
aerobic function is improving, but it also tells you that if it doesn't improve, a lack of
aerobic function isn't the only thing wrong with your situation.
The reasons the 1st mile MAF -LRB--15 sec)
works partly has to
do with how many miles it takes to deplete muscle glycogen at an intensity that is 15 sec / mile faster than fully
aerobic (~ 26 miles).
But the converse also holds: if biomechanically, physiologically, lifestyle - and nutrition-wise we are not
doing the right things — eating inflammatory foods, sleeping badly or very little, with high
work stress, bad biomechanics, etc, — our
aerobic base won't be developing at all.
Besides
doing your short hard strength and interval
work - outs you need to
do easy longer
aerobic work - outs on a regular basis.
If the degree to which you are
doing anaerobic
work is less than the degree at which you are developing your
aerobic base, you'll see your
aerobic progress slow, but not stop entirely.
That's going to help heal it up faster and then evaluate the stress in your life because those muscle imbalances are from too much stress, over-training in
aerobic work, maybe sleeping poorly, eating a lot of that type of diet,
doing more than you can handle.
Riding habitually to and from
work, even with a few hills involved, is much healthier and better for the
aerobic system than not
doing so.
The benefits of low level
aerobic work (walking, hiking, cycling, swimming): — increases capillary network (blood vessels that supply the muscle cells with fuel and oxygen)-- increases muscle mitochondria — increases production of fat - burning and fat - transporting enzymes — more fun, because you can talk with a partner while
doing it
I am looking forward to developing my
aerobic capacity, but also keeping my muscles strong is a concern for the
work I
do.
The Heavy A ** Single Bell Endurance Battle is a quick timesaving workout which can be
done anywhere, from the gym to outside in your back yard, helping you build strength and power while building up your
aerobic and
work capacity.
If you are in stage 3 overtraining, the best thing you can
do is rest, until the big negative health symptoms (muscle spasms, arrhythmia, etc.) stop occurring, and then start
doing very low - level
aerobic work.
Even
doing 10 - minute
aerobic activities in the comfort of your home for as little as half an hour every day will
work wonders for your weight.
Overly stimulating activities, such as
aerobic exercise,
doing work, using a computer, playing video games, or watching stimulating television may disrupt your sleep.
very interesting I will definitely add some more in than because I haven't really spent alot of time
doing aerobic conditioning or specific conditioning in general it was always just playing basketball or
doing intense skill
work which almost always had my heart rate way up over my LT that had me in shape.
It's not really «
aerobic» when you're
doing strength if your HR is in the
aerobic zone, because when you're implementing strength you've got anaerobic - type muscle fibers
working.