What is not surprising is that in training for the Olympics Usein
used anaerobic training only.
Unknowingly or knowingly every Olympic athlete throughout history has
used anaerobic training to achieve fitness and remarkable results.
Not exact matches
Balance and recovery is vital for both HIIT and heavy weight
training because they
use the same energy system: the
anaerobic energy system.
For
anaerobic training you should use mostly workouts like AMRAP, HIIT, Metabolic Circuit Trainin
training you should
use mostly workouts like AMRAP, HIIT, Metabolic Circuit
TrainingTraining, etc..
Remember that your body is always
using the aerobic system, unless you are
training at a higher intensity so that you are only
using the
anaerobic system.
And after nearly a year of doing mostly aerobic
training, which by the way was much more comfortable and less taxing than the
anaerobic style that I was
used to, my pace at 155 beats / minute had improved to a blistering 5:20 mile.
Wha» t I meant by
using the word «
anaerobic in the discussion on racing is not that racing is
anaerobic per se, but rather that, if you're going to
use the
anaerobic system, then do it while racing, not
training.
Strength
training (a.k.a.
anaerobic training) typically
uses weights, but it doesn't have to, bodyweight exercises like squats and push ups can also be considered strength
training depending on the intensity (i.e. how challenging they are for you).
What I would do is
use my
anaerobic allotment to
train for course - specificity: If the course is particularly rocky, I'd go out for a run after doing lower - leg stability work to challenge those muscles further (you can swap this out for running on sand), or if the course is particularly hilly, I'd
train hills comparable in surface, slope, and length to the kind of stuff I'll find of the course.
By
using the heart rate recovery style of
training, the individuals involved in the
training will get both an
anaerobic and aerobic workout simultaneously.
Low reps, explosive movement weight
training that
uses anaerobic creatine energy system leads to an increased muscle ability to store creatine and regenerates it faster after it's been depleted (more creatine — an extra repetition with heavy weight); high reps, slower movement weight
training that
uses anaerobic lactic acid energy system increases muscle tolerance to lactic acid (more muscle endurance, required in extreme situations when there's a need to perform at a high intensity and sustain it for as long as possible — fighting for dear life is a good example).
So what you would
use heart rate for in those
anaerobic workouts is to manage your workout so that you
train at intensities that look like what the race is going to be.
You'll
use aerobic
training to ensure that, in a general sense, your body can healthily cope with whatever specific (
anaerobic)
training it is that you're doing.
Once you're ready to incorporate a bit of HIT, I encourage you to adopt an entirely new mindset: instead of thinking of HIT as «
using up your energy,» do it until you feel stimulated but well - away from fatigue, and then do 2 - 3 days of aerobic
training to make sure that you're back to baseline before another
anaerobic workout.
Even if you hate to run, you can
use HIIT
training to boost your body's aerobic and
anaerobic capabilities, giving you more endurance or power respectfully.
Using HIIT and
training our body close to its
anaerobic limit, we improve our ability to remove lactate more effectively, pushing back the
anaerobic threshold.