It has been shown that people who have done high
volumes of aerobic work have fast - twitch fibers that behave like slow - twitch fibers.
But because in this case they were exposed to high
volumes of aerobic work.
Parasympathetic overtraining is much more commonly seen in endurance type athletes and high volume sports, and typically results from an excessive
volume of aerobic activities.
The sheer
volume of aerobic work means that their aerobic engines are not only very powerful, but working all of the time.
But getting a low level of body fat (6 % for men and 12 for women) while remaining healthy certainly takes a high
volume of aerobic activity.
Not exact matches
Regardless
of gender, young adults who have greater
aerobic fitness also have greater
volume of their entorhinal cortex, an area
of the brain responsible for memory.
Further, shifting from anaerobic to
aerobic conditions leads to a 10-fold increase in
volume - specific mineralization rate, illustrating the sensitivity
of anaerobically protected carbon to disturbance.
Using a randomized, placebo - controlled clinical trial (RCT) design, they randomized 48 participants into four equal groups
of 12 people: low - to - moderate intensity, high -
volume aerobic exercise (LO: HI); high - intensity, low -
volume aerobic exercise (HI: LO); low - to - moderate intensity, low -
volume aerobic exercise (LO: LO); and placebo (PLA) for an eight - week period.
More specifically, the researchers have confirmed that physical fitness in children (especially
aerobic capacity and motor ability) is associated with a greater
volume of gray matter in several cortical and subcortical brain regions.
Using a new MRI technique, researchers found that adults with mild cognitive impairment who exercised four times a week over a six - month period experienced an increase in brain
volume in specific, or local, areas
of the brain, but adults who participated in
aerobic exercise experienced greater gains than those who just stretched.
Researchers from the Wake Forest School
of Medicine found that
aerobic exercise appears to boost thinking skills and brain
volume in adults diagnosed with mild cognitive impairment, a condition that sits in between normal age - related memory decline and more serious dementia.
The
aerobic exercise group showed an increase in
volume of the right and left hippocampus
of 1.97 % and 2.12 %, respectively.
I think about many solutions: — Increasing my
aerobic volume — Adjusting my MAF HR to 180 — my age + 5 (I'm 29 yo so it would be 156 instead
of 151 bpm) * according to the 180 formula I can add 5 if I've been running for at least two years without injury and have made progress in competition * in my case this is almost true except that it's been only 1 + year — Performing a lab test to discover my true MAF HR — Adding some more intensity periods, without fearing about the
volume (but always listening to my body and ensuring proper rest between workouts)
Running, biking, swimming and multisport events rely mostly on
aerobic training, which, when properly done, does not produce significant muscle fatigue unless the
volume of training increases too much.
B) engaging in moderate amounts
of low
volume movements throughout the day, including walking, standing workstations, gardening, and easy,
aerobic sessions fueled by high amounts
of fat intake from coconut or MCT oil, nut butters, etc..
With that
aerobic base, the amount
of fat that you can burn (and the overall training
volume your body can endure while staying healthy) is massive.
Only the
aerobic exercisers had significant increases in brain
volume in what are known as the white and gray matter regions
of the brain, areas related to age - related decline in brain structure and cognition.
In general, a high
volume of any type
of mechanical loading (including strength training or
aerobic exercise) produces a shift from type IIX fibers to type IIA fibers, which may be detrimental for athletes who need to maintain speed.
The oxygen deficit is the difference between the
volume of O2 consumed during exercise and the amount that would be consumed if energy demands were met through only the
aerobic energy pathway.
Or you can adjust the active to rest ratios where all the body's systems are adapting high levels
of aerobic capacity and endurance (to include mental toughness and pain tolerance that comes with increased load and
volume).
The
aerobic system is the combination
of fibers, sweating system, water management system (blood
volume regulation), capillary networks, diaphragm and deep abdominal muscles, alveoli, mucous membranes, sinuses, etc..
So it releases stuff like rennin, aldosterone, and another one called vasopressin and your body even releases extra albumin in your blood and when this happens, your plasma
volume expands and even though, while your exercising short term, especially for like an
aerobic session, your plasma
volume decreases by 10 - 20 % by the time your body has bounced back and responded a single bout
of intense exercise, especially like a long or hard session, can expand your plasma
volume or your plasma fluid by 10 %.
We'll put a link to it in the show notes but what it comes down to and this is something I didn't talk about in that episode is what's called pseudo anemia which is naturally lower hemoglobin levels
of athletes so what happens is that
aerobic exercise specifically, it expands what's called your plasma
volume and this naturally reduces the concentration
of your red blood cells so what I mean by that is when you exercise really vigorously, it will, in the short term, while you're exercising, reduce your plasma
volume by about 10 - 20 %.
It also demonstrates the vital importance
of anaerobic sessions when the athlete has a solid
aerobic system to support it,
of course while limiting the time /
volume of anaerobic work because as you have well pointed out anaerobic sessions «break us down».
What we found is we had statistically significant effects on their health - related fitness — so, their
aerobic fitness and their muscular fitness — which is quite interesting considering the very low
volume of exercise that they're doing.
ACT - activated clotting time (bleeding disorders) ACTH - adrenocorticotropic hormone (adrenal gland function) Ag - antigen test for proteins specific to a disease causing organism or virus Alb - albumin (liver, kidney and intestinal disorders) Alk - Phos, ALP alkaline phosphatase (liver and adrenal disorders) Allergy Testing intradermal or blood antibody test for allergen hypersensitivity ALT - alanine aminotransferase (liver disorder) Amyl - amylase enzyme — non specific (pancreatitis) ANA - antinuclear antibody (systemic lupus erythematosus) Anaplasmosis Anaplasma spp. (tick - borne rickettsial disease) APTT - activated partial thromboplastin time (blood clotting ability) AST - aspartate aminotransferase (muscle and liver disorders) Band band cell — type
of white blood cell Baso basophil — type
of white blood cell Bile Acids digestive acids produced in the liver and stored in the gall bladder (liver function) Bili bilirubin (bile pigment responsible for jaundice from liver disease or RBC destruction) BP - blood pressure measurement BUN - blood urea nitrogen (kidney and liver function) Bx biopsy C & S
aerobic / anaerobic bacterial culture and antibiotic sensitivity test (infection, drug selection) Ca +2 calcium ion — unbound calcium (parathyroid gland function) CBC - complete blood count (all circulating cells) Chol cholesterol (liver, thyroid disorders) CK, CPK creatine [phospho] kinase (muscle disease, heart disease) Cl - chloride ion — unbound chloride (hydration, blood pH) CO2 - carbon dioxide (blood pH) Contrast Radiograph x-ray image using injected radiopaque contrast media Cortisol hormone produced by the adrenal glands (adrenal gland function) Coomb's anti- red blood cell antibody test (immune - mediated hemolytic anemia) Crea creatinine (kidney function) CRT - capillary refill time (blood pressure, tissue perfusion) DTM - dermatophyte test medium (ringworm — dermatophytosis) EEG - electroencephalogram (brain function, epilepsy) Ehrlichia Ehrlichia spp. (tick - borne rickettsial disease) EKG, ECG - electrok [c] ardiogram (electrical heart activity, heart arryhthmia) Eos eosinophil — type
of white blood cell Fecal, flotation, direct intestinal parasite exam FeLV Feline Leukemia Virus test FIA Feline Infectious Anemia: aka Feline Hemotrophic Mycoplasma, Haemobartonella felis test FIV Feline Immunodeficiency Virus test Fluorescein Stain fluorescein stain uptake
of cornea (corneal ulceration) fT4, fT4ed, freeT4ed thyroxine hormone unbound by protein measured by equilibrium dialysis (thyroid function) GGT gamma - glutamyltranferase (liver disorders) Glob globulin (liver, immune system) Glu blood or urine glucose (diabetes mellitus) Gran granulocytes — subgroup
of white blood cells Hb, Hgb hemoglobin — iron rich protein bound to red blood cells that carries oxygen (anemia, red cell mass) HCO3 - bicarbonate ion (blood pH) HCT, PCV, MHCT hematocrit, packed - cell
volume, microhematocrit (hemoconcentration, dehydration, anemia) K + potassium ion — unbound potassium (kidney disorders, adrenal gland disorders) Lipa lipase enzyme — non specific (pancreatitis) LYME Borrelia spp. (tick - borne rickettsial disease) Lymph lymphocyte — type
of white blood cell MCHC mean corpuscular hemoglobin concentration (anemia, iron deficiency) MCV mean corpuscular
volume — average red cell size (anemia, iron deficiency) Mg +2 magnesium ion — unbound magnesium (diabetes, parathyroid function, malnutrition) MHCT, HCT, PCV microhematocrit, hematocrit, packed - cell
volume (hemoconcentration, dehydration, anemia) MIC minimum inhibitory concentration — part
of the C&S that determines antimicrobial selection Mono monocyte — type
of white blood cell MRI magnetic resonance imaging (advanced tissue imaging) Na + sodium ion — unbound sodium (dehydration, adrenal gland disease) nRBC nucleated red blood cell — immature red blood cell (bone marrow damage, lead toxicity) PCV, HCT, MHCT packed - cell
volume, hematocrit, microhematocrit (hemoconcentration, dehydration, anemia) PE physical examination pH urine pH (urinary tract infection, urolithiasis) Phos phosphorus (kidney disorders, ketoacidosis, parathyroid function) PLI pancreatic lipase immunoreactivity (pancreatitis) PLT platelet — cells involved in clotting (bleeding disorders) PT prothrombin time (bleeding disorders) PTH parathyroid hormone, parathormone (parathyroid function) Radiograph x-ray image RBC red blood cell count (anemia) REL Rocky Mountain Spotted Fever / Ehrlichia / Lyme combination test Retic reticulocyte — immature red blood cell (regenerative vs. non-regenerative anemia) RMSF Rocky Mountain Spotted Fever SAP serum alkaline phosphatase (liver disorders) Schirmer Tear Test tear production test (keratoconjunctivitis sicca — dry eye,) Seg segmented neutrophil — type
of white blood cell USG Urine specific gravity (urine concentration, kidney function) spec cPL specific canine pancreatic lipase (pancreatitis)-- replaces the PLI test spec fPL specific feline pancreatic lipase (pancreatitis)-- replaces the PLI test T4 thyroxine hormone — total (thyroid gland function) TLI trypsin - like immunoreactivity (exocrine pancreatic insufficiency) TP total protein (hydration, liver disorders) TPR temperature / pulse / respirations (physical exam vital signs) Trig triglycerides (fat metabolism, liver disorders) TSH thyroid stimulating hormone (thyroid gland function) UA urinalysis (kidney function, urinary tract infection, diabetes) Urine Cortisol - Crea Ratio urine cortisol - creatine ratio (screening test for adrenal gland disease) Urine Protein - Crea Ratio urine protein - creatinine ratio (kidney disorders) VWF VonWillebrands factor (bleeding disorder) WBC white blood cell count (infection, inflammation, bone marrow suppression)