So what does Training really do?

You need to Eat

• About 40% of potential energy in food is transferred to ATP

• The rest is lost at heat

• This will happen with or without oxygen

Fat Use• Fat is used as an energy source longer in people who are aerobically

trained

• This means that fat is used better in trained fit people with little in terms of fat stores than in unfit people with larger fat stores

• It is hard to access when you start to exercise but is in exhaustible

• No one starves to death– CHO is used up and protein is metabolized– This hurts the protein based immune system and people

become susceptible to bacteria and viruses

Energy Uses at Different Workloads

Glycogen Utilization

Training to use your Aerobic System

• The “fitter” you are the better you will use your aerobic system

• You will be able to work at higher work loads without producing lactate

• You will recover faster• You will feel better in general day to day activities• Better sleep• So why does this happen

Oxygen Deficit

• Any increase in intensity creates an oxygen deficit

• The aerobic system does not respond immediately

• Under a deficit, the energy requirement is met by an increase in the anaerobic glycolytic system

• Can be restored to oxidative quickly

Oxygen Debt• After exercise the body does not immediately

return to resting levels• Oxygen will remain elevated until– ATP and CP are re-synthesized– Lactate and Glycogen are re-synthesized (liver)– Oxygen levels are restored to normal in the blood– Glucose levels are restored to normal in the blood

• How do these change in maximal, moderate and light exercise

The Relationship between Oxygen Deficit and Debt

VO2 Max

• The maximum volume of oxygen that your body can use

• Usually expressed in mL/kg/min• Is increased with exercise• Is partially genetically determined• Goes together with Lactate Threshold to give

the work rate that someone can work at

Blood Lactate Threshold

• This is not reached under aerobic conditions at low levels of activity

• As exercise becomes more intense the muscle cells cannot meet the energy requirement quickly enough

• The muscle moves to quicker energy metabolism through anaerobic metabolism

• This level is generally higher in trained athletes – meaning that they can work at higher levels without moving to anaerobic metabolism

Trained Athletes Lactate Threshold is Higher due to Fitness in:

• Lungs• Blood– Carry Oxygen, Glucose and Lactate

• Heart– More circulation and stronger beat

• Capillary Density – muscle exchange area• Mitochondrial size and number• Enzyme Concentration

Anaerobic Threshold Training

• 2X per week• 95-100% of VO2 max

• Reps are 3-5min in length• 4-5 sets• Rest intervals are 1:1

Lactate Threshold

ATP turnover rates from PCrhydrolysis, glycolysis, and oxidative

phosphorylation during each time intervalin the first (A) and third (B) bouts of

maximal isokinetic cycling.

So put it all together

• The Aerobic system will work to higher activity levels

• Oxygen Deficit will occur at high work loads and will last a shorter period of time

• Lactate will be processed faster and take high work loads to produce it

• Oxygen Debt will last for shorter time periods and recovery will happen faster