Our body is made up of 3 basic energy systems all with separate purposes; the aerobic system and the anaerobic system that has 2 subsystems based on duration. The aerobic system is used daily for low-level functions at low-medium heart rate for long periods of time. The anaerobic system is reserved for higher levels of physical effort and functions at higher heart rates.
- Aerobic System:
- Uses oxygen to break down fuels (carbohydrates and protein) we ingest to function
- Work efforts must remain low to allow all processes to take place.
- Anaerobic 1 System: Speed and Strength System
- This system is used in sprinting and weightlifting
- Has a lifespan of 3-15 seconds before recovery is needed to replenish muscle cells
- The endurance sporting world tends to ignore this system when training and working out
- Anaerobic 2 System: Glycolytic System
- Known as the glycolytic system because it uses glucose to function
- Can sustain higher levels of work for brief periods of time
- Produces energy for 30-120 seconds
- Is often used in endurance training for race-pace development
- HIIT stresses both the oxidative and glycolytic systems
- Triggers significant increases in muscle fiber recruitment
- Both Type 1 and Type 2 fibers are recruited
- This helps boost mitochondrial mass and increases oxidative enzyme activity which provides fuel to the muscles for energy
- HIIT stimulates the body to recruit, challenge and train more motor units
- Lower intensity workouts can help with recover and shouldn't be ignored
- Longer, lower intense workouts also improve psychological preparation for longer activities and competitive races/sports
- Your body needs a mix of HIIT and lower intensity training to create an effective, overall workout program
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