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11

To understand what anaerobic means, let me explain a couple of things about where your energy comes from: When at rest, most of your energy comes from fat. But as soon as you start to exercise, your metabolism kicks in and increases proportionally to your rate of work. But because burning fat happens too slow and requires a lot of oxygen (CO2) to burn, ...


9

Cardio training doesn't necessarily lead to muscle loss, but generally, training time is limited, and if you're preparing for a marathon, you don't have the time to spend in the gym, and your body will be busy adapting to the stresses of long distance running, which are different than the adaptations needed for sprinting 100m, dunking a basketball, or moving ...


8

I've used this illustration in a previous answer, and it really does a good job of demonstrating the idea: The things we care about on the illustration (in relation to your question) are the sarcoplasm and the myofibril. The myofibril is the part of the muscle that actually does the contraction, where the sarcoplasm is the part of the muscle that stores ...


7

The body uses two different energy systems to fuel the body’s activity or exercise. Anaerobic - First the body uses the anaerobic system which has energy ready to go as soon as you start to use your muscles. Anaerobic means without oxygen. Aerobic - The second energy system, the aerobic system, kicks in when your short term, initial energy from the ...


7

Some research suggests that high intensity intervals increase both aerobic and anaerobic capacity. In my own experience, intervals improve speed and help my conditioning, but distance work is still necessary once a week or my joints don't hold up over long races like a half-marathon.


5

For endurance training, distance is more important than pace. You will find many programs will ask you to run slower for longer and run at a certain % of your anaerobic threshold. "For example, if you’re training for a 10k (6.2 miles), make your shorter endurance runs four to five miles and longer ones seven to nine miles." If the goal is endurance, you ...


5

Any kind of training can produce increases in muscle mass. Aerobic training simply stops doing so very quickly, since it doesn't require much strength to perform. Aerobic training requires a small degree of strength repeated over a relatively long period of time. The body is more stressed by the requirements of repeating the exercise over a period of time ...


3

I'm going to assume that your two goals are: Improve your performance Stay healthy and uninjured I'm also going to assume that you are healthy and cleared for intense activity. If you are wanting to increase your anaerobic fitness, you are going to need to do intervals. In this case, I'd recommend all-out intervals; they will place a significant load on ...


3

HIIT stands for High Intensity Interval Training. The "interval" portion suggests short duration intervals followed by rest intervals. The "High Intensity" portion does suggest that you give a maximal effort during that short interval. However, for this technique to be effective you must include the short rest intervals to allow for recovery so that you ...


3

I'm assuming you mean anaerobic hear rate. Training in this heart rate (80-90%) will train your lactic acid system. In this heart rate, you stop using as much fat for energy and start using the glycogen stored in your muscle. Burning glycogen will create lactic acid in your muscles which creates the soreness you feel when lifting heavy object repeatedly or ...


2

In my (limited) experience I would recommend using the Smart Coach to set yourself speed goals. The tool speeds you up gently over a 12-16 week period (or less amount of time if you're feeling like a challenge). It gives you an indurance run, a gentle run and speed training each week. I only use it for 10k running so I can't speak for half or full marathon ...


2

What you're looking to do is increase your Anaerobic threshold Here's how it works. When you're in your aerobic range, your muscles are effectively burning oxygen and food energy. As the intensity increases, your body burns more energy and oxygen increasing your breathing rate and heart rate. As you approach your anaerobic threshold you max out your body's ...


2

The two previous answers detail two DIFFERENT workout protocols. Answer # 1 details HIIT, which is High Intensity Interval Training and as answer # 1 suggests the "interval" is necessary for this to be considered HIIT. To achieve HIIT, train 90 - 100% of your maximum capacity (not your MHR which is really only a guideline and does NOT necessarily measure ...


1

Afterburn is the layman's term for EPOC, or Excess Post exercise Oxygen Consumption. EPOC is your body converting from higher yield energy systems back to lower yield energy systems. Think of your energy systems as a series of dimmer switches-you can't turn any of them off completely, so they're running all the time, but you can tweak the settings. Now ...


1

Do I lose muscle mass if I do anaerobic exercises throughout my diet? Not necessarily. In fact, typical anaerobic exercises that use your muscle, such as lifting weights as you mention in your question actually helps to preserve the muscle. It's a signal to your body that you need that muscle. You lose muscle when you don't eat enough protein and ...


1

The situation is a bit tricky. Every exercise leads to muscle increase, but only in that amount that is needed to handle the situation. Sprinters need a lot of strength in legs, so their leg muscles are growing bigger. So with mountain runners. Marathon runners don't need a lot of strength, they need endurance. In theory, you can have both, marathoner's ...


1

Maybe there are other ways to do it, but when I do high intensity workouts, I work as hard as I can. I don't think there is any point to worrying about heart rate or being in some particular "zone." As for rest, only if you are so tired that you can't complete the next rep, take a very short rest (e.g., 2-3 breaths) and get back after it. If you rest longer, ...



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