Let's talk about some aerobic stuff today.
Most people have no idea what
is actually going on when they try to perform some aerobic activities. It's a lot more complicated than "I go do some cardio to lose weight and burn fat". Not so simple...
Below are four aerobic energy systems; how long the work load
is, what system we are actually using and what type of exercise we typically see with each system:
Work times and type of activity:
0-10 sec. = creatine phosphate system - power exercises
10-30 sec. = anaerobic system - HIIT exercises
30 sec.- 3 min =
anaerobic/aerobic system - HIIT + longer duration
3 min + = aerobic system - longer duration
Cardio does not automatically trigger fat loss. In fact, we really only burn calories during our traditional cardio sessions. We don't really build much muscle + we don't really burn much fat...aerobic activity is to improve our aerobic output, simple as that. And actually, we burn MOST of our fat by simply walking around all day, exhaling it out as CO2....fun fact for ya. So thats why when I say just go for a damn
walk....just go for a damn walk please.
Most people run, bike, elliptical, take a class, etc. for around 30-60 mins...typically less than an a hour. Most of that time is spent in a "high intensity" mode. Meaning, you are working
incredibly hard so your body needs an immediate source of energy right NOW. Fat does not provide that. Carbs AKA sugar AKA insulin AKA glucose, (AKA you get it right?) provide that. We can even go as immediate as ATP and our creatine phosphate system but that is when our work load is about 0-10 seconds, SUPER fast and SUPER immediate source of energy is needed...we blow through that pretty quickly. Carbohydrates are a more reliable source for us.
ANYWAYS... I want you all to think of cardio sessions as improving your aerobic capacity and NOT "oh I'm gonna burn so much fat right now" because thats not how the body works...at all. These are some adaptions when we perform aerobic
training:
- Increased capillary density
- Increase the body's ability to transport and use oxygen to generate energy
- Stroke volume
- Endurance capacity
- If you cycle, you'll get better at cycling. If you run, you'll get better at running. If you elliptical, you'll get better
at elliptical-ing...get it? Great research article HERE if you want some science.
Use cardio for what its suppose to..improve your cardiac system. Use strength training for what its suppose to..improve your muscular system. Don't combine the two. Keep them separate MOST of the time to see your body adapt and make the necessary changes you want it to make.
Have a nice Sunday. Go for a walk.
