There are three systems in the body that supply cells with energy required for exercise: the aerobic system, anaerobic-lactic system, and anaerobic-alactic system. If you’re tired of doing the same cardio routine over and over, below are 3 options utilizing 3 different modalities to help mix up your training.
Aerobic:
The aerobic system uses oxygen to produce energy and is the primary supplier of energy after just a couple minutes of exercise. Whether you’re doing runs for numerous miles or 30 minutes on the bike, the aerobic system is your training target.
To switch up your training while still focusing on this system, try what is called High Intensity Continuous Training. Set an indoor bike to a very high resistance, stand/stay off the seat when pedaling, and pedal at roughly 20-40 RPM’s.
I recommend starting with one set of 10 minutes, and eventually you can work your way up to 2 sets of 15 minutes within your training sessions (5 minutes of light riding in between sets). The high resistance pedaling is going to provide the body with a different stimulus while still targeting the aerobic system due to the duration of the activity. It is much harder than it sounds!
My favorite bike for this ride is any by Keiser (shown below). It is easy to track gear and RPMs with this bike.
Anaerobic-Lactic:
The lactic system (also known as the glycolytic system) takes over as the primary energy supplier for the body after as little as 10 seconds and has a high-power output. It is thought that the lactic system could be the main source for up to two minutes, but most likely drops off around 60-90 seconds and then aerobic production takes over. Also, lactate is not what causes you to get tired! It actually acts as a bridge between the aerobic and anaerobic energy system.
Generally, for all systems, a simple way to think of training: looking for more power- add more rest time, looking for capacity-have less rest time.
For this protocol, you are going to work in 30 second intervals. Focusing on capacity, we are going to start with a 1:30 rest. That’s 0:30 seconds on, 1:30off. For 6 reps. Ways to progress this: increase the reps from 6 to 10. Decrease the rest period from 1:30 to 1:00 or even 0:30. You could also add a second set; 6 reps, rest for 5:00, then do another 6 reps.
If you have access, try it on an assault bike (pictured below). Just know, its not for the faint of heart! There is a reason the assault bike is nicknamed the Devil’s tricycle.
Anaerobic-Alactic:
The alactic system (also known as the phosphagen system) is responsible for energy production in short bouts of very high intensity activity. It has the highest power output of the 3 energy systems, but due to this it also gets ‘burnt out’ the quickest. After around 10 seconds, the alactic system is no longer the primary system at work. Supplementing with creatine can greatly improve the performance of the alactic system.
Using another new modality, try out the battle ropes with this one. You’ll work for 0:10 seconds, rest for 0:20 seconds, and complete 8 reps. After the 8th rep, take a two-minute break, before completing another set of 8.
You can come up with any routine of movements that you want, but a common order I’ll follow for something like this:
Slams
Alternating Waves
Drummer Hold Slams
Drummer Hold Alternating Waves
Left over Right
Right over Left
Inward Circles
Outward Circles
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