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EFFECTIVE EXERCISE The American College of Sports Medicine makes the following recommendations for the quality and quantity of training for developing and maintaining cardiorespiratory fitness in healthy adults: The activity should be one which uses large muscle groups, is maintained continuously and is rhythmical or aerobic in nature. The duration should be fron 20 to 60 minutes, of continuous activity. Training should be regular; three to five times a week. The intensity of training should raise the heart rate to 60-85% of maximum heart rate [MHR]. Strength training of moderate intensity should be added twice a week. Energy Systems To help you produce cross-training programmes, it may be useful to go over what is happening to the body during exercise, since it is these processes that we want to improve through our training regimes. They can be defined in three stages: anaerobic alactate, anaerobic and aerobic. Stage 1: Anaerobic Alactate Energy Production To enable any form of muscular contraction energy is required. This is initially provided by a limited supply of adenosine triphosphate [ATP] which is stored in the muscle. ATP initiates a complex chemical reaction that provides energy. Because there is only enough ATP for about two seconds of maximal effort, ATP has to be regenerated very quickly to allow exercise to continue. At this initial stage of exercise, ATP is re-synthesised by breaking down creatine phosphate [CP] which is another high-energy substance, stored in the muscle. Like ATP there is a very limited store of CP in the muscle - about four or five seconds of maximum effort. This is known as the anaerobic alactate stage of energy production. Stage 2: Anaerobic Energy Production To continue to exercise beyond the anaerobic alactate stage, we need a continued supply of ATP. So, before we have used up the entire store of CP, ATP will be provided by the breakdown of carbohydrates, in the form of glycogen stored in the liver and muscles, to pyruvic acid. With the production of pyruvic acid, the aerobic system comes into action by using the oxygen carried in the blood to oxidise the pyruvic acid. When pyruvic acid production exceeds the ability of the aerobic system to metabolise it, then lactic acid is formed and accumulates in the muscles. This is the anaerobic stage, sometimes called the lact acid energy system, and will allow maximal effort up to about one minute, before the accumulation of lactic acid brings muscular contraction to a halt. Stage 3: Aerobic Energy Production The aerobic energy system, oxygen transport, is relatively slow to react to the demands of exercise. However, because of its ability to use fat as fuel, of which the body has a plentiful supply, it is very efficient in the production of ATP. Exercise performance during long periods of exercise will depend on the ability of the aerobic system to deliver oxygen to the muscles. If the intended exercise session is to last beyond one minute or so then the intensity has to be reduced so that the energy demands can be met by the aerobic system. A person is said to be working aerobically when the oxygen supply to the muscles is sufficient to meet the energy demands of the activity. Muscular Development The physiological changes that the three energy productions systems cause in the body are the reason we use different training bands to bring about a specific improvement in performance. When deciding on a training regime, you should start by identifying the physical demands of the activity you are involved in to define where on the continuum you should focus your training. By training in the appropriate bands, performance in those bands can be developed and improved. Changes in the muscle make up, which may or may not be desirable, can also take place. The muscles are made up of three different types of fibres: slow twitch, which works aerobically;fast twitch 2b which works anaerobically; and fast twitch 2a, which can be trained to do either. By performing long periods of low intensity training, conversion of the type 2a fibres to work aerobically will take place. This will have the benefit of delaying the onset of lactic acid accumulation. There is a price though, and that is the reduction of explosive anaerobic power. In sports where explosive power is a vital element, then training at a high intensity will condition the fast twitch 2a fibres to work anaerobically. The effect of this will be to improve the body's ability to shunt the lactic acid away and to improve the athlete's tolerance to high levels of lactic acid. Training the Energy Systems [Using a rowing machine but same principles apply] Anaerobic Alactate Training Development of the anaerobic alactate system. The exercise pattern should be a low number of hard strokes at a high stroke rate, interspersed with some light ones. Example: 3 x [10 /5 x 10] AN 34spm. Damper setting: 3-5 Row 10 strokes hard at 34 strokes per minute followed by five strokes light repeated 10 times, rest then repeat the whole process twice more, giving a total of 300 hard strokes. During the hard stroke phase, the heart rate will soar but, unlike during longer intervals, there will be no lactic acid accumulation.Progression would lead up to 3 x [17/7 x 10], 32-36 spm. Anaerobic Training Development of explosive power. The exercise pattern should be a series of high intensity intervals of between 30-60 seconds duration. Work to rest ratio 1:2. Example: 2 x [45 sec/90 sec x 8] AN 32 spm. Damper setting: 8-10 Row 45 seconds maximum effort [this will cause high lactic acid levels] followed by 90 seconds of very light and relaxed rowing to allow the shunt mechanism to work. Repeat up to eight times, then rest for five minutes and then repeat. Progression is indicated by improved power output measured on the Monitor during hard strokes. Maintaining a higher output throughout the session indicates greater lactate tolerance. Aerobic Training Development of endurance. For aerobic training the monitoring of output is vital. Heart rate is the simplest and most practical way to control work Intensity as it increases with an increase in physical output. This is perhaps more important during long periods of aerobic training to ensure that you stay in the correct band. Aerobic exercise intensity should be carried out at between 65-85% of MHR continuously for a duration of 20-90 minutes depending on the fitness level of the athlete. The damper setting should be quite low, enabling the athlete to row with a flowing rhythm. Blood Washout/Regeneration Another excellent use of the machine is blood washout. After strenuous exercise, muscle damage and small lesions can occur, especially for those involved in contact sports. As a result, debris accumulates in the muscle leading to soreness and muscle stiffness. A period of low intensity rowing, not exceeding 20 minutes, keeping the heart rate slightly elevated at 65% of maximum, increases the blood flow through the muscle. This not only speeds up the metabolisation of accumulated lactic acid but also carries away any debris, thereby aiding recovery. |
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