The Importance of Aerobic Training
The Importance of Aerobic Training
It’s been a known fact that many Crossfitters see a workout, such as a 5K run or today's workout that is a 2000m Row into a 150 Cal Bike ride finished with a 1 mile run, and immediately think of ways to skip the class or find a barbell in the back of the gym to lift. While, I was this way for a long time and I have come to realize the benefits of training the Aerobic system in relation to the anaerobic system to not only improve my performance during events/crossfit competitions but my overall health as well. So for this article we are going to go over the health and performance benefits of Aerobic Training.In a recent study published by the World Journal of Cardiology titled, Aerobic vs anaerobic exercise training effects on the cardiovascular system (this article can be referenced several times throughout this article. See full article HERE). The authors concluded that “The inherent advantages of physical exercise stem from an increase in the cardiac output and an enhancement of the innate ability of muscles to extract and utilize oxygen from the blood. This benefit is further compounded by the benefit physical exercise has on high-density lipoprotein cholesterol (HDL-C)[4], adipose tissue distribution[5], increased insulin sensitivity[6], improved cognitive function[7], enhanced response to psychosocial stressors[8], as well as determent of depression[9]. With the benefit of physical exercise well established…”Below I’m going to show the benefits of Aerobic and Anaerobic exercises and the prescription that has been encouraged for both in an exercise program for general health and wellness.Aerobic Training: “The American College of Sports Medicine (ACSM) defines aerobic exercise as any activity that uses large muscle groups, can be maintained continuously and is rhythmic in nature[10]. As the name implies, muscle groups activated by this type of exercise rely on aerobic metabolism to extract energy in the form of adenosine triphosphate (ATP) from amino acids, carbohydrates and fatty acids. The ACSM also states that aerobic energy system is accessed by the cardiorespiratory systems ability to supply oxygen and the capacity of the skeletal muscles to utilize oxygen[14].”What does this do for us hormonally: *see Exercise training and blood lipids in hyperlipidemic and normolipidemic adults: a meta-analysis of randomized, controlled trials.
- Reduction in total cholesterol
*reduces fatty deposits in arteries - atherosclerosis
- Reduction in low density lipoprotein cholesterol
*reduces risk of atherosclerosis
- Reduction in triglycerides
*triglycerides might raise your risk of heart disease and may be a sign of the metabolic syndrome. Metabolic syndrome is the combination of high blood pressure, high blood sugar, too much fat around the waist
- Increase in High-Density Lipoprotein
*Having high HDL levels helps carry cholesterol from your arteries to your liver, where it can be used or excreted. Having high levels of HDL also has antioxidant and anti-inflammatory effects, and is linked to a reduced risk of heart disease*Essentially are body becomes more effective at burning fat for an energy source. How many times a week/how long should we train in the aerobic system? According to a study done by a Danish group, they were able to represent what they called a “U shaped association” between aerobic exercise and mortality. Their research quantified 1 to 2.4 hours of aerobic exercise over 2 to 3 times per week as the optimal quantity and frequency standard of aerobic exercise to promote improved health. Interestingly, they quantified any amount above that standard as being indifferent to the mortality risk, as that of sedentary individuals *see reference [Dose of jogging and long-term mortality: the Copenhagen City Heart Study.]How does this training help with my performance in CrossFit? Increasing our Aerobic Capacity will give our bodies the ability to shuttle lactic acid efficiently and get rid of the waste produced while doing vigorous exercise. In other words, it will help your recovery between Crossfit workouts improve allowing you to train harder, train efficiently, and train safely throughout your time at CrossFit Bound.