FOCUS
07-12-2007, 13:00
Training the Systems
Training methodologies are governed by several factors: % effort, length of effort, and work to rest ratio. Understanding these factors can permit the leader to develop sound programs that meet the goals while also provide variety for the participants.
As discussed the AnA system is an all-out effort lasting up to 10 seconds. Depending upon your fitness environment, there are many ways of incorporating this training into your regime. In the weight room, a trainer could prescribe one to several repetitions of heavy explosive lifts which utilize multi-jointed actions (such as squats, hack squats, power cleans, bench press). In a studio, water, or outdoors, leaders can provide opportunity to do plyometrics type activities (such as several squat jumps, bounds, explosive jumps or pushes) or very short sprints, so long as the efforts are close to 100% & not exceeding the 10 second timeline. Interval training (multiple sets) is an ideal way to train this system. Typically, a work to rest ratio between 1:3 and 1:5 is recommended for regeneration of the ATP stores. Full rest is ideal for this type of training. This would mean your participant would go all out with the activity for up to 10 seconds & would follow with a little to no activity break between 30 & 50 seconds. Then, the activity would be repeated. These efforts are very intense. Ensuring a good warm up prior to beginning any intervals are key.
The AnL system is also easily trained in many environments. Efforts should be gauged to be "all out" while lasting 30 – 90 seconds. In the weight room, sets of 8 – 12 reps at a harder effort (hypertrophy sets) depend greatly on the AnL energy stores. In other fitness arenas, hard effort activities that create that lactic acid burn within 30 to 90 seconds are using AnL predominantly (such as isometric holds, circuit stations, longer power intervals, slightly longer sprints). Typically, a ratio of 1:2 or 1:3 is recommended ensuring active recovery. Because of the lactic acid, it is not advised to have participants stop immediately following the effort. Rather, choose an easier activity to do for ~1 to 3 minutes, before asking the participants to go begin the next interval. For instance, in a cycling class, having the participants climb a steep hill as hard as they can for 30 seconds followed by a fast downhill light resistance spin for 1 minute before the next climb would be very appropriate. It is important to let participants know that the toll on the working muscles as well as the accumulation of metabolic waste may cause second day soreness. Similar to resistance training, it is recommended to take 48 – 72 hours break between training sessions for the same muscle groups.
The aerobic system can be trained using continuous training methods such as steady state heart rates between 55 – 85 % HRmax. Any activity that can keep the heart rate in that zone is effectively training the system. That said, it is pertinent to realize that there must always be some progression in activity so that the body does not get accustomed to only one work rate. In other words, if a person were to do the same running trail, for the same amount of time, at the same effort & heart rate, a fitness plateau would be achieved over time. In order to better challenge the AER system, the route would need to change, or the run would need to be lengthened, or the pace / heart rate increased. Conversely, interval training can also effectively aid the AER system. In setting up intervals, leaders should look for challenging activities that near the higher end of the aerobic heart rate zone & aim to hold the activity for longer than 3 minutes. With aerobic intervals, a typical work:rest should be 1: ˝ or 1:1. As there are no metabolic wastes produced, full rest can be prescribed or a light to moderate activity. In deep water, traveling hard across the pool for > 3 minutes followed by a moderate
stationary activity before traveling again would fit the bill. IN a bootcamp class, having participants line up & take turns through an obstacle course, with rest between bouts might also be very appropriate for the AER system.
In summary, there is great opportunity to train 1, 2 or all 3 energy systems in any class. Intervals provide great variety & enjoyment. They create an environment for participants to challenge themselves & work at their personal best. Caloric expenditure during intervals is often higher than steady state activity and there is evidence that EPOC (excess postexercise oxygen consumption – aka extra calories burnt to return to homeostasis) is higher with intervals than aerobic training. Bringing intervals into a fitness program allows participants to be more ready for many daily activities while also preparing them for more efficient energy usage.
Table 1 – Ideal interval training guidelines
System
Length of repetition
Intensity
Work : Rest
Type of recovery
Anaerobic Alactic
1 – 10 seconds
Very very high
1:3 to 1:5
Full rest
Anaerobic Lactic
30 – 90 seconds
High to very high
1:2 to 1:3
Low to moderate activity
Aerobic
3 min or longer
Moderate to high
1: ˝ to 1:1
Full rest or moderate activity
Figure 1
ATP ↔ ADP + P + "Energy"
Figure 2
CP( + enzyme) �� C + P
P + ADP + "Energy" �� ATP
The following exam is based upon Kelly Mackenzie’s article "Training our Energy Systems". These ongoing exams are offered to AFLCA certified leaders in each edition of the "Fitness Informer" or can be downloaded from the web site at Provincial Fitness Unit (http://www.provincialfitnessunit.ca), as an opportunity to gain Continuing Education
Training methodologies are governed by several factors: % effort, length of effort, and work to rest ratio. Understanding these factors can permit the leader to develop sound programs that meet the goals while also provide variety for the participants.
As discussed the AnA system is an all-out effort lasting up to 10 seconds. Depending upon your fitness environment, there are many ways of incorporating this training into your regime. In the weight room, a trainer could prescribe one to several repetitions of heavy explosive lifts which utilize multi-jointed actions (such as squats, hack squats, power cleans, bench press). In a studio, water, or outdoors, leaders can provide opportunity to do plyometrics type activities (such as several squat jumps, bounds, explosive jumps or pushes) or very short sprints, so long as the efforts are close to 100% & not exceeding the 10 second timeline. Interval training (multiple sets) is an ideal way to train this system. Typically, a work to rest ratio between 1:3 and 1:5 is recommended for regeneration of the ATP stores. Full rest is ideal for this type of training. This would mean your participant would go all out with the activity for up to 10 seconds & would follow with a little to no activity break between 30 & 50 seconds. Then, the activity would be repeated. These efforts are very intense. Ensuring a good warm up prior to beginning any intervals are key.
The AnL system is also easily trained in many environments. Efforts should be gauged to be "all out" while lasting 30 – 90 seconds. In the weight room, sets of 8 – 12 reps at a harder effort (hypertrophy sets) depend greatly on the AnL energy stores. In other fitness arenas, hard effort activities that create that lactic acid burn within 30 to 90 seconds are using AnL predominantly (such as isometric holds, circuit stations, longer power intervals, slightly longer sprints). Typically, a ratio of 1:2 or 1:3 is recommended ensuring active recovery. Because of the lactic acid, it is not advised to have participants stop immediately following the effort. Rather, choose an easier activity to do for ~1 to 3 minutes, before asking the participants to go begin the next interval. For instance, in a cycling class, having the participants climb a steep hill as hard as they can for 30 seconds followed by a fast downhill light resistance spin for 1 minute before the next climb would be very appropriate. It is important to let participants know that the toll on the working muscles as well as the accumulation of metabolic waste may cause second day soreness. Similar to resistance training, it is recommended to take 48 – 72 hours break between training sessions for the same muscle groups.
The aerobic system can be trained using continuous training methods such as steady state heart rates between 55 – 85 % HRmax. Any activity that can keep the heart rate in that zone is effectively training the system. That said, it is pertinent to realize that there must always be some progression in activity so that the body does not get accustomed to only one work rate. In other words, if a person were to do the same running trail, for the same amount of time, at the same effort & heart rate, a fitness plateau would be achieved over time. In order to better challenge the AER system, the route would need to change, or the run would need to be lengthened, or the pace / heart rate increased. Conversely, interval training can also effectively aid the AER system. In setting up intervals, leaders should look for challenging activities that near the higher end of the aerobic heart rate zone & aim to hold the activity for longer than 3 minutes. With aerobic intervals, a typical work:rest should be 1: ˝ or 1:1. As there are no metabolic wastes produced, full rest can be prescribed or a light to moderate activity. In deep water, traveling hard across the pool for > 3 minutes followed by a moderate
stationary activity before traveling again would fit the bill. IN a bootcamp class, having participants line up & take turns through an obstacle course, with rest between bouts might also be very appropriate for the AER system.
In summary, there is great opportunity to train 1, 2 or all 3 energy systems in any class. Intervals provide great variety & enjoyment. They create an environment for participants to challenge themselves & work at their personal best. Caloric expenditure during intervals is often higher than steady state activity and there is evidence that EPOC (excess postexercise oxygen consumption – aka extra calories burnt to return to homeostasis) is higher with intervals than aerobic training. Bringing intervals into a fitness program allows participants to be more ready for many daily activities while also preparing them for more efficient energy usage.
Table 1 – Ideal interval training guidelines
System
Length of repetition
Intensity
Work : Rest
Type of recovery
Anaerobic Alactic
1 – 10 seconds
Very very high
1:3 to 1:5
Full rest
Anaerobic Lactic
30 – 90 seconds
High to very high
1:2 to 1:3
Low to moderate activity
Aerobic
3 min or longer
Moderate to high
1: ˝ to 1:1
Full rest or moderate activity
Figure 1
ATP ↔ ADP + P + "Energy"
Figure 2
CP( + enzyme) �� C + P
P + ADP + "Energy" �� ATP
The following exam is based upon Kelly Mackenzie’s article "Training our Energy Systems". These ongoing exams are offered to AFLCA certified leaders in each edition of the "Fitness Informer" or can be downloaded from the web site at Provincial Fitness Unit (http://www.provincialfitnessunit.ca), as an opportunity to gain Continuing Education