Aerobic/Anaerobic Training
As said previously in the "Energy Systems of Weight Training" page, weight training focuses primarily on the 2 systems ATP-PC and Glycolysis, both of which are anaerobic. This means that these energy delivering systems function without the use of oxygen, although you must breathe when exercising or else you'll become tired quicker
and the buildup of lactic acid (the byproduct of anaerobic exercise) will
accumulate faster.
Now although there are 2 different systems, only one of which can be trained. The ATP-PC system can only be trained to give an extra 10% energy so focusing on this would be almost pointless. You can train your glycolysis however. Glycolysis gives energy from anywhere between 15 seconds to 3 minutes so it provides a good amount of energy for short bursts of power. Anaerobic training could involve 3 different things: muscle strength, muscle endurance and cardiovascular. How does one train for these three things? Simple, muscle strength is built by using heavier weights and lower repetitions, pushing your muscles to move the weight it's not use to, forcing it to rebuild bigger and stronger. Muscle endurance is built by lifting a lighter weight with higher reputations, strengthening the muscle. Cardiovascular is improved by performing an exercise for a longer period of time, keeping your heart at work and strengthening it. Remember, the key to all exercise is the intensity. If you're not meeting the right intensity when doing the exercise or it's too intense, you may not be effectively exercising and ultimately not improving your muscles as much as they could be.
Strength(power): 3-6 Reps, 3-4 Sets,
70-85% RM Load, 60-90secs Rest
Endurance: 12-15+ Reps, 1-3 Sets, 50-65% RM
Load, 45-60secs Rest
Cardiovascular: Anywhere between 30 minutes - 2 hours,
50-65% VO2 max.
and the buildup of lactic acid (the byproduct of anaerobic exercise) will
accumulate faster.
Now although there are 2 different systems, only one of which can be trained. The ATP-PC system can only be trained to give an extra 10% energy so focusing on this would be almost pointless. You can train your glycolysis however. Glycolysis gives energy from anywhere between 15 seconds to 3 minutes so it provides a good amount of energy for short bursts of power. Anaerobic training could involve 3 different things: muscle strength, muscle endurance and cardiovascular. How does one train for these three things? Simple, muscle strength is built by using heavier weights and lower repetitions, pushing your muscles to move the weight it's not use to, forcing it to rebuild bigger and stronger. Muscle endurance is built by lifting a lighter weight with higher reputations, strengthening the muscle. Cardiovascular is improved by performing an exercise for a longer period of time, keeping your heart at work and strengthening it. Remember, the key to all exercise is the intensity. If you're not meeting the right intensity when doing the exercise or it's too intense, you may not be effectively exercising and ultimately not improving your muscles as much as they could be.
Strength(power): 3-6 Reps, 3-4 Sets,
70-85% RM Load, 60-90secs Rest
Endurance: 12-15+ Reps, 1-3 Sets, 50-65% RM
Load, 45-60secs Rest
Cardiovascular: Anywhere between 30 minutes - 2 hours,
50-65% VO2 max.