Advanced Concepts of Anaerobic Exercise Intensities in Personal Training

When exercise demands exceed the capacities of aerobic metabolism, anaerobic metabolism engages to meet the demands of exercise without oxygen The two energy systems that function anaerobically are the ATP-CP system and Glycolysis. The energy system of anaerobic metabolism is designed to handle high intensities, short to mid-range bouts of effort between ate between 65 and 95 percent of VO2 maximum or between 85 and 100 percent of maximum heart rate.Training this energy system has several benefits: It increases lean tissue while reducing body fat, elevates favorable hormones for body composition and strength, increases Excess Post Oxygen Consumption and increases maximal performance output.

  1. Leveraging Anaerobic Metabolism

    • Training clients in the anaerobic energy system can speed results for both high-level athletes and the general training population. While high-tech methods exist for measuring anaerobic threshold through VO2 max testing and blood draws,these may be more relevant for athletes. For the general training population, you can also work this system by manipulating training parameters to adjust intensity. Signs that anaerobic metabolism has kicked in are accumulating fatigue, burning sensations in muscle tissue, elevated heart rate in the 85 to 100 percent max heart rate zone and an increase in rest intervals. Thus you can measure the anaerobic threshold during activity by picking up on heart rate levels and performance cues, such as exhaustion, rate of breathing and exercise form.

    Manipulating Body Fat

    • Manipulating body fat levels to help a client build muscle and lose fat is accomplished by the elevation of growth hormone and testosterone.
      Training parameters for resistance training are 65 to 75 percent of the 1 repetition maximum,12 to 15 repetitions, six to eight sets and 30 to 45-second rests. Train clients with compound movements such as squats, lunges, deadlifts, bench presses, military press and lat pulldowns three to four times a week for 35 to 45-minute maximum sessions. Cardiovascular training parameters are 75 to 90 percent of max HR for 30 to 40-second work intervals and two to three-minute rest intervals while doing treadmill sprints, stationary biking or rowing machine for 20 to 30-minute maximum training session time three to four times a week.

    Glycogen Dumping

    • Glycogen dumping through anaerobic training is where glycogen stores are depleted to the stage where the body super-compensates, leading to increased performance. Once replenished, the body can store at a higher capacity, giving more fuel for performance. For this effect trainers implement principles of high intensity interval training. HIIT parameters for resistance training are 75 to 85 percent of 1RM for three to four sets of eight to 10 repetitions with 15 to 20-second rests between sets. Use the same compound movements as listed above, four to five times a week for 20 to 30-minute maximum training session times.

      HIIT for cardiovascular training is 85 to100 percent max HR for 15 to 30-second work intervals and 10 to 20-second rest intervals doing wind sprints or using the stationary bike, treadmill or rowing machine for 20 to 30-minute maximum training session times three to four times a week.

    Two for One Cardiovascular Benefit

    • Several sports, such as soccer, basketball and tennis, require athletes to be conditioned in both the aerobic and anaerobic energy systems . Anaerobic training has carryover effects into aerobic conditioning, however, aerobic training does not have this carryover effect. Knowing this, athletic conditioning can be focused more on anaerobic training and less on aerobic by using short-term and mid-term anaerobic training parameters to cover the ranges of anaerobic and aerobic capacity. Short-term would be 85 to 100 percent HR max with 15 to 20-second work intervals and 90 to 120-second active rest intervals for six to eight cycles.Mid-term would be 75 to 85 percent HR max for 30 to 45-second work intervals and 60 to 90-second active rest intervals, for eight to10 cycles.