Many fighters and fitness enthusiasts these days are quick to dismiss aerobic work in favour of the promised benefits of HIIT for cardiovascular development. Many coaches, websites, and fitness gurus promote HIIT due to claims of improvements in both aerobic and anaerobic fitness with less time investment compared to traditional, Low-Intensity Steady-State (LISS) cardio.
However, there are several reasons to continue to include aerobic work in one's training- even if your sport is primarily anaerobic.
Aerobic training offers positive adaptations to the cardiovascular and respiratory systems that HIIT may not. The first example of this would be differences in cardiovascular hypertrophy.
Anaerobic work is performed at an extremely high intensity- as such, heart rate is significantly elevated. Because the heart has to beat so fast in order to keep up with the demands imposed upon it, the heart must become a stronger, and more enduring muscle. As a result, the adaptations that occur come from the muscles of the wall of the heart thickening and strengthening in order to be able to keep up with demands.
LISS-type aerobic work, on the other hand, generally involves lower heart rates. As such, the heart is more able to fill with blood before having to beat again. This enables the left ventricle to become more able to handle a larger volume of blood with each beat, allowing it to perform more work with less effort. The adaptations involved here come from the left ventricle itself enlarging, as opposed to the walls of the heart becoming more hypertrophied. This leads to more work being done each beat.
So what does this mean?
If your heart is able to do more with each beat, then the same work would require a lower heart rate during activities. This means that because you are able to do the same work at a lower heart rate, if you were to operate at the same heart rate, the potential for work to be done increases. This means that not only does aerobic work become easier, but more intense work is able to be done before relying on anaerobic systems, delaying the onset of fatigue.
Of course, I do not mean to eschew anaerobic work- I merely wish to point out one simple reason to continue to include aerobic work into your training programe. Training needs to take on a balanced approach- make sure to make time for both aerobic and anaerobic work.
Source: http://fightrunlift.blogspot.com/2012/11/aerobic-work.html
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