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Your Cardio System… Demystified! Part III

November 23rd, 2012 | No Comments | Posted in Cardio

The last leg of the “Cardio Conditioning” stool is the “anaerobic glycolysis” system. This system works together with the ATP-PC system to provide an explosive short term energy 1-2 punch. The anaerobic glycolysis system is also known as the “lactic acid” system. Now you know what I’m talking about, don’t you?

This energy system picks up when the ATP-PC system burns out. The anaerobic glycolysis system can provide up to 120 seconds of energy but really maxes out between 30-45 seconds… the average length of a shift, coincidence?

So what is lactic acid and why does it burn?
Lactic acid is simply the waste product of your energy consumption. Much like a car uses gasoline as fuel and when you drive reduces it to carbon based exhaust, your body does the same thing with its fuel source, carbohydrates. Your body’s reaction to the process of burning carbohydrates is for this lactic acid to settle into your muscles and blood stream which causes the dreaded “burning thighs”. When it settles into your muscles and bloodstream it takes your body longer to recover and can make your muscles stiffer and less elastic.

The burning muscles and longer recovery time is not the only side-effect of poor anaerobic glycolysis conditioning. Another side-effect is over-compensation and it can lead to poor development and in a worst case scenario, injury. Think about it… when your legs get tired, you are more likely to skate more upright which throws off the coordination of your upper and lower body leading to poor technique and over-compensation.
If you are looking to train your anaerobic glycolysis system, you’re going to approach in much of the same way you did for the ATP-PC system.
Here’s how:
• Training Type = Full-out Spring Intervals
• Training Time = 30 to 45 seconds
• Ratios:
o Work to Rest (Initial Phase)= 1:5
o Work to Rest (Ending Phase)= Progress down to 1:1
o Reps (Start)= 6 reps, 1 set
o Reps (Progress to)= 10 reps, 1 set
• Frequency = 2-3 per week
Make sure that your system is training all three of your cardiovascular systems. It’s the development of all three systems that will all you to take your game to the ELITE Level.