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Although exercise to
challenge the cardiovascular system may seem like the simple part of your
exercise program, that's not
You'll realize, too, that you have three different energy systems (one aerobic and two anaerobic) that work together to fuel optimal cardiovascular performance. Both the aerobic and anaerobic systems need to be trained. The aerobic system generally manufactures energy for low- to moderate-level intensity exercise. If you're highly trained it can even sustain high-intensity activity. Consider a competitive runner who keeps a five-minute pace per mile for 26 miles! Aerobic effort is relative to your personal cardiovascular fitness level. A five-minute-mile pace that would drop most runners into an exhausted pile of heaving breaths is a very manageable submaximal effort for highly conditioned endurance athletes. The aerobic system helps you recover from fatigue that results from fairly hard to all-out and short-duration anaerobic exercise. A strong aerobic base lays a training foundation that allows you to work longer at higher, yet manageable, intensities and still remain predominantly aerobic. At higher levels of effort you'll be able to postpone fatigue and recover more quickly. The two anaerobic systems produce energy to meet activity demands that call for intense, immediate, and relatively short-duration periods. The aerobic system is not capable of providing energy for intense activity that is of short duration. Ten repetitions performed to fatigue, a 100-meter sprint performed all-out, a quick pivot or leap, or a 30-second burst of speed during a run represent examples of activities that use anaerobic energy contributions during exercise. It's important to prepare both the aerobic and anaerobic energy systems to meet the demands of your training and daily life. Ultimately, all activity depends on the aerobic energy system to produce energy and replenish exhausted energy stockpiles.
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necessarily the case. Understanding why you
participate in the cardio activities you do can help you avoid boredom while
simultaneously improving your results and giving your mind a break. And,
knowing how to change your program and what level of effort to work out at
will maximize your cardiovascular training time.