4 Training Methods You Should Be Using To Power Up Your Fitness
Whether you’re an elite marathon runner or a casual gym goer conditioning is vital for performance and overall health. In this blog I will outline 4 different conditioning training methods that will build on your aerobic and anaerobic energy systems in order to boost your performance in the gym and in your life.
An article by Ben McMullan. Click here to read Ben’s profile!
One of the best things about conditioning workouts is that the training intensities is all relative to your ability. These methods will work for anyone as long as the work rate is at the same relative intensity. So whether you’re looking to take your performance to the next level or you want to mix up your training, give one of these a try.
1. Cardiac Output
You’re cardiovascular system is the power platn of aerobic energy production. It does the job of pumping blood throughout the many miles of blood vessels deliverying oxygenated blood t active muscles. The Cardiac Output method is highly effective for improving how much blood your heart can pump with each beat. This method has been around for centuries. In recent years this form has training has been given a bad rap and people have shunned it in favour for high intensity interval training (HIIT), but this is a mistake because it develops the heart and vascular work in a way that HIIT simply does not. The cardiac output method increases the hearts ability to pumping larger volumes of blood per beat, while HIIT improves the strength of the contractions. Each session should last 30-90 minutes increasing volume over time. This method can be used 1 – 3 times a week.
2. Cardiac Power Intervals
CPI are designed to increase strength and contractile abilities og the cardiac mucles tissue through high intensity work. Even though the heart isn’t the same as skeletal muscle it can still become stronger through training. Similarly to cardiac output nmethod, CPI works on the ability of the heart to pump more blood out from the heart but does this through more forceful contractions. This type of training can induce an increase in mitochondria in the heart aresulting in decreased fatigued at higher heart rates and your capability of delivering oxygen around the body. This training method can be used 1- 2 times a week.
3. Alactate Capacity Intervals
Capacity training can be best though of taking a system to its limits, so to train this quality we have the take the alactic system to its limits of energy production. You want to use exercises that are suited toards explosive power and ones that use as much muscle as possible. Unlike power intervals you will definitely notice and accumulate significant fatigue as you challenge the outer limits of capacity. Maximum power should be maintained throughout the whole rep. This can be mentally challenging when done properly, so if its easy then you aren’t doing it right. This can be done 1-3 times a week.
4. Lactic Power Intervals
Lactic power intervals are as the name inplies, they increase how much power your lactic system can generate. As the key is with all power training intensity during these intervals needs to be 100%. In essence, it is using the system to the maximum of its capacilites in order to drive adaptation so going 50% or 75% won’t cut it. The main outcome of this method is an increase in maximal rate of lactic energy production and increased fast twitch muscle fibre power output. This training method can be used 1 – 2 times a week.
