1. So what does Training really do?

3. You need to Eat About 40% of potential energy in food is transferred to ATP The rest is lost at heat This will happen with or without oxygen

4. Fat Use Fat is used as an energy source longer in people who are aerobically trained This means that fat is used better in trained fit people with little in terms of fat stores than in unfit people with larger fat stores It is hard to access when you start to exercise but is in exhaustible No one starves to death – CHO is used up and protein is metabolized – This hurts the protein based immune system and people become susceptible to bacteria and viruses

5. Energy Uses at Different Workloads

6. Glycogen Utilization

7. Training to use your Aerobic System The “fitter” you are the better you will use your aerobic system You will be able to work at higher work loads without producing lactate You will recover faster You will feel better in general day to day activities Better sleep So why does this happen

8. Oxygen Deficit Any increase in intensity creates an oxygen deficit The aerobic system does not respond immediately Under a deficit, the energy requirement is met by an increase in the anaerobic glycolytic system Can be restored to oxidative quickly

9. Oxygen Debt After exercise the body does not immediately return to resting levels Oxygen will remain elevated until – ATP and CP are re-synthesized – Lactate and Glycogen are re-synthesized (liver) – Oxygen levels are restored to normal in the blood – Glucose levels are restored to normal in the blood How do these change in maximal, moderate and light exercise

10. The Relationship between Oxygen Deficit and Debt

11. VO 2 Max The maximum volume of oxygen that your body can use Usually expressed in mL/kg/min Is increased with exercise Is partially genetically determined Goes together with Lactate Threshold to give the work rate that someone can work at

12. Blood Lactate Threshold This is not reached under aerobic conditions at low levels of activity As exercise becomes more intense the muscle cells cannot meet the energy requirement quickly enough The muscle moves to quicker energy metabolism through anaerobic metabolism This level is generally higher in trained athletes – meaning that they can work at higher levels without moving to anaerobic metabolism

13. Trained Athletes Lactate Threshold is Higher due to Fitness in: Lungs Blood – Carry Oxygen, Glucose and Lactate Heart – More circulation and stronger beat Capillary Density – muscle exchange area Mitochondrial size and number Enzyme Concentration

14. Anaerobic Threshold Training 2X per week 95-100% of VO 2 max Reps are 3-5min in length 4-5 sets Rest intervals are 1:1

15. Lactate Threshold

16. ATP turnover rates from PCr hydrolysis, glycolysis, and oxidative phosphorylation during each time interval in the first (A) and third (B) bouts of maximal isokinetic cycling.

17. So put it all together The Aerobic system will work to higher activity levels Oxygen Deficit will occur at high work loads and will last a shorter period of time Lactate will be processed faster and take high work loads to produce it Oxygen Debt will last for shorter time periods and recovery will happen faster