What you need to know about training the cardiovascular energy systems
We have 3 energy systems we must work to increase functional performance and build up a solid more durable and efficient respiratory system.
Firstly we must work on the foundations.
1. The Aerobic energy system:
Examples - To strengthen this system going on regular 1 hour long steady runs, a two hour bike ride or the best part of a day of constant walking for a few hours. This is depending on where your current fitness levels are. Basically the longevity of energy expenditure you have over longer periods of time and having the baseline fitness to be able to endure it without feeling like you need to stop, lay down or feel the need to have a pit-stop rest, a sit down or nap.
2. The Lactic energy system:
Examples - whilst going for that 1 hour run, 2 hour bike ride or walking constantly for hours up to the majority of the day hitting peaks like coming across a steep hill during those longer period of exercises or activities listed in the examples above. So if you were to sprint/power walk up that hill giving your all for a good 60 seconds on your run, walk or bike ride. The lactic system is being used and this is the challenging part you really have to endure to build stamina strength and to increase recovery by speeding up the time it takes to get your heart rate back down closer to your average rested rate. Half way walking or sprinting up that hill, wherever your standard of fitness is at that time your heart and lungs will be working on over drive. Your legs (quadriceps) and calve muscles will be burning during the climb.
The more often you train the body to push through this sort of work rate the faster your recovery process will be. You will increase in performance and continue to cope with the longevity of holding long distance exercise for a substantial length of time ie - walking for the day, 2 hour bike ride or 1 hour jog as explained in the above examples.
3. The Anaerobic energy system:
Again this is a system that works on instant force. The stronger you are in the other systems the more you will get out of this one. Examples - from the first 10 seconds of that hill sprint run or bike cycle giving it your all. To a vertical box jump, throwing a javelin, pushing out a heavy weighted 1 rep max via a squat, shoulder or chest press in the matter of seconds at a super high intensity. They are all versions of working against a force that requires an instant explosive movement from your body.
4. What we are aiming for:
You want to be able to have a relentless supply of energy endurance in the tank to cope and sustain fast moving explosive plyometric outbursts to be able to perform over and over again. This is where the ‘Lactic and Aerobic’ energy systems come together into play.
5. How all 3 energy systems work together:
All 3 systems work together switching between each other, almost like changing gears in a car. You come to a very steep hill and you’re in 6th gear slowing down to 40mph into 4th gear. Next you’d clearly have to shift the car into 2nd or 3rd gear to get up that hill - (Anaerobic/Lactic systems). After that hill you have a 100 mile straight flat road a head of you with no traffic. Now its time to shift the gears back up to 6th gear for the longevity of the distance of cruising at a steady speed of say 70-80mph for a long duration of time - (Aerobic system) until you once again have to stop and start again.