SPEED & CONDITIONING

In a world where time is money, and money is time, it's odd to see individuals running for extended periods of time. To make this easiest, the body has multiple energy systems but we will focus on the aerobic and anaerobic systems. the difference between the two systems is the aerobic (endurance) system's dependence on oxygen, and anaerobic system's lack of dependence on oxygen.

Purposely taking part in aerobic system training seems to only make sense for those that compete in moderate intensity sports/events. Although it is common for soccer, hockey, basketball, and even baseball pitchers to par take in endurance training, they are far from endurance sports.

Unfortunately for them, the aerobic training they are doing is actually detrimental to their overall performance.

“The consequences of aerobic exercise are too detrimental to be considered an effective training modality for anaerobic athletes; let alone a necessary one.” – Charles Pfeiffer, Strength and Conditioning Journal, 2013.

On the other side, training anaerobically can enhance aerobic performance. Short, intense bouts of speed, strength and power will improve one's ability to cover more distance. This not only goes for athletes, but also for the general population as well. If one is already strength training the best ways to keep an aerobic capacity would be to perform HIIT (High Intensity Interval Training) or SIT (Sprint Interval Training). HIIT would consist of sprints or high intensity movement (cycling, jumping rope, sled push/pull) for no longer than 60 sec with equal rest intervals. (10 x 1min:1min) SIT would consist of shorter higher intensity sprinting, cycling, or sled pushing for duration's no longer than 30 seconds and not less and 3 seconds with a rest interval 5-8 times the duration. (4 x 30sec:4min)

In 2010, researchers from the Journal of Physiology found equal aerobic and health improvements from 8-12 sets of 60sec sprints, compared to an endurance training group exercising almost 98% more.

When exercising for speed or intensity you will experience equal improvements in both your anaerobic and aerobic energy systems.