Feb 22, 2022
Cardio, conditioning, energy systems training: what are these,
are these the same, and why would you do them? In this episode, we
come to terms with cardio.
Let's first consider your training and exercise background. This
often affects how you think about this. Some come from a more purse
powerlifting or bodybuilding background, where the goal is building
muscle or improving strength.
A different background may be a cardio-centric, where you ran, did
cardio classes, or CrossFit, where conditioning was a regular,
dominant part of your program.
Neither extreme--cardio as the be-all, end-all, upon which you
attempt to lose weight and build health, nor the activity
avoidance, where you eat big, train big, and rest big to maximize
gains--leads to the quality of life we're seeking.
So, what role should conditioning play in your training
program?
Let's first consider the word "cardio." It's a shortening of the
word "cardiovascular," which correctly implies that this type of
training helps improve the functioning of your lunges and heart. It
comes with baggage, however, of being something done for weight
loss (e.g. I ate these cookies so I need to "do cardio" to burn the
calories I consumed).
Conditioning serves 3 potential purposes: weight loss or
calorie-burning, performance, health. There really is one
additional bonus reason that is somewhat associated with the
third.
The first reason and the purpose many associate with energy systems
training is actually probably the worst reason to do cardio. While
"cardio" can burn calories, nutrition & building muscle is the best
way to improve your bodyfat. While targeted conditioning can &
should be part of your program, don't think of it as something to
burn calories just as you consume cardio.
A second purpose for energy systems is ability to perform for a
sport, activity, or life in general. Even sports that don't require
a high-level of conditioning perform some conditioning. The example
is powerlifting, because elite powerlifters at some point have to
perform high volume, and if you're a big powerlifter, performing 7
sets of 5 squats will get you winded and you need the ability to
perform this high volume without being so winded that you cannot
perform the training to get you stronger.
Lastly, one may add conditioning to a program to improve health and
quality of life. Cardiovascular training is associated with better
health markers and better functioning of lungs, heart, and brain. A
program designed to improve quality of health should include
conditioning.
One additional benefit, related to the above, is the ability to
think, reflect, meditate, and unplug. Especially with aerobic
exercise (more on that soon), the relatively light and easy,
repetitive activity done outside and in nature can allow you to
shut off the screen time, get some vitamin D from the sun, and
think and process things (both consciously and
subconsciously).
Okay, now onto the underlying science.
There are 3 energy systems we target with energy systems training:
aerobic, glycolytic, and phosphagen. The latter two fall under the
umbrella of anaerobic (without oxygen).
Aerobic is low power, long duration. You're probably using it now.
It is the typical energy system that provides you energy, and only
gets superseded when the energy needs outstrip its ability to
provide you energy.
Phosphagen is the extremely short duration but high power output:
think Olympic lift, heavy single, vertical jump, 10m sprint. You
have the ability to go into the ready reserve of power, but it's
extremely limited.
The medium power, medium duration energy system is the glycolytic.
This is the energy system targeted with interval training or high
intensity interval training (HIIT). Training done with this should
be extremely uncomfortable, plus it's long enough that it lasts
awhile (compared to phosphagen training).
The currency of the body when it comes to energy is adenosine
triphosphate (ATP). The reaction that occurs to produce energy
breaks down ATP into adenosine diphosphate (ADP) and one phosphate
group.
There's no on or off system, so they're all working to SOME degree
all the time, but one is dominant. Just like on a lift where there
are transition points where one muscle takes over as the primary
moves from another, there are transition points where one begins to
level off and another takes over.
There's important reasons to include conditioning in your program,
but it's not a panacea and the typical reason to perform it (weight
loss) it probably doesn't serve all that well. That being said,
including cardio makes sense.
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