Categorized | Endurance

Aerobic Activity for Runners — Gradually Build Your Endurance Base and Understanding High-Intensity Interval Training (Part 2)

Posted on 26 April 2012

Gradually Build Your Endurance Base.

This the second installment on Aerobic Conditioning for Runners, by Dr. Steve Gangemi (aka Sock Doc). Go here to read Part 1.

 

Building your aerobic system is vital whether you’re a marathon runner, or an average guy or gal looking to be as healthy as possible. But you have to actually develop this aerobic system, which is not done by pushing your heart rate (HR) to extreme levels and holding it for a prolonged period of time. Actually, you want to keep your HR low – such as the 180-age formula or a Zone 2 or Zone 3 heart rate. (Finding your aerobic training zone is discussed here.) This is how you develop your aerobic base for optimum fat burning, overall health, and eventually a strong anaerobic system.

Those who shun aerobic exercise are missing out on these vital benefits – benefits that will not be achieved by interval training alone. I’ve treated several NHL players who stay strong well into the third period because they have effectively developed their aerobic system – not just by skating hard but by doing some prolonged, low HR workouts. Look at another very anaerobic sport such as boxing. I love to watch Manny Pacquio train and fight. He does some 800-meter repeats but he, like other fighters, go out and run long slow distances, just like Rocky. He’s got a superior aerobic system to get him through twelve rounds of a very anaerobic event. In high school, wrestling was my main sport. For those of you who have wrestled, you’ll probably agree that it’s the most demanding six minutes you’ll even endure. Wrestling is very anaerobic, but lasting six minutes and keeping that anaerobic strength is dependent on a strong aerobic foundation.

The amount of aerobic base you need will be dependent on the type of distance you want to regularly cover. If you’re interested in all around fitness then your goal is to develop your aerobic system to the max as well as your anaerobic system. If you’re more of a strength and power athlete, then your aerobic conditioning will not need to be as developed as a long distance runner. This may seem obvious to some, but many fail to realize the importance of aerobic for all athletes.

Too Much Aerobic?

Aerobic conditioning is best achieved via long workouts several times a week. To some degree, the more the better, as long as it is truly aerobic, and eventually anaerobic endurance is incorporated once the base is built. But can you do too much aerobic? You bet you can. There are two main problems I see with those who overdo true “aerobics.” I’ll point out that overtraining the aerobic system is much less common than overtraining the anaerobic system because most people want to go too hard, too fast, too soon in their exercise program. (I will discuss overtraining more in Part 3.)

First are the people who go way too slow and actually never even get into their aerobic training zone. These people train at or below Zone 1 too often, which is best suited for recovery and super-easy days. Running slowly will increase cardiac efficiency but too slowly has what I all “diminishing returns on your investment” – it will take much longer to achieve the same results than if you were training at faster aerobic levels, if you’re able to achieve them at all. It can take years to develop aerobic efficiency, which is why you see many great long distance athletes peaking in the late 30s. If you’re always walking – that’s great – but eventually you need to walk faster, or up and down some hills, or walk/run.

Second, and more common, are distance-training athletes who do way too much aerobic for too long and don’t add in some anaerobic training either via intervals or strength work. They fail to maintain an aerobic/anaerobic balance.  I have overtrained aerobically twice (that I know of). The overtraining of the aerobic system comes with symptoms a bit different than those of overtraining the anaerobic system.  Clinically, the thyroid gland gets run down when there is too much aerobic involvement, as opposed to the adrenal glands taking the hit with too much anaerobic (at least initially). Someone overtraining aerobically will lose some body leanness and muscle mass, he’ll be more mentally fatigued, more physically fatigued, and may have a deep chill – “bones are cold.” Anaerobic overtraining may have similar symptoms but typically results in an injury “that just came out of nowhere” or you “woke up with,” as well as frequent illness/infection or getting a cold that will not remedy easily.

Interestingly, rest doesn’t correct this aerobic excess problem but rather some anaerobic activity does. So the prescription is often some hard intervals, hill repeats, and/or strength training to get the individual out of the aerobic excess syndrome.

HIIT Happens – High-Intensity Interval Training

I don’t want to call this a fad but HIIT sure does seem to be the new “in workout” though interval training is nothing new. High intensity interval training is basically alternating between a period of high intensity activity, say for 5-60 seconds, and then recovering in-between each set, typically by walking, for a period of time. Yes, these workouts can be very effective at increasing your performance and your health. They can even increase your aerobic capacity – though they are primarily very anaerobic workouts. Despite the aerobic benefits, continued implementation of these types of workouts over time will break your body down –including your immune and hormonal system.Additionally, oxidative stress (free radical damage) occurs with anaerobic excess and that can lead to premature aging and many diseases, such as autoimmune diseases and cancer.

These workouts will improve your lactate threshold and even improve how well your body uses glucose in tissues – known as insulin sensitivity. Mitochondria, those energy powerhouses of your cells, are most prevalent in the slow twitch aerobic muscle fibers, but anaerobic training will increase them too – that’s called biogenesis. You’ll also burn fat during these workouts, as well as glucose, and you’ll recruit a high amount of Type II muscle fibers leading to development of your anaerobic endurance.

So yeah, high intensity anaerobic intervals are super cool, when you’re ready for them.

Now remember that at low-intensity aerobic workouts you’ll burn more fat than glucose but at higher intensity you end up burning more calories over the long run, which can lead to more fat loss. These are all good things, but realize that HIIT workouts, as being promoted by some as “the only cardio you need to do” can be very harmful to your health and your fitness if done too often or for some too soon in a training program. Let’s not all forget, especially with the huge focus today on paleo and the health and lifestyle of our ancestors millions of years ago, we didn’t just sprint, lift, sprint, lift, repeat all day long. Hunter-gatherers traveled across vast areas over time – that’s an aerobic quality. They didn’t run as hard as they could, but they maintained a steady aerobic pace. Look at persistent hunting – one had to be in superb physical conditioning, especially aerobic conditioning, to track an animal for so long, and then utilize the anaerobic system for the sprint in for the final kill (and the throwing of the spear).

Although I feel that a person can begin strength training (discussed in Part 3) relatively early in a training program, HIIT workouts should be excluded from any program until there is a sufficient aerobic base. Unfortunately though, many start these workouts immediately due to time constraints as advocates say they’re “more practical.” It’s a time-crunch issue, much like a person looking to take a pill for a quick fix rather than address his or her health problem. Many people don’t want to, or don’t know how to, develop some aerobic endurance. Many of the studies make special note that HIIT workouts are “time efficient strategies.” That doesn’t mean they should replace all aerobic conditioning workouts. Plus, these studies are short – they’re not following participants for months after the study to see how their health and fitness are progressing. And they’re not advocating they continue in such an exercise fashion either.

HIIT workouts dramatically increase stress hormones, such as cortisol and epinephrine, which over time can lead to health problems and injuries. Low testosterone levels in men and low progesterone levels in women occur from training too hard, too often, with insufficient rest. This can come from too many HIIT workouts or too much high intensity “cardio” as discussed in Part 1. True aerobic exercise, however, can not only lower stress hormones but increase anabolic hormones such as testosterone, estrogen, and progesterone.  Anaerobic sprints are touted as a great way to increase human growth hormone (HGH), but aerobic exercise, when done properly, won’t deplete it. Excessive anaerobic can deplete growth hormone as much as proper anaerobic can increase it.

Essentially, without a sufficient aerobic base, you’ll overtrain (to be discussed in Part 4).  Once you are ready to implement HIIT workouts into your training, you should follow common sense anaerobic guidelines – adequate recovery (often 48 hours in between workouts), and adequate breaks (cycle weeks on/off depending on your program). In other words, you should not be doing HIIT workouts 3-4 times a week for several weeks (5-6+) without a change in intensity or a break, or you’re destined for problems. The amount of HIIT workouts you can handle is determined by your health, recovery, aerobic capacity, and overall stress in your life.

So remember – those who want to talk anti-aerobic are often the same ones yhat bash long. slow distance training and unhealthy looking, muscle-wasted “skinny” runners. If done properly, your aerobic workouts should be relatively not too easy but not too difficult; some say you should finish an aerobic workout “pleasantly tired.” But for many it’s not low intensity because they’re impatient to develop their aerobic system. Oddly enough, if you’re in a “time crunch” as most are, HIIT workouts can be one of the worst things for your health. Sure you’ll develop some aerobic and anaerobic conditioning faster than if you just logged in a bunch of miles, but when you’re already producing a lot of stress hormones from being in that “time crunch” and also most likely eating poorly and not sleeping well, more anaerobic activity in your already anaerobic life is not a good thing. It’s a great way to soon be injured or develop some health condition. That’s fitness achieved by compromising health. You might not care to run a 10K in 40 minutes but you should be able to run one in roughly one hour – and not all out anaerobic, which an unfit person wouldn’t be able to sustain anyway. To me, that’s a level of fitness.  You’re not going to get there doing just speed work.

 

 

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9 Responses to “Aerobic Activity for Runners — Gradually Build Your Endurance Base and Understanding High-Intensity Interval Training (Part 2)”

  1. Kevin Ball says:

    Great explaination of Base training. Many don’t know where to place HIIT and Extreme Conditioning Programs (ECP) that are marketed so heavily today as the best way to become fit.

    Kevin Ball, MS, ACSM-HFS, NSCA-CSCS

  2. Sock Doc says:

    Thanks Kevin. I think Crossfit owners should have a “Crossfit Prep” class for at least 6 weeks required for all members before they join and start their typical WOD (workout of the day).

  3. Tom says:

    What do you mean by the thyroid gland gets run down? Do aerobic athletes need more iodine in their diet because they sweat more? If so, what is the best way to get it?

    • Dr. Gangemi says:

      Tom, too much aerobic will run down the thyroid hormone because it stressed out the gland. It’s not documented anywhere that I know of, but it’s a clinical correlation that I and others have made. It doesn’t have anything to do with iodine.

  4. Liz says:

    Thanks for all the great information. I recently purchased a HR GPS combo to start tracking my aerobic endurance. When I have my aerobic foundation built, what do I do with it during a race (5k plus)? Is the goal to race at 80% of VO2 max, or just train at that level? Can I ignore my HR during a race and run at a faster pace, knowing that I have a solid aerobic capacity?

    Thanks!
    Liz USAF

  5. Dr. Gangemi says:

    Liz, no need to factor in VO2 max here – it is irrelevant. Depending on the duration/intensity of the race and your fitness level, you can definitely race at a higher HR than what you’re training. For example – a marathon or longer you are going to usually race at a Zone 2 maybe 3, shorter at upper Zone 3 – and something like a 10K or less then well into Zone 4. These are general guidelines though, and have to be tailored to fit your fitness and health. Sure if you’re headed out for a 5K then usually no reason to keep checking your HR.

  6. Kanishka says:

    Hi,

    I must thank you for the extremely informative pieces on aerobic capacity building. I eagerly await the remaining 3 parts of this series.

    I wanted to check what constitutes a good aerobic base for someone at the beginner level training for a marathon. Is it ok to measure it in terms of miles or number of weeks or time spent in aerobic training? Any ballpark benchmarks would be useful.

    Also, are there any recommended training programs / resources which lay stress on the aerobic base build-up? Most of the famous one I have seen follow the set pattern of 3 workouts a week (one interval, one tempo and one long run).

    Thanks,
    Kanishka

    • Dr. Gangemi says:

      A base is built through general progression over the days, weeks, and months. Time is different for everybody – use the guidelines I discuss to monitor your progress. Interval training and tempo training are NOT recommended during the aerobic base building period.

      Part III should be up soon, thanks!

      • Eric says:

        Thanks for the great info, and sorry to be a bit dense here, but which guidelines are those to know when you have a sufficient base to start HIIT workouts?


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