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The basics of conditioning: Energy Production and Energy utilisation Here is a nice summary of the components of conditioning from Joel Jamieson’s book, Ultimate MMA Conditioning (2009). In order to be “fit” your body needs to be able to: https://images.squarespace-cdn.com/content/v1/5fcb0a21ab42535c148e2936/ba4c3791-4c14-4231-8131-fad5d7e7d1be/atp-adp-2_med.jpeg Blog - Part 1: the art and science of Conditioning (the Aerobic System) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5fcb0a21ab42535c148e2936/45f8f5d6-fc8e-455b-9304-b91189d822a7/Energy-System-Potential.jpeg Blog - Part 1: the art and science of Conditioning (the Aerobic System) - the three ENERGY systems There are three main energy systems that come into play during activity: Anaerobic alactic (ATP-PC) Anaerobic lactic Aerobic The intensity and duration of the task dictates which energy system predominantly supplies your muscles. https://images.squarespace-cdn.com/content/v1/5fcb0a21ab42535c148e2936/d61351d7-1367-4259-b9c9-0a6e46ca3461/Bolt_2880x1620_Lede.jpeg Blog - Part 1: the art and science of Conditioning (the Aerobic System) https://images.squarespace-cdn.com/content/v1/5fcb0a21ab42535c148e2936/6e92caf7-da22-41b5-beee-b26ff707542a/kipchoge-eliudfh1d-london19-jpg-1556468114.jpeg Blog - Part 1: the art and science of Conditioning (the Aerobic System) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5fcb0a21ab42535c148e2936/f9db89e4-83b1-4080-8ccc-ed07158a76b2/xlactate_threshold_graph2.jpg.pagespeed.ic.MBoH_bU-wY.jpg Blog - Part 1: the art and science of Conditioning (the Aerobic System) - Let’s rehash back to the last chapter: “The reason why the anaerobic system can’t sustain power output for a long time is due to the accumulation of byproducts from these chemical reactions. Lactate and H+ (acid) are produced as a byproduct in the absence of oxygen. It is thought that H+ can induce fatigue and inhibit muscle function.” https://images.squarespace-cdn.com/content/v1/5fcb0a21ab42535c148e2936/ec4daa1a-e716-46c7-acc1-e8a7b135c78d/Screen+Shot+2022-06-21+at+10.32.31+am.png Blog - Part 1: the art and science of Conditioning (the Aerobic System) - Training adaptations There are two adaptations that we look to achieve when looking at conditioning. Improving OXYGEN SUPPLY How MUCH blood can be pushed out (stroke volume) with each heartbeat? How HARD this blood can be pushed out (cardiac contractility) with each heart beat Improving OXYGEN EXTRACTION Increasing number & size of slow twitch muscle fibres Improving oxygen usage of fast twitch muscle fibres https://images.squarespace-cdn.com/content/v1/5fcb0a21ab42535c148e2936/c591f544-565b-41cd-8d3c-cba7008eb3b2/Stroke+volume+.png Blog - Part 1: the art and science of Conditioning (the Aerobic System) - 1. Improving stroke volume This is usually the starting point for any new athlete looking to get into improving fitness. The way to improve stroke volume is to improve how much your heart can fill up with blood. The way we achieve this is through slow and long runs. Slow runs at lower heart rates (120-150 beats per minute) allows for your heart to fill up with blood and expand. This process over time produces an effect called eccentric hypertrophy, where the heart dilates to allow more blood to fill up. This essentially increases how much blood can be pushed out with each heartbeat. https://images.squarespace-cdn.com/content/v1/5fcb0a21ab42535c148e2936/1105f9c2-f1e0-4023-96fb-8fc202d5aec7/Contractility.png Blog - Part 1: the art and science of Conditioning (the Aerobic System) - 2. Improving Cardiac Contractility Cardiac contractility refers to how hard the heart beats to push out blood to your muscles. The best way to achieve this is through interval training. This also improve mitochondrial density in the heart. 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