By Jacques Peche

Strength & Conditioning Specialist Personal Trainer

jacquespeche@gmail.com 071 - 125 - 3029

When most people want to loose weight or want to get fit, they start to do cardio work. Normally this entails climbing on the treadmill and walking for 10 minutes to an hour at a constant speed. Even health clubs and fitness trainers recommend this course of action. Now when you look at the machine, there are various programs on it, and most people obviously go for the “fat burning” or “cardio” option. At the start you might get some results if you are seriously unfit or haven’t been exercising for years. But then all progress mysteriously decline and the only thing that differs is that your cardio sessions get easier and more boring. You might think that you are getting fitter, but actually you are on a plateau or even backsliding. You might be burning a few calories, but if you really take a long hard look your return on your investment is very low, much in the same way as putting your money in the bank compared to the stock exchange. Exercise science tells us that the body has 4 different energy producing systems for energy production for movement. At the moment you are utilizing only one of them. And even this use is pretty inefficient. That is why your dreams are staying what they are… dreams. For the body to start using fat deposits for energy, you have to exercise at an easy rate for at least 40 minutes. When you stop, the body stops burning fat. And this only happens when you have significantly depleted your muscle, blood and liver glycogen supplies. So for your hour you spend at the gym, you have maybe received a 10 minute return on your investment. In this system you are going to make use of all four different energy systems. You’ll get to know them, how they feel, and develop them to their full potential. They will be integrated into your training to create a synergy which will yield a whole host of benefits. You will raise your metabolism to a level where the body burns fat effectively between workouts instead of just a during a fraction of the workout. You will have much more energy in your daily life to rise to whatever challenges you are faced with. The fitness you build in this unit will support and enhance the efficiency with which you perform the other units like power play and muscle mobilisation. You’ll also build lean muscle mass and burn a lot more calories than normal leading to significant weight loss and ultimately the physique and quality of life you are after. Your first energy system is your aerobic system. When you are using this engine you can perform a level of work for a prolonged period. That means you can keep that level (speed and intensity) for more than five minutes constant. In this system you’ll be keeping this intensity for up to 30 minutes. This energy system, you’ll be using for work for only three weeks. Then it becomes redundant as a means to reach your goals. From this stage this intensity will be the minimum required and will only be used for you to recover from the use of other energy systems. That is your work intensity becomes your resting intensity (You will rest out while exercising at this intensity). Your next energy system we call the lactate threshold. This is your body’s ability to do high intensity work for up to 3 minutes. When you are using this engine, you can use it only for up to 3 minutes. When working at this level you will not be able to keep a conversation. You’ll be exercising and breathing too hard. You’ll be making use of this system by doing supersets and circuits in your power play units and working with intervals on your energy builder units. Intervals consist out of a warm up, a work, rest, and cool down phase. You’ll start with a warm up at your aerobic intensity. This normally lasts for about 3 minutes. Then you will alternate between a work phase and a rest phase for a specific number of times. Your work phase will be at lactate threshold intensity, meaning you should just be able to make that time at that speed. Your rest phase will not go below your

this glycogen will come from your fat stores and food consumed and not from your muscle tissue. to just make it in the work phase. although you’ll sometimes use your rest phase as a cool down. Each system relates to a specific heart rate. or harder you can work determine your progress.3029 aerobic intensity. This system is what everybody is using when they step onto the treadmill and maybe get 10 minutes benefit out of. Then lastly you have your fat metabolizing energy system. . If you are 20 years old: 220-20=200 This is your Maximum Heart Rate (HR Max). others only to know when to start again. but the speed you can maintain. not the ease of the exercise. doing your best to do in that exercise at the best of your ability. and is related to the muscle groups being used only. When this happens. In your program you’ll be making more extensive use of it in the react and rebound units where you’ll do your best for that time and then rest out until you hit the bottom of your aerobic level.70 For a 20 year old his heart rate in aerobic zone will be: 120-140 (Thus during exercise his heart rate should never go below 120. For Lactate Threshold zone 2 (Hard) : HR Max x 81: HR Max x 90 For a 20 year old this interval work zone will start at 162-180 (Thus during his hard intervals his heart rate may not fall below 162. and rest is over. you will be using this system for the rest of the day doing whatever you normally do because of your elevated metabolism and your body’s need to replace your depleted muscle. So instead of doing maybe 10 minutes of cardio. Take 220 and subtract your age. Some are practical to keep track of. This refers to your body’s ability to do high level work for up to 20 seconds. Always keep the pace as hard as possible. blood. This energy engine you’ll be using with every power play exercise. or the distance you can cover. he should immediately start his exercise again. You will be working against the clock the whole time to keep you in that aerobic energy zone the whole time. For the Alactate Power zone heart rate doesn’t play a role. Here your body doesn’t use oxygen at all. The faster you can go. Here is how to work with them. you’ll be doing an hour of continuous cardio without standing in line waiting for machines or doing boring repetitious slopping around the gym.60: HR Max x 0. and should be higher than 140 during interval work phases) For Lactate Threshold zone 1 (Moderate): HR Max x 71: HR Max x 80 For a 20 year old his interval work zone will start at 142-160 (Thus during his moderate intervals his hear rate may not go below 142. And if you keep your nutrition on track. and can even go above your maximum heart rate (Something that happens often as you get fitter) but it shouldn’t fall below your bottom number in your aerobic zone which for our 20 year old is 120. Your third energy system we call the alactate power system. it will never seem to get easier.125 . and liver glycogen supplies. If you stick to this system in the way specified. An easy way to keep track of these energy systems is by using a heart rate monitor. For age 20:200 For age 30:190 For your aerobic zone: HR Max x 0. Keep at it no matter how hard it might seem. Think full out sprinting and you get the idea. Because of the nature of interval training.By Jacques Peche Strength & Conditioning Specialist Personal Trainer jacquespeche@gmail. And that is why you have a specific time to complete each unit. Afterwards you might cool down.com 071 . Otherwise you will not get any benefit. Here you measure your fitness not by how much easier it gets. giving you the will and desire to lead the life you always wanted to lead with the physique to show for it. What makes heart rate monitors extra useful is you can set the zone limits to have an alarm go off to keep you in your specific zone the whole time. And you will feel your energy levels rise significantly during the weeks and months to come.