Building the Aerobic Base - LSD

Who needs long slow distance training? Unless one is in exceptional shape, or has an insufferably high self-opinion of their conditioning, then that basically means everyone.

For the most part, training is conducted with a view to improving many qualities at once. This is known as the conjugate method. It is also the main programming system used by the majority of trainees whether they realise it or not. Seems everybody is training for strength, increased cardiovascular capacity, improved movement patterning, greater flexibility and so on. The body is under great stress to adapt favourably, and it can be difficult to set up a training system where the many qualities being trained do not interfere with the development of the other qualities. It is always wise to train efficiently. In this case, that means using the lowest intensity and the least volume that will achieve results.

So how do we apply the above philosophy to our training? If the aim is to generate results in the most efficient manner, then focusing on the characteristic that will yield the greatest gains will be most optimal. For the majority of trainees, and some athletes, the greatest gains come from building a solid fitness foundation. The aerobic system is that foundation. 

The body utilises three modes of energy production- aerobic, anaerobic lactic, and anaerobic alactic. The aerobic system is the one we use the majority of the time for low intensity work, and lasts hours. The anaerobic system takes over when the intensity picks up, and usually lasts for a minute or two before fatiguing. And the anaerobic alactic system is for all out, maximal intensity efforts, and lasts for ten to fifteen seconds. Together, they represent the continuum that is energy production, and contrary to popular belief, the aerobic system functions continually, even when the body is calling upon the more powerful systems.

Cardiac output is stroke volume multiplied by heart rate. It is basically how much blood your heart pumps. Exercising with too much intensity or with an overly high heart rate means that the heart can’t fill to capacity to force an increase in stroke volume. The benefits of increasing stroke volume are a lower resting heart rate, increased work capacity at high heart rates and an increased efficiency for recovery. To increase cardiac output, training should be at a heart rate where it can fill the heart maximally on every beat, and can be sustained for an extended time.

This means;

·         Perform low intensity exercise- walking, jogging, swimming, calisthenics etc.

·         For durations of 30-90mins,

·         At heart rates of 120-150bpm.

LSD training can be performed several times a week, although you would want to get in at least one session per week. Mixing LSD with other modes of cardio during a training week is also beneficial.

The good news is you don’t have to train at 100% every session. It’s not an excuse either for slacking off, but there is a role for easier training. Sensible programming lets you build up a base of conditioning without compromising gains from developing other fitness qualities at the same time.