Run for aerobic base and alactic state

Editor's note: Adam Rees is Founder of GRIT GYM, a gym based on results, creating a culture and lifestyle of performance, strength, health and freedom. This is the last of a two-part series on cardio preferences. Part I: 2 different sides to cardio debate

Something important to understand in the cardio vs. cardio debate is humans ran their food for thousands of years.

This is why we are so good at running at — and maintaining — a galloping pace. The reason we are able to do this is because we sweat better than any animal on earth. The sun only hits us on the top of our head and shoulders, which helps regulate our body temperature. For most animals, the sun hits their entire torso, where all their vital organs are located.

We are able to run them to heat exhaustion then walk up and club them in the head and have a nice meal.

How we train has much to do with our ancestors ability to survive. The reason you are able to run at such a wonderful galloping pace is because you are the offspring of those who were able and, if you were able, you got to eat. If you got to eat, you could live long enough to reproduce, then your genes got passed on, which leads to us.

It's whoever is the most adaptable, not survival of the fittest.

Why is steady state cardio still important? Why is it significant? Why are their two camps?

It is extremely good for your body to get your heart rate up and keep it up for an elongated period of time. It drives blood flood, it drives recovery, it has a mental component, it does good stuff for your heart.

You're heart physically changes it's durability and ability to expand and pump blood easier just like your muscles and becomes much more efficient. There's an affect on your autonomic nervous system, meaning your mood improves, you're more productive, have less stress and are able to deal with stress better. Not to mention the ability to relax much easier.

So where's the beef? The huge error comes when training the aerobic base too often. One day a week is all you need.

Doing too much isn't necessarily a good thing. Usually it's real bad. Our ancestors ran food to death, but they did not do it everyday. We can maintain 'aerobic base' for 30 to 45 days.

What about the interval stuff? What about alactic and glycolytic training? What are you supposed to do with that stuff if aerobic base training is so great?

Alactics and glycolytics are the indisputable No. 1 way to burn calories and burn fat. Any contention against this is pretty silly. Plus, they are way more fun.

Our bodies are not set up to do alactics and glycolytics well. Performing things we are not efficient at causes our bodies to work harder, burn more calories and use stored energy differently. And that reaction is extremely potent and extremely effective.

How often are we supposed to do alactics and glycolytics? Totally depends on what you are going for. Some people might only need one day a week, others need two or three.

Balance goes a long way. And especially after the age of 16, minimum effective wins out.

Why not just forget about aerobic base stuff and focus on the alactic and glycolytic training to get more out of that?

If you focus solely on your alactic and glycolytic training you are narrowing the effect of the training on your body because you don't have the foundation. If you have a small base then you are going to have less at the top. If we can build a bigger base, we can get more out of the stuff at the top.

Keep it conceptual, you change the details based on the target, so if the target is fat loss or performance, you will change the details but not the concept. And the concept is if you build your base you will get more out of your alactic a glycolytic training,

l Contact Adam Rees at Adam@GritGym.com