Physiological processes

Physiological possesses during training

It is important to understand how the human body works under physical stress. First of all, we have to be aware of the muscle’s metabolism, because the muscle is doing a job when it moves the human body.  Muscles need fuel. Which fuel does it need? Please continue reading to find out.

The metabolism of muscle tissue

• In a state of rest, the metabolism of the muscle is low, however, during exercise it can be 100 times higher. Even intense inhalation is not enough to maintain Adenosine triphosphate (ATP) in the muscles which is necessary for biological oxidisation. The other problem is that, when the muscle contracts, the blood supply deteriorates, and oxygen transportation is insufficient. During a strong muscle work load, lactic acid is formed in the muscle and travels through the blood stream. In an anoxic environment the muscle gains energy from glycogenolysis, but, in order to remove lactic acid from the blood stream after exercising, we have to maintain an intensive metabolism. The lactic acid, generated during muscle work, arrives at the liver and is transformed back into glycogen. (The Cori cycle). The digestion and breakdown of carbohydrates play a major role in the metabolism of the muscle.

• Aerobic capacity: Maximum oxygen intake from the surrounding air, at sea level, for any individual time unit. The average person at rest: 250-300 ml/minute – During physical exercise: 2500-3000 ml/minute – For a top athlete: 5000-6000 ml/minute.
• Maximum oxygen intake capacity, calculated by body weight: relative O² max – ml/minute/kg = MET
• MET = metabolic co-efficiency
• 1 MET = 3.5 ml/minute/kg for an adult male
• Male – 60-65ml/minute/kg
• Anaerobic capacity: The quantity of available energy sources, without any oxygen consumption. In other words, the oxygen debt occurring due to the dynamic activity of the big muscle groups. There are 2 types:
  • Anaerobic alactacid capacity: When exercising, using maximum force and speed, in a supramaximal exercise, over a short period but maintained at the same level, produces a sudden oxygen debt.
  • Anaerobic lactacid capacity: To reach the highest lactic acid level during submaximal, or more intensive exercise or in laboratory conditions, 30-60 seconds/max. until depleted during gradually more intensive exercise.

When is a training aerobic or anaerobic or the mixture of the two?

Aerobic and Anaerobic training:  Training routines which avoid oxygen debt, developed during sustained workloads, develop stamina. Aerobic training is a low or medium intensity load. The key to aerobic training is that the workflow exist alongside the presence of oxygen.

Anaerobic training: The quantity of available energy sources without any oxygen consumption. In other words, the oxygen debt occurring due to the dynamic activity in big muscle groups.

In our body there is just enough ATP molecules available for a couple of seconds’ activity. At this point, our body starts to consume carbohydrates. When we move into the anaerobic zone, unfortunately the body can’t break down the carbohydrates completely. The side product of this procedure will always be lactic acid. The blood thickens so it body movement is more difficult which results in lower achievement level. At the moment our entire body regains the aerobic zone, enough oxygen is again available and the training can be continued. It must be noted, however, that there is a chance of a reduction in the level of achievement. As the lactic acid builds up in the body during training, our system breaks it down through an aerobic process in order to obtain additional energy sources.

Effort during HIITInn training.

Only at 100% intensity is it enough to stimulate muscles to deliver the right result. Otherwise, it is only with enormous effort that it can be achieved.  At the lower level of intensity, minor or no result occurs in power and muscle development.

A person can perform at 100% during exercise only if the exercises only takes 20-40 seconds to execute. All exercise, regardless of its power or speed, needs intensification. With every exercise routine we have to defeat ourselves in order to improve. This type of exercise always challenges us.

Thanks to these short periods, the time that the exercises take are psychological borderline. So these timings enable a person to defeat it psychologically, even if he/she is really tired. This timing enables our strength to return again and again, so we can always work at 100%. The change of timing makes it possible for us to be able to bring out the best in ourselves.

The result of this training is that we leave the scene as a winner. Each and every training session that we finished is a victorious success. After every training session we get better and better and get closer to the precious destiny of our aim.

Continuous high intensity and proper execution of the exercise plays a major role during the training to transform the body. Furthermore, it is very important to know that this proper execution is crucial during our training.

If you do your best at all times to bring out the best from yourself, and don’t look for excuses, then prosperity is guaranteed.

The effect of HIITInn training on your system.

Let’s start with the heart and circulatory system.

The result of the left ventricular muscle tissue thickening during training provides the muscles with better blood and oxygen supply. Thereby, our performance develops and we can handle a greater training load and in our everyday lives. As a consequence, our pulse is going to be slower, in both rest and immediately after waking. The flexibility of our veins to increase, allows the blood to arrive at variety of speeds and energy. The intervals in this training method facilitates the heart rate to be variable.

The metabolic possesses after a training session extends continuously for 24 to 36 hours because of Excess Post-exercise Oxygen Consumption (EPOC). The body intends to regain its rest status, so even when we don’t continue to exercise, certain metabolic possesses in our body continues to burn fat. So, even during sleep, we are “burning fat”.

This way, connective tissue in our body is also changing. We loose fat because we break down our fat stores. By continuously emptying and refilling our carbohydrate stores, we tone our body. In other words we “get ripped”.

Our system is less oxidatively stressed, and so less Reactive Oxygen Species (ROS) is generated.  The training improves insulin sensitivity and cells consume nutrients more efficiently. Large effort usually produces results on quick muscle tissue so there is no risk of losing muscle. On the other hand, long continuous workouts, which only use slow muscle tissue, can cause muscle loss and diminished power levels over the long term.