Anaerobic Training

An anaerobic workout is training above the aerobic maximum heart rate and includes all types of weight training, in addition to push-ups, pull-ups, sit-ups, and crunches. Ideally, you should not train anaerobically until you’ve developed a very good aerobic base, typically after three or four months, or even longer. Even after a good aerobic base has been developed, some athletes are unable to tolerate the stress of regular anaerobic workouts. This may be the case even while performing anaerobic workouts without any physical problem only to find out a week or month later that an injury has been brewing. Many endurance athletes find that training only aerobically is the best formula for success since most of their competitive energy (usually more than 95 percent) comes from the aerobic system. In this situation, they rely on racing to successfully provide anaerobic stimulation. Others find anaerobic training helpful for training and competition. Once anaerobic training begins, however, one might see the aerobic system plateau. In some athletes, this occurs after a brief period of improvement. The plateau typically continues through the race season and aerobic function usually won’t improve (per the MAF Test) until the next aerobic base period. Any regression in aerobic function during an anaerobic or race period should serve as a warning sign that an imbalance—in the form of the overtraining syndrome—is developing.

With careful planning, the potential benefits of anaerobic training include physical changes such as building anaerobic muscle fibers and increasing your muscle power. While power can be helpful in some events, it’s not a primary factor in endurance sports (otherwise, the strongest athletes would always be the top finishers instead of those with the best endurance). Anaerobic training can also produce metabolic changes that help a variety of chemical factors including the hormonal system. Mentally, many endurance athletes are convinced that anaerobic training is important. But be careful and prudent, since most injuries, ill health, and other aspects of overtraining occur during the anaerobic phase.

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Most of your anaerobic benefits may occur within three to four weeks of the onset of anaerobic training. This is associated with the overreaching state—one that may precede the first stage of overtraining. Carefully monitoring your signs and symptoms, and MAF Test, is very important—a normal plateau is acceptable but a regression in your MAF Test is not and may be your first indication you’ve crossed the line to overtraining.

Studies also show an increased risk of overtraining after about three weeks of anaerobic training. If the MAF Test shows a decline in aerobic function, anaerobic exercise should be stopped. This may indicate that you have obtained adequate anaerobic stimulation, perhaps as much as your body can tolerate, and further anaerobic training is unnecessary. It may also indicate that there is some imbalance preventing the body from progressing further. In either case, it is important to cease all anaerobic workouts.