3 minute read
Improving Aerobic Capacity to Improve Health
Improving Aerobic Capacity to Improve Health
By Mark Nemish
In my previous column, I discussed a method of assessing your aerobic fitness level by testing the concentration of lactate in the blood associated with exercise intensity, i.e., speed in running or power on a bike. The lower the blood lactate at a certain intensity or the greater the intensity at an associated lactate concentration, the greater the fitness level.
Mitochondria are microscopic organelles that are the powerhouse of nearly all of our body’s cells. They produce the energy (ATP) needed to perform all cellular functions of life: muscle contraction, organs to function, etc. As a result, the function, size, and number of mitochondria are crucial and representative of our overall health.
Poor functioning, small, and lower number of mitochondria are indicative of over-nutrition, poor aerobic conditioning, aging, and disease states.
The importance of being in better cardiovascular shape while we age was outlined in my first article. Those who are increasingly fit in their middle and later years of life live longer and stay freer from major all-cause mortality diseases like cardiovascular disease, cancer, and many neurodegenerative diseases.
The research data on the relationship between fitness and health is compelling. Many in the aging research field are convinced that the genesis of decline in functional aging begins with a decline in mitochondrial function, size, and number.
However, what’s exciting is the notion that it’s never too late to improve your mitochondrial health through improvements in fitness.
Extensive research has found that many types of aerobic training, be it moderate intensity continuous training (MICT), high intensity interval training (HIIT), and sprint interval training (SIT) can be very effective for improving the function, size, and number of mitochondria.
MICT is more associated with Zone 2 training that utilizes a greater proportion of energy from our bodies’ stored fat, otherwise known as LIPOmax training. HIIT and SIT utilize more stored sugars (glycogen) to fuel workouts. Which one or which combination of methods you use depends on a number of factors—training status, amount of time to train (daily, weekly), motivation to succeed, pain threshold, etc.
As one ages, however, HIIT or SIT workouts are harder to recover from and may need to be employed judiciously, perhaps one or two times a week. MICT can be performed more frequently.
I would advise using all types, but employ the 80/20 rule; 80 per cent of the time, utilize MICT for 30-60 minutes a day. And 20 percent of the time incorporate HIIT/SIT throughout the week.
One of the benefits of HIIT/SIT methods is the less time it takes to perform them. In addition, much greater lactate concentrations will result with HIIT/SIT workouts.
Research is finding that lactate from HIIT is important for signaling improvements in other health-related body functions, including enhancing mental acuity and cognition as we age.
My next article will outline a concept called Metabolic Flexibility and how type of exercise, disease states, such as Insulin Resistance, and nutrition can influence it. You’ll also learn how fasting lactate can be an important proxy for metabolic flexibility and health.
Mark Nemish is currently the owner-director of Precision Health Performance in Round Hill, dedicated to optimizing the health and fitness of people in need of lifestyle change. He spent 22 years as head strength and conditioning coach for the Washington Capitals (2007-23) and Nashville Predators (1998-04) in the NHL.
