Thoughts on Anaerobic and Aerobic training/conditioning

[universible]

I, like quite a few people on here, am working towards my LE career....part of that is working on a regular conditioning program.

It doesn't matter if you're working towards the (and I realize there are plenty of other tests, agencies, and jobs out there...these are just off the top of my head) FBI PRT, DEA BAT, PD or SO PFT (is that what they call it? :confused: ) conditioning is important to this type of work.

After looking at how I trained before I started all this, and now, I can see that I am now more concerned with keeping my 1.5 mile and 2 mile times down (because of my FBI app) than most anything....running is good and all, but is this type of running really important to the work we're all in/striving for?

It seems to me that I am working more on aerobic training, rather than anaerobic training. I don't think this is a good thing. I guess I could mix in some HIIT (interval training) in my workout...but wouldn't it be better to just focus on HIIT, and mix in longer runs?

What do you folks think? What types of training do you do? Have you adjusted it specifically to what you need in your work?

I should add in that I also have a bodyweight workout I do throughout the week. I don't lift however.

Ted

[ATF SAC]

Physiologically, (probably muffed the spelling) combat is anerobic.
Short and high power.Day to day is aerobic, endurance. Lifestyle of weights and running. Going to pull your head off in the morning and be up all night shadowing your crew.

[RezMo]

i strongly suggest that you incorporate some weight training into your workout program.some people are hesitant about performing bodybuilding exercises because they think that they may become too big and therefore actually become slower.in truth;weight training will work wonders for you.added muscle mass will help your body burn excess bodyfat which will in turn increase your stamina and lower your running times.eat a diet that consists of plenty of lean protein(chicken,tuna,turkey,etc)and limit your intake of carbs,especially in the evening.drink as much water as you can.the water not only keeps you hydrated during exercise,it filters waste products from the blood which allows the body to function at peak levels.if you give my suggestions a try,i can assure you that you will be pleased with the results.pm me if you need me to outline a beginning program for you.i have a good deal of education and training under my belt in this field.....good luck.

[Paul E. Nunis]

Good point about combat situations coming in short bursts, which don't draw on aerobic capacities...wouldn't hurt to look into plyometrics as well.


A varied training program has lots of advantages in terms of overall health, stress reduction, injury prevention, and so forth.

Paul

[Brindle]

What is the difference between the words/terms anaerobic and aerobic? Isn't aerobic, like a two-mile run and anaerobic like a 40-yard sprint or weightlifting?

[ATF SAC]

You are close to it as I understand it. Aerobic fitness is gained by exercise wherein you raise your heartrate and then maintain that higher rate over a period of time (20 plus minutes). Think of the long jog or what you are doing watching those shows in the morning (you are there for the exercise aren't you?) Spinning, stairmaster, treadmill or a nice brisk long walk. Cardio vascular fitness. Anerobic is carrying those machines around the gym floor, reps and weight, reaching muscle exhaustion in relatively short time frames where you are not maintaining a raised pulse.

In fight situations you pay a price for all that adrenaline coursing through you and that price is exhaustion. Delivering damage hard and early is the key to winning.

Aerobic training will prevent you having a heart attack. Anerobic allows you to give your opponent one. Consider the pugilist, roadwork, skipping rope, the light bag are all mostly aerobic. Weights, the heavy bag, the medicine ball, sparring are basically anerobic. Endurance for the length of the bout; power for the contact during the individual rounds.

Another fact of life and death interraction is that your fine motor skills go away. Essentially, couldn't scratch your nose without pulling your ear off. Gross muscle skills actually improve. Good to have gross muscles to improve upon. Just a personal view, and to the extent an old guy with a few extra pounds is allowed one, want to ensure that as you add muscle you work on flexibility. Aerobic helps here. Problem with vanity muscle is some folks show well and can't get it out of their own way.

Agility and balance are important, both to attack or to follow one of the best pieces of advice I was ever given, "When you think about it, Jack, sometimes a good run is better than a bad stand."

Mix in some swimming or tennis or hoops or martial arts or softball or rugby or whatever. Particularly, athletic events where you can apply those gym hours in somewhat competitive situations where real world events cause you to react to the unexpected and uncontrollable. These activities are good for your fitness and add concentration and focus and anticipation.

Then go fly fishing or read a good book or knit or whatever gets you relaxed and your mind positive and healthy.

You could do some good, help your pards and have a nice long retirement.

[universible]

Thanks for the suggestions....hmmm how does all this relate to how YOU folks train? I don't lift weights because, unless done specifically not to, they isolate muscles.

I guess this post came about more because in training for these types of LE tests...I noticed that they seem to focus on some things that I didn't find THAT beneficial. A 1.5 mile run doesn't really gauge much...neither does a 2 mile. I'm saying that now that I know I can run it within their alloted time ;) So I guess that if I couldn't I might be just focusing on the challenge (ok, its still challenging).

ATF SAC - great advice, and from previous posts on similar subjects...I think we're actually reading the same book...if not on the same page.

Aerobic: The break down of energy in the presence of oxygen. Associated with long duration, low intensity, activity.

Anaerobic: the breakdown of energy without the presence of oxygen. Associated with brief, intense, activity.

I don't believe weight lifting (unless, again, specifically done to acheive that goal) is anaerobic. Now.....pushing an early 70's Chevy truck that's run out of gas, through a busy intersection...with a rise in the middle of it...all by yourself because the guy you're helping is "steering"....THAT is anaerobic....:p (my workout for last night)....

Ted

[Paul E. Nunis]

"I don't lift weights because, unless done specifically not to, they isolate muscles...
I don't believe weight lifting (unless, again, specifically done to acheive that goal) is anaerobic..."


Isn't this a lot like saying, 'I don't believe that chocolate ice cream is a dessert, unless specifically eaten as a dessert'? :)

Weight lifting refers to just that...providing resistance through a range of motion using weights... the results you achieve (or don't achieve) are due to the way you structure your weight lifting.

As far as isolating specific muscles, that is usually something that requires a specialized routine. One is more likely to NOT isolate muscles using the rudimentary press/pullover/squat weight exercises, which recruit multiple sets of muscles.

Paul

[universible]

Paul...now why do you have to bring chocolate into this? :confused: You been talking to my wife? She always catches me eating chocolate...darn it!

Weight lifting refers to just that...providing resistance through a range of motion using weights... the results you achieve (or don't achieve) are due to the way you structure your weight lifting.

is exactly what I was trying to say here:

"I don't lift weights because, unless done specifically not to, they isolate muscles...
I don't believe weight lifting (unless, again, specifically done to acheive that goal) is anaerobic..."

Maybe I should forget about this training stuff and focus on writing comprehension and structure? :D


What I was trying to get at is that I don't have a workout structured in an anaerobic fashion...so I stay away from weights. I also don't have access to weights...so that helps (or hurts) as well.

I've read that the classic weightlifting exercises...bench press, military press, squat lifts actually take away from "combat conditioning" (for lack of a better phrase)...if we're training for what ATF SAC was talking about, things like a bench press isolate muscle groups, and work on a limited range of motion. That's the idea I'm going on here. What's the thought on that? Do people see a difference in doing squat lifts (or whatever they're called) and doing more bodyweight type exercises like "hindu" squats and such?

Ted

ps - maybe I just don't understand all of this well enough to know exactly what I'm trying to ask. I just find it odd that they test us on things like a 1.5 mile run, when it doesn't really show much, when it comes to what is needed to be physically prepared for the job.

[Chainring]

Ted, I think you're just getting way too cerebral over all of this. I'm picturing a scene from one of the Rocky movies where he went back to some stinky nasty gym just to get back to basics and train. Don't worry about aerobic versus anaerobic. First, focus on conditioning for the tasks you'll need to perform while at Quantico or FLETC or wherever you end up. Later you can start thinking about what tasks you might have to perform while on duty. I guarantee you that you won't be asking yourself if you are aerobic or anaerobic while chasing a suspect or wrestling one to the ground.

I have spent the last five years training for bicycle racing. Last year I competed in 45 different bike racing events ranging from track to cyclocross to road to mountain bike racing. I became a pretty good student of aerobic versus anaerobic training and when it was needed. (It sure seems I spent an aweful lot of time in the anaerobic stage during races!)

Now that I want to be in FLE I realize that I just might need more upper body strength than a cyclist possesses. Weight lifting has been critical in building that strength and I don't see how you can go wrong with adding weights to your routine. I usually only lifted weights during the racing off season, but I am enjoying lifting much more now that I have shoulders and chest again. My weekly training routine used to involve at least 250 miles on the bike with a long ride of 80-100 miles on Saturday if I wasn't racing. I don't think I'll get to ride a bike for Quantico so running it is. I really miss racing my bike but I can't train for both.

I guess I could shorten all this by saying focus on endurance and strength training. Break it down into those two components and you'll be fine. How fit you want to be is dependent on the goals you set for yourself.

[AlB]

When trying to become a better runner, there are some general guidelines that the majority of people follow.

Build a base. This means that you should start your running with slow jogs (maybe even with walking breaks thrown in) and get your body (muscles and joints) use to the the stresses involved with running and preparing yourself to increase the duration and intensity of your runs.

Add in some speedwork. Start hitting the track and do intervals of varying lengths. 200's, 400's, 800's, and so on. Unless you are really doing some long distance racing, I wouldn't do more than 1 mile repeats. This speedwork is what makes you faster. Basically you are practicing running fast little bits at a time.

Build your mileage and intensity slowly. Do this so you don't injure yourself. Don't go to the track the first day and start doing 400's all out. Build up to it. The general rule of thumb is to increase your mileage no more than 10% a week.

A good running program incorporates both aerobic and anaerobic training. You're shortchanging yourself if you only do intervals or if you only jog around 2 miles at an easy pace. Mix it up.

I was determined as a cop to never be outrun. I found that I was better off if I just paced a little behind the guy running until he pooped out. He didn't have much fight left in him by then, which is better for me. You don't ever want to be that cop chasing after somebody and be so completely exhausted while chasing him that you can't do anything even if you did catch him. About this time, he will turn around and confront you with a smile on his face and breathing through his nose. Don't be that guy.

I'm a fairly small guy (5'11", 153), but I do lift weights on a limited basis. I think endurance ranks as most important, with strength right behind it. You carry alot of gear with you to equal out the strength differences, but you can't carry extra endurance with you. Even off the job, the benefits of aerobic exercise are many. Add strength training to that and you're looking at a long and healthy life. The key is training smart and learning what works best for you.

A good book to read about becoming a better runner is "Daniels' Running Formula" by Jack Daniels.

My favorite quote - "You can't fake endurance"

[Mr. Spock]

As someone in training, I can vouch for the value of circuit weight training - especially if you need to lose some weight. It does wonders for your energy level and metobolism. The more lean muscle mass you have, the faster you will burn calories and excess fat. Add this to a sensible, protein-rich, low-carb diet, and the running program of your choice, and fitness will come in time.

Best of luck!

[ATF SAC]

A nice weight traing circuit or mix is what I have in mind. Not Popeye forearms and a tight little butt with a beer gut so you look like you have a tournequet on and bad fitting panty hose. I alternate lower and upper body, sometimes on a mix day, sometimes on alternate days and always a nice long hard walk. Knees not much up to running anymore. Trick with muscle is push and rest. Got the old swimmers predjudice, want to build strength without bulk. Remember the mental health part too.

[universible]

Mental health? Ah crap, I'm screwed! :rolleyes: :p

I'm thinking I might just start having my wife sit in the car, and I can push it up and down the street...say...once or twice a week. :D

Wish I had easy access to a pool.

Ted