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July 8, 2010
Gain without the pain
CPL Dean Cook says it's a myth that
cardiovascular training is not meant to be a
IT'S an age-old belief that, if
exercise doesn't hurt, it's not
being done properly -- no pain
Exercise is meant to initiate some
degree of difficulty, but it definitely
doesn't have to always be hard or hurt.
Everyone, regardless of their
degree of fitness, is exposed to an
unpleasant feeling when progressing
through a transition of the four bodily
The first system is the adenosine
triphosphate. It is the immediate
source for energy that is stored in
muscle cells. This system is only
good for very quick and powerful
The second system is the phospho-
creatine. It's a molecule found in
muscles cells and is very short in
The third system is called the
anaerobic glycolysis (lactic acid)
system. This energy is obtained by
breaking down glucose which is
either stored in muscles or from the
blood stream. Lactic acid causes the
burning sensation sometimes expe-
rienced. This system is relatively
short in duration.
The fourth system is the aerobic
glycolytic system, also called the
oxygen system. The main source
of energy for this system is carbo-
hydrates from stores in muscles or
from the blood stream and fats from
The aerobic energy system can
take minutes to initiate. Marathon run-
ners have a well-developed aerobic
system, but sprinters don't need it.
Until the aerobic energy is used, a
normal ugly feeling is experienced.
The sequence of shuffling through
energy systems can be influenced by
the degree of exercise exposure.
Therefore fitness can be under-
stood as the time taken towards the
performance within energy systems.
Effects that lead to fitness physi-
ological outcomes are a mixture of
internal strengths and mechanical
The heart and lungs, from a con-
sistent recruitment, get stronger and
This leads to more blood transport
which consists of increased oxygen
content, which will replenish the oxy-
gen deficit created from instant exer-
cise and the slow activation of aerobic
As consistency persists, the ves-
sels transporting the blood decrease
flow resistance and increase in disper-
sion throughout the muscle; this again
reduces the overall unpleasant effects
of the slow-to-initiate aerobic energy
With a stronger heart combined
with an effective lung and circula-
tory system, cardiovascular training
becomes internally easier.
Once the body allows the progres-
sive stressors on the internal systems
to reduce in difficulties, physical
mechanics leads to greater movement
Riding a bike from infancy stages
to confident complexities explains the
body's ability to absorb physical edu-
cation, a similar progression within all
Once a progressive routine is
regulated, and physical conditioning
is graduated, the body impressively
incorporates as much or as little of the
body's musculature as it deems neces-
sary to allow the levels of movement
Consistency and progression are
paramount to perfect performance.
CPL Dean Cook is an Air Force PTI working
in sports science, and is a three-time 100km
Australian runner representative.
Pain is weakness
leaving your body. In
the early stages of
exercise a moderate
be experienced while
your body adapts to
the cardiovascular and
to the exercise.
There is no link with
exercise quality and
your continual pain.
Walk before you run
by allowing the com-
puter that is you brain
to conduct any activity
in an economical way.
When you've discov-
ered the feeling of
results, enjoy your
of life and exercising
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