Long slow distance training is one of keys to becoming stronger and faster and the world of endurance sports. The swims, rides or runs are all what build a solid base of endurance. The main training adaption that occur in the body are
1) Increase in capillary density in the muscles. Capillaries are small areas ware the exchange of oxygen rich blood and oxygen depleted blood takes place. When you develop more of these you become more efficient in getting muscles fuel and shuttling out the waste. That basically means you get faster and more endurance.
2) Increased mitochondria density in your cells. Mitochondria are with in your cells and are responsible for the break down of sugars which intern gives you energy to do a given exercise. More of these again helps you go faster and have more endurance.
3) Gain efficiency in burning fat. Often in doing these long rides, runs and swims you are in a aerobic state which means you primarily are burning fat for energy. Over time doing these work outs one get more efficient at the aerobic energy break down process.
Fat burning has been an area of confusion for many as they think what I have just said means they will burn the fat from there belly or other fat laden areas. However, the fat you are burning for the most part will be form what you have ingested. To burn actual body fat you need to create a caloric deficit in the body meaning that you have to burn more calories than you have taken in. Then you can start to burn body fat.
4) Increased artery and vein diameter. Yes arteries and veins can increase in diameter through exercise. This allows one to pump more blood to and from the muscles faster thus muscles get more energy and are able to dump out byproducts faster, leading you to be faster or a least be more efficient.
It is important to note these are what are know as chronic adaptions meaning that you have to be consistent in your training. It is also important to note that in doing LSD training one must do it in the correct heart rate zones, pacing and or if on the bike power zones. Often these LSD sessions are done in lower intensities but for longer times. LSD training has been shown to be beneficial in many studies in all the areas as discussed.
OK folks it been real but I got to bounce. Much Peace & Love
4) Increased artery and vein diameter. Yes arteries and veins can increase in diameter through exercise. This allows one to pump more blood to and from the muscles faster thus muscles get more energy and are able to dump out byproducts faster, leading you to be faster or a least be more efficient.
It is important to note these are what are know as chronic adaptions meaning that you have to be consistent in your training. It is also important to note that in doing LSD training one must do it in the correct heart rate zones, pacing and or if on the bike power zones. Often these LSD sessions are done in lower intensities but for longer times. LSD training has been shown to be beneficial in many studies in all the areas as discussed.
OK folks it been real but I got to bounce. Much Peace & Love
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