Page 25 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

1.4 → AEROBIC AND ANAEROBIC ENERGY SYSTEMS
To help us understand the relevance of these two energy systems, in a tradition- al rope or straps performance we will use both the aerobic and the anaerobic energy systems. To be able to perform a routine (usually lasting between 4 and 8 minutes) we will need aerobic endurance, but given the changes in intensity required by some of the skills we want to perform (some reaching very high en- ergy peaks) we will need to use the anaerobic system as well.
AEROBIC ENDURANCE is the ability of the body to perform an activity of low or medium intensity for an extended period of time with enough oxygen supply (O2). Ideally during this process there is a balance between oxygen sup- ply and the amount of oxygen that the body consumes.
ANAEROBIC ENDURANCE refers to when the body has to perform shorter high intensity work and the oxygen supply is not sufficient for the body to provide the muscular tissue with the aerobic energy needed.
The Anaerobic alactic energy system: comes into play when the body works at a high intensity level (90% to 100% of 1RM) for a short period
(up to 20 seconds) without requiring any oxygen supply. The use of adenosine triphosphate (ATP) and creatine phosphate (CP) does not produce lactate.
Recovery should last between 24 and 72 hours, depending on the type of training or its level of intensity. Full recovery (100%) after this type of training may take up to 72 hours.
TRAINING EXAMPLES
— Shorter sets (up to 5 seconds), intensity of about 1RM with periods of full rest (of about 2 minutes to 3 minutes), utilizing ATP as the source of energy.
— Sets of 5 to 20 seconds, intensity of about 95% of 1RM, with periods of full rest (of about 3 minutes to 5 minutes), utilizing both ATP and CP as the source of energy.
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