Know Your Cardio Energy Path Ways

Your body goes through three energy path ways in your cardio and weight training routines

  1. ATP-CP Pathway:
    1. 0-10 seconds
    2. Ex- Short Duration: High-Intensity Weight Lifting
  2. Glycolysis Pathway:
    1. 30-50secs
    2. Ex- Moderate to high intensity, Low duration, Typical set of 8-12
  3. Oxidative Pathway (Fat Burning Zone)
    1. Greater than 2 mins
    2. Ex: Long Distance Cardio, Marathons, Even slow pace cardio

Jog It Out (Fat Burning Cardio)

There is no doubt that staying on the treadmill for long periods of time will tap into your fat storages.  Long distance pace cardio on any piece of equipment will of course burn those calories, but is it the funniest way… maybe not.  I suggest keeping some source of long distant cardio in your program no matter your goal.  Even for body builders or your “Bulkers” I would still strongly suggest you keep your cardio routine in place and keep cardio a part of your main focus.  Why you ask?  Because no matter the goal I will always ask my clients, what is the most important muscle in your body… YOUR HEART!!!!  The more efficient your heart is supplying blood to your musculature the better you will be accomplishing daily task, have more energy, better metabolic rate, better utilizing macros your body consumes, benching 500 pounds, and the better you stay on your cardio game….. THE MORE EFFIECENT YOU WILL IN YOUR WEIGHT ROUTINES!!!!!

How To Utilize HIIT (High Intensity Interval Training) Training To Burn Fat

High-Intensity interval training (HIIT) or sprint interval training is an exercise strategy that is intended to improve performance within short training sessions.  HIIT is a form of cardiovascular exercise which is beneficial to burning fat in a short and intense workout.  Usual HIIT sessions may vary from 9-20 minutes. The original protocol set a 2:1 ratio of work to recovery periods, for example, 30-40 seconds of hard sprinting alternated with 15-20 seconds of jogging or walking.  Interval raining allows us as trainers to place a different type of stress on the body for our clients. Having our clients jog 30-60 minutes is an excellent way of tapping into our clients fat storages by keeping them in the oxidative phase or aerobic phase of training.  However studies have demonstrated 2.5 hours of sprint interval training produced similar biochemical muscle changes to 10.5 hours of endurance training and similar endurance performance benefits.

  1. ATP-CP System (Phosphogen System)
    1. This system is used only for very short durations of up to 10 seconds.  The ATP-PC system neither uses oxygen nor produces lactic acid if oxygen is unavailable and is thus said to be alactic anaerobic.  This is the primary system behind very short, powerful movements like a golf swing, a 100m sprint or powerlifting.  This system is used for high intensity explosive movements or lifting heavy weight for only a couple of reps (less than 10).
    2. Ex:
      1. Bench Press of 1-10 reps of heavy weight at a fast but controlled tempo (meaning you don’t loss form during the movement).
      2. Box Jumps
  2. Anaerobic / Glycolysis System (Lactic Acid System)
    1. Predominates in supplying energy for exercises lasting less than 2 minutes.  Also known as the Glycolytic System.  An example of an activity of the intensity and duration that this system works under would be a 400m sprint.
    2. Ex:
      1. Shadow boxing rounds
      2. 400m sprints
  3. Aerobic System
    1. This is the long duration energy system.  By the 5 minutes of exercise the O2 system is clearly the dominant system.  In a 1 km run, this system is already providing approximately half the energy; in a marathon run it proves 98% or more.

The Power House Of The Bodies Energy!!!!!

  • Adenosine Triphosphate (ATP)
    Is the useable form of chemical energy for muscular activity.  It is stored in most cells, particularly in muscle cells.  Other forms of chemical energy, such as that available from the foods we ear, must be transferred into ATP form before they can be utilized by the muscle cells.
    • This is why rest can be very important if your rest is to gain strength during a certain lift such as “Bench”.  This is because it can take up to 3 minutes to fully restore the ATP in the cell, and for strength you need all your ATP available!!! KNOW YOUR SCIENCE…. IMPROVE YOUR MAX.

Benefits Of Cardiorespiratory Activities & Interval Training


  • Daily Fatigue
  • Anxiety
  • Depression
  • Coronary Artery Disease
  • Hypertension
  • Non-insulin-dependent diabetes mellitus
  • Cancer
  • Osteoporosis
  • Obesity


  • Flexibility
  • Work, Recreational, and Sports Performance
  • Sense of Well-Being
  • Blood Lipid Profile
  • Insulin Sensitivity
  • Glucose Tolerance
  • Immunity

Interesting Benefits

  • Recently it has been shown that two weeks of HIIT can substantially improve insulin action in young healthy men.  HIIT may therefore represent a viable method for prevention of type two diabetes.
  • Applicable to exercisers as it helps improve exerciers aerobic capacity to exercise longer at varying intensities.  Interval training can be an effective means of enhancing an athlete’s lactate threshold – i.e increase the threshold at which lactate starts to accumulate in the blood.  Lactate threshold has been shown to be a significant factor determining performance for long distance running events.  This method of training may be more effective at inducing fat loss than simply training at a moderate intensity level for the same duration.  This is due the metabolism boosting effects of high intensity intervals.  Also interval training increases our EPOC (Exercise Post Oxygen Consumption).
  • Releases endorphins running around in your bloodstream