All About That Base

High-intensity interval training has been top of the bill for years, but if endurance performance and general aerobic fitness are your priorities, the majority of your training should be at the opposite end of the effort spectrum...

In this time-strapped age, it's understandable to want to get the most bang for your buck from your training - to make every minute count. Which explains the continued, immense popularity of high-intensity interval training (HIIT) and its claims of noticeable results in a reduced timeframe. However, amidst the search for shortcuts, we've lost sight of one fitness fundamental: the aerobic base.

A common phrase used by cardiovascular-focused athletes like runners, cyclists and triathletes, a strong aerobic base is touted as the holy grail for long-distance events and something that will help you get over the line of anything from a 5k to an Ironman.

It's not just important for the Saturday morning park runners and MAMILS (middle-aged men in lycra), though. A well-oiled aerobic base can lead to a whole number of fitness and wellness benefits for everyday and strength focused exercisers: including improved cognition, brain function, heart health and recovery.

Energy explainer

Before getting into the nitty-gritty of the aerobic base, it's important to refresh ourselves on what energy is and where it comes from. Everything in the human body (apart from red blood cells) is powered by the breakdown of the chemical compound Adenosine Triphosphate (ATP). When a nerve sends an electrical impulse to a muscle telling it to move - whether that's the beat of the heart or a full clean and jerk lift - part of the ATP molecule splits away, releasing energy that fuels the contraction.