Categories: Conditioning.

Written by James Morris Personal Trainer


Respiratory Endurance


When doing a cardiovascular workout (Respiratory Endurance) its important to move frequently 4-6 days a week at a slow pace. This will promote efficient fat burning while strengthening the cardiovascular system and improve your immune system.

Moving at a slow pace (55-75% of your maximal), produces enzymes for fat metabolism that are located in structures within the muscle cells called mitochondria. Fats are transported into the mitochondria where, in the presence of oxygen, they are broken down to generate energy (ATP). More mitochondria mean more fat metabolism, and more energy.


Which brings us to sprinting, it helps promote the human growth hormone and testosterone which will increase mitochondria therefore more fat metabolism when doing your slow pace conditioning and improving your overall fitness while delaying the ageing process. Anaerobic Conditioning (sprinting) should be done 1 to 2 times a week with a rest day in-between, due to the effect of high cortisol production after training.

Side affect of chronic sprinting or hard-long endurance sessions (4-6 days a week) is that you burn sugars as fuel. Promoting high amounts of stress on your body causing the release of cortisol, which promotes the storage of fat around the abdomen and muscle breakdown therefore burning less energy a day.

So if you attend a les mills spinning class 5 days a week or sprinting on a treadmill till you can barely breath. Just take a second to think about, what you are doing?.



Book in a complimentary personal training appointment with James today at for help achieving your health and body composition goals.




Poliquin  Group Education. 2017. Personal Training – Poliquin  Group Education. [ONLINE] Available at: [Accessed 14 February 2017].

Last Updated: 14th February 2017. Intended for information only. It is not a substitute for proper medical diagnosis or dietary advice given by a dietitian. If you need to see a dietitian, visit your GP for a referral.

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