Weight Bearing Non Impact

The major considerations for exercise physiology are energy system overload and how the mechanics of the activity stimulate the muscular and neural systems when performing the activity.

These may be considered separately as:

Energy Systems
The human body has 3 main pathways for producing energy for the purpose of movement (exercise) these are;

1. The anaerobic phosphate pathway which is used for ultra-high intensity activity in very short bursts
2. The anaerobic lactate pathway, also used for high intensity exercise that is sustained for longer periods of time. This system produces most of the lactic acid during exercise.
3. The aerobic pathway, used for more sustained periods of exercise. This pathway utilises oxygen and is capable of burning fats.

The XT has many of the exercise characteristics of the most effective forms of aerobic exercise; it is a sustained activity incorporating a large amount of muscle mass and it is weight bearing. One of the major advantages of the XT over some of traditional aerobic exercise choices (running, cycling, walking & swimming) is that the movements are both weight-bearing AND non-impact. Each of the other modes mentioned are either one or the other!

The XT like most other forms of sustained activity uses a mix of the aerobic and anaerobic lactate energy systems. The degree to which each system is utilised is of course dependent on the intensity of the participant’s effort. Heart rates elicited during trials of the XT show that participants produce heart rates in the aerobic base, pre and post threshold zones producing the following benefits:

1. Aerobic base adaptations including: Cardio-respiratory improvements, blood flow and blood pressure improvements, improved use of fuels for exercise especially fats
2. Aerobic performance adaptations including: increased anaerobic (or lactate) threshold, improved tolerance to lactic acid, increased sustainable VO2
3. Metabolic adaptations including: increased energy expenditure across the workout and increased ratio of fat burned during exercise.

Our trials also show:

1. Heart rates are higher (5-10%) when riding in a hands-free position. This is probably due to extra muscle engagement from the core and increased weight-bearing reliance on the lower body
2. Giant circles (hands-free) produce the highest heart rates (outside of full freestyle sequences.
3. Heart rates will be in the aerobic base zone (50-70% of heart rate reserve) within two minutes of riding once a basic skill level has been attained
4. Heart rates will approach the aerobic power and threshold zones (75-90% of heart rate reserve) during high ZONE TWO and ZONE THREE riding once a competent skill level has been attained.