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Wrestling is a high intensity sport. Thus, conditioning for wrestling calls for high intensity training. In addition wrestling not only requires high intensity power output but an ability to sustain this output for up 6 minutes. Cardiovascular conditioning is one of the most important aspects of a wrestler's training but many times we see wrestlers during the season running for miles only to find themselves tired after the first minute of a match. Many wrestlers ask why this is; the answer is simple, they are training the wrong energy system.

In part 1 of this series on cardiovascular training we will look at the body from the heart, muscles, and lungs. Let's take a look at how exercise affects the body.

When we exercise, our muscles use ATP (adenosine triphosphate) for energy. ATP is the only form of energy the muscles can use. Since this is true, if there was no ATP already synthesized and stored in the tissue cells, you could not perform immediate strenuous work, such as picking up a heavy object, or walking up a flight of stairs. The following events occur in the cell to produce ATP energy: First, there are about 4 seconds worth of ATP already stored in the cells. After this period of sustained muscle contractions ATP in the working muscle is exhausted and the cells resort to the use of Creatine Phosphate and ADP to create more ATP which can provide energy for about another 25-30 seconds. Therefore, the cell has a total combined storage of energy available to last up to about 30-35 seconds during sustained muscle contraction before the cell must resort to the conversion and use of stored muscle glycogen. When energy is needed for longer than 30-35 seconds, stored muscle glycogen is broken down to produce ATP. The end product of this process is then converted into Pyruvate which can also be used for ATP production in the presence of oxygen.

So what does that mean to our bodies? Well since the heart and lungs are somewhat slow in delivering oxygen during the onset of aerobic activity, the pyruvate is used for energy until the heart and lungs catch up and can keep up with the oxygen demand. The rate of breathing is extremely labored at the onset of aerobic exercise because the heart is not yet beating fast enough to provide an adequate volume of oxygenated blood to the working muscles, and the lungs are trying to compensate until the heart does catch up. Once the heart catches up and can provide sufficient oxygenated blood, the respiration decreases, when this happens its called getting your second wind. With that in mind, as your heart becomes stronger, more oxygen will be transferred through the blood system into the muscles. This will help prevent early fatigue. As your mind adapts to an increased workload, you will be able to ignore the discomforts that precede fatigue.

The Energy Delivery Systems

During the course of a wrestling match both the aerobic and anaerobic energy systems are called upon to supply the energy demand. When an athlete trains by running 2 miles a day they are training their aerobic energy system (also referred to as VO2 Max). This system is considered to be the basis for all athletic conditioning. For wrestlers a good solid aerobic training program during the off-season will prepare them for the more intense demands of the season. Its good to remember that recovery from anaerobic exercise occurs through the aerobic system, so that throughout a match, at those times when the intensity may be decreased, the aerobic system will provide the energy to renew the aerobic system. In part 2 of our series on cardiovascular training we will focus on what exercises provide the best results for wrestlers and how to prepare your training for the upcoming season.

Mike is the owner of Grapplers Gym and http://www.grapplersgym.com Grapplers Gym is the home for advanced fitness and conditioning for today's combat athletes. Some of the best grapplers in the world turn to Michael and Grappler's gym when looking to take their game to the next level.

Michael has worked with combat athletes from around the world which include members of The Brazilian Top team, fighters from Pride, UFC, and also Olympic team members. If you're a combat athlete you owe it to yourself to get in touch with Michael and the team at Grapplers Gym today... mike@grapplersgym.com

Bowflex PR3000 Home Gym

Playful airplane, boat, car and rocket characters on a colorful padded mat. Tunnel creates a wrap-around world of color and patterns for visual stimulation and enjoyment. Play peek-a-boo with baby through mesh window on the side. The gym can be configured six different ways. Textures encourage tactile development. Detachable arms for easy storage and carrying. Detachable textured chewing teething rings soothe sore gums. Manufactured by Playgro.

Home gym flooring is an investment which needs to be considered in the context of your life, your needs, and the needs of other people in your home. The first consideration is whether or not you actually have enough home gym equipment to make it worthwhile. If you are building a home gym which either yourself or members of your family will use on an ongoing basis, then you should think about installing the right flooring. If you only have the odd piece of equipment, and think that you will soon be joining an outside gym to enhance your training, don't even think about it.

Even if you know you are dedicated enough to want to build your own home gym, and dedicated enough to keep using it every day, there is still the issue of a possible house move. Gym flooring may not add much, if any, value to a property, because there may not be any potential buyers who have any interest in home fitness. Unlike fitting an improved kitchen or bathroom, fitting a home gym complete with flooring is not going to prove a sound investment. It is only worth doing if you are going to be staying in the house for some time.

Of course, we all know that life can throw up unpredictable curves. No-one knows whether or not they, or a family member, will suddenly be offered the opportunity of a lifetime in another part of the country. What is essential is you know in your own mind that you are not expecting this to happen. If you are sure of this, then you can take your own first steps to getting the floor installed. The home gym flooring which is sold today is of excellent quality, every bit as good as that used in professional gymnasia, although there will be cheaper versions sold at discounted prices.

The installation of the flooring will be another expense you will have to take account of. You could do this yourself if you have any do it yourself skills, or you can hire a contractor. Hiring a contractor brings its own different kind of risk unless you already know someone who can do the job. If you don't, try to get references and referrals from people who have had gym flooring installed before. If you can possibly arrange to view an installation, so much the better.

If you decide that a permanent home gym flooring solution is not for you, then there is always the option to purchase interlocking rubber mats which you can put down temporarily. These will obviously not have the same feel as a genuine home floor, but they will allow you to operate your gym equipment in safety, which is the primary consideration.

These mats allow you the flexibility to rearrange your gym, and even the entire house, because the mats can just be moved with the equipment. Should you at any time in the future decide that you are settled in your home, you can always take up the mats, and replace them with authentic home gym flooring.

Are you thinking of building your own home gym? To customise and to build one is not difficult when you have already considered what home gym exercise equipment you need.

For more ideas, resources and fun fitness advice, do head over to our fitness blog at http://www.homefitnessinsider.com

Home Multi Gym