Research Corner - Q&A “Second Wind” During Cardio by Bob Seebohar | Date Released : 24 Feb 2007 0 comments Print Close Question: Many of the clients and athletes I train experience the following exercise phenomenon. During a moderately intense steady pace aerobic workout, they all notice the work gets easier after 15 to 25 minutes. It’s almost like a “second wind.” Physiologically speaking, what exactly is this exercise phenomenon? It was my understanding that the aerobic metabolism dominates after two or so minutes of moderately intense exercise. If this phenomenon is related to any anaerobic oxygen deficit that occurred in the first few minutes, than why does it take so long to replenish the oxygen (i.e., why not get over the hump after a few minutes?). What, if any, specific training can be performed to stop this from happening? Answer: Prior to steady state exercise, a warm up is highly recommended for individuals due to its positive role in increasing muscle, body and blood temperature, dilating blood vessels, activating the heat dissipating mechanisms in the body, thereby improving the body’s cooling efficiency, improving range of motion around joints and increasing the activation of enzymes responsible for energy metabolism. During this time of physical warm up, whether it is exercise specific or general, the body is consuming more oxygen. In the early stages of exercise, the oxygen uptake is below the steady-state level. This quantity of oxygen, termed oxygen deficit, is the amount of oxygen that would have been consumed if the oxygen uptake reached a steady state immediately. However, this does not happen because most individuals either do not perform a proper warm up, do not begin at a low enough intensity to allow oxygen kinetics to “warm up” or do not perform a warm up long enough. Aside from the physiological aspects, practically speaking, most individuals would benefit and may require upwards of 20 to 30 minutes of true warm up exercises at lower intensities to allow positive physiological adaptation prior to the exercise session. Pulmonary oxygen uptake is measured at the level of the lungs during each minute of a slow warm up. Oxygen uptake rises exponentially during the first few minutes of exercise, and a plateau is achieved between the third and fourth minute. The energy provided during this early part of exercise represents non-aerobic energy or energy that is derived from the high energy phosphates that are stored plus anaerobic energy from glycolysis. After this time, the volume of oxygen consumed (VO2) continues to rise but at a slower rate during steady state exercise. This phenomenon is termed the “slow component of VO2” and includes many determinants such as cardiorespiratory work, temperature and a progressive recruitment of less efficient motor units with exercise duration. Once steady state is reached, oxygen uptake during light and moderate exercise is similar in the trained and untrained individual. However, the more endurance trained individual will reach steady state quicker and experience a smaller oxygen deficit. In addition, the total oxygen consumed during exercise is greater for this individual, and the anaerobic component is smaller. Therefore, to lessen the degree of oxygen deficit (and thus make the exercise seem “easier” as duration increases), it is recommended to follow a proper warm up of low intensity and longer duration than most individuals perform along with improving the cardiorespiratory system in exercising individuals through aerobic training. References: Gastin, P.B. (2001). Energy system interaction and relative contribution during maximal exercise. Sports Medicine, 31(10), 725-741. Lucia, A., et al. (2000). The slow component of VO2 in professional cyclists. British Journal of Sports Medicine, 34, 367-374. McArdle, Katch & Katch. Exercise Physiology: Energy, Nutrition and Human Performance. Fourth Edition, Williams and Wilkens, 1996. Tschakovsky, M.E. & Hughson, R.L. (1999). Interaction of factors determining oxygen uptake at the onset of exercise. Journal of Applied Physiology, 86(4), 1101-1113. Back to top About the author: Bob Seebohar Bob Seebohar, MS, RD, CSSD, CSCS, is a nationally known board certified specialist in sports dietetics, an exercise physiologist, a strength and conditioning specialist and a USA Triathlon Certified Elite Coach. He has an undergraduate degree in Exercise and Sport Science, a Master’s degree in Health and Exercise Science and a second Master’s degree in Food Science and Human Nutrition. Bob was previously the Director of Sports Nutrition at the University of Florida and most recently a sport dietitian for the US Olympic Committee. He traveled to the 2008 Summer Olympics with Team USA and was the sport dietitian for the Olympic Triathlon Team. Bob is a competitive endurance athlete, having competed in hundreds of multisport races, most notably six Ironman races, the Boston Marathon, the Leadville 100 mile mountain bike race and the Leadville 100 mile trail running race. He currently owns his own business, Fuel4mance, which provides sports nutrition services to athletes of all ages and abilities. Full Author Details Related content Content from Bob Seebohar VO2 What? Gary Lavin | Articles Coughing with Cardio Joshua Rubin | Articles Missing Your Max? Sally Edwards | Articles New Paradigm Cardio Training by Sally Edwards | Videos VO2 Max Stephen Holt | Articles Oxygen Supplementation Steve Rhyan | Articles Iron and Performance Bob Seebohar | Articles Inflammation, Health and Performance Bob Seebohar | Articles Running in Cold Temps Bob Seebohar | Articles Anaerobic Interval Training Bob Seebohar | Articles The Crossover Concept Bob Seebohar | Articles Running vs Walking a Mile Bob Seebohar | Articles Fluid Retention and Weight Gain Bob Seebohar | Articles Effects of Marathon Training Bob Seebohar | Articles Short Training Program for Marathon Bob Seebohar | Articles Altitude Training and Cardio Conditioning Bob Seebohar | Articles Body Fat Assessment Bob Seebohar | Articles “Second Wind” During Cardio Bob Seebohar | Articles Training for a Marathon Revisited Bob Seebohar | Articles Bloating After Exercise Bob Seebohar | Articles Proper Running Form Bob Seebohar | Articles Metabolic Efficiency Training for Endurance Athletes Bob Seebohar | Articles Program Design for Men Over 40 Bob Seebohar | Articles Cause of Muscle Cramps Bob Seebohar | Articles Beta Blockers and Exercise Bob Seebohar | Articles Jungle Marathon Bob Seebohar | Articles Training for Kayak Event Bob Seebohar | Articles Overheating While Cycling Bob Seebohar | Articles Caloric Expenditure on Road Bike Bob Seebohar | Articles Caloric Expenditure on Elliptical Machine Bob Seebohar | Articles Hypertension and Cardio Bob Seebohar | Articles Spinal Stress Fractures and Running - Part 2 Bob Seebohar | Articles Spinal Stress Fractures and Running - Part 1 Bob Seebohar | Articles The Pressor Effect with Exercise Bob Seebohar | Articles Gulping vs. Sipping Water Bob Seebohar | Articles Weight Training for Runners? Bob Seebohar | Articles Nutrition Periodization and the Transition Cycle Bob Seebohar | Articles Training for a Marathon Bob Seebohar | Articles Sauna Suits and Exercise Bob Seebohar | Articles Hyponatremia in Endurance Athletes Bob Seebohar | Articles Supplement Contamination: Is it Real? Bob Seebohar | Articles Muscle Cramps Bob Seebohar | Articles Recovery Nutrition for Endurance Athletes Bob Seebohar | Articles Ultra Endurance Training Bob Seebohar | Articles Ironman Triathlon Training Part 4 Bob Seebohar | Articles Running Shoe Selection Bob Seebohar | Articles Got Honey? Bob Seebohar | Articles Ironman Triathlon Training Part 3 Bob Seebohar | Articles Ironman Triathlon Training Part 2 Bob Seebohar | Articles Duathlon Strength Training Bob Seebohar | Articles Leg Cramps while Swimming Bob Seebohar | Articles Ironman Triathlon Training Part 1 Bob Seebohar | Articles Cycling – Endurance Training Bob Seebohar | Articles Omega-3 Fats Bob Seebohar | Articles From the Earth or Bottle? A Guide to Vitamin Supplementation Bob Seebohar | Articles Building a Successful Weight Management Program Bob Seebohar | Articles The Key to Weight Management: The Energy Balance Equation and RMR Bob Seebohar | Articles Nutrition Periodization for Endurance Athletes Bob Seebohar | Articles Please login to leave a comment Comments (0) Back to top