DRILLs refers to a group exercise class that focuses on challenging cardio vascular capacity by using simple athletic movements. Low intensity and high intensity work is alternated, high intensity DRILLs last less than a minute and are followed by a recovery period. This type of training should produce an effect similar to running wind sprints.
How the Muscles are trained in DRILLs class:
All skeletal muscles are made up of slow or fast twitch muscle fibers. The slow twitch fibers are more reddish in color, the fast twitch are more white. Some muscles (ex:quadriceps) are made of more red fibers while some are made of more white (ex: chest.) The red fibers carry more fat stores, are stronger, and are more suited for use during longer activities like step aerobics or weight lifting. The white muscle fibers are weaker in terms of brut strength, but are more powerful, lending themselves to use during bursts of activity.
Think of chicken meat. The breast is white meat. The meat from the thighs is dark and more fatty. We all know that most chickens don't fly, however, the makeup of the muscles is true for all birds. The breast muscles are in charge of liftoff, which requires a short burst of power. Without the white muscle fibers birds would never fly. Once in flight, a bird uses its red fibers lift higher into the sky, to control it's direction, and to keep it's wings extended.
How the body uses energy during DRILLS class:
The body derives energy through one of 2 energy systems: aerobic (in oxygen) or anaerobic (without oxygen.) The aerobic system is in use during most traditional group exercise formats. It is the system that supplies energy for longer durations, like during step class. We test our participants to make sure they are still aerobic, or in oxygen, by asking "Can you still recite the pledge of allegiance; saying a few words in each breath?"
The term "anaerobic" refers to the state in which we are requiring more oxygen than the aerobic system can provide. Anaerobic work uses stored energy in the form of ATP to supply energy. Keep in mind, ATP is available only during short bursts of very dynamic work. It's energy can only be used for 1 minute, then it is depleted.
Benefits to the individual:
DRILLS is designed to challenge normal exertion rates, thereby improving cardio vascular capacity. The bottom line - participating in DRILLs class will improve a body's ability to use it's fat stores. But there's more.
During some of the DRILLs we train the white muscle fibers by requiring our participants to exercise in short powerful bursts. The benefit to their muscles is a longer, leaner look and increased endurance and performance during their other exercise activities. This will be especially true to participants who play sports on the side. With regular participation in drills class they will see great improvements in their games outside of the class.
The ATP energy system supplies most of the energy used during the anaerobic portions of the routines. The benefit of depleting the ATP stored in the muscles is increased ability of the body to recover and re-energize. The increased cardio vascular capacity gained from challenging participants past their normal work zone combined with regular depletion of stored energy in the muscles will result in increased ability for the body to use fat stores for energy.
Written by: Kelly Coulter
