Tortoise Mode & Hare Mode: Celebrating Aerobic & Anaerobic Conditioning.

Hello, friend!

This week, we’re going to dive back into our Cultivating Organic Fitness series with a special focus on two sweet modes of training.  

Remember that old story about the tortoise and the hare? You know—the one where they race, and the really cocky hare speeds away at the start? Then the hare stops to take breaks, and even snooze a bit? And, in the end, the tortoise who is cruising along slowly (but steadily) wins?

This week, we’re going to use those two characters as examples of two fantastic modes that are always available within us. However, let’s A) pretend the tortoise wasn’t quite so slow (let’s picture a brisk, energized walk instead), and B) let’s also pretend the hare wasn’t a jerk. This way, we can root for and appreciate both approaches. :)

Ok… So, let’s say we have 2 modes inside us: 1) Tortoise Mode, and 2) Hare Mode.

For Tortoise Mode, let’s think of a comfortable steady movement pace. We can sustain it for a long time. We’re moving and working, sure. But it’s enjoyable. It’s sustainable. We can keep going for a loooooong time.

For Hare Mode, let’s think of putting ourselves in more of a turbo mode. It’s like that moment in the Fast & the Furious where they switch on the Nitrous Oxide and BOOM the speed hits another level. Think: It’s GO TIME. Explosiveness! Power! Speed! Velocity! Give it all you’ve got! It’s uncomfortable. It’s HARD.

When we’re exercising in Tortoise mode, we are using our AEROBIC energy system. We’re moving in sustained, rhythmic ways, with moderate levels of effort. Our effort is supported and sustained with the help of oxygen (via our heart, lungs, and cardiovascular network). Aerobic = with oxygen. This is the system we are primarily using when performing endurance exercises such as walking, cycling, swimming, jogging, etc. This is also the system that the classic form of “aerobics” was named after. We’re often dancing in this mode throughout most of Aya class. Our heart rate is elevated and we are definitely moving & working, but it is pleasurable and sustainable for quite some time. We can think of this mode as going LONG. 

Alternatively, when we’re exercising in Hare mode, we’re taking things up a notch, and tapping into our ANAEROBIC energy system. Anaerobic = without oxygen. We’re moving “without oxygen” because our oxygen-based system simply can’t keep up with the workload. Instead, our anaerobic system kicks in to support us. You can think of this as short bursts of HIGH-intensity effort powered by energy that is stored in your muscles (think interval training, sprints, explosive movement, and resistance training). The movements in this mode are not able to be sustained for very long, usually only 10-60 seconds or so. Then — yep, just like the Hare — we need to slow back down in order rest & recover (before going hard again). In Aya, we can also engage this system when we add more intense bursts of movement to our dancing (for example, higher kicks, lower lunges, powerful blocks, traveling further side to side, etc.) We can think of this mode as going HARD.

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Why bring all this up on this glorious Sunday morning? 4 main reasons:

1) Both modes provide so many benefits!

2) Both modes can be enhanced anytime (no matter our genetics, age, etc).

3) Aya can be a wonderful playground for exploring and challenging both.

4) For me, learning about the benefits always motivates me to lean into higher intensities (that I otherwise wouldn’t default to). My hope is that by sharing the benefits, the info is helpful for you too.

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Ok, so let’s talk about WHY we want to activate these two modes. I mean, why even bother? 

Both modes provide incredible benefits.

They both help with:

• Cardiovascular & Circulatory Health

Your heart gets stronger. Your cardiovascular system becomes more efficient. Your circulation, blood vessel health, and vascular elasticity is enhanced. Your ability to deliver oxygen to your tissues is improved. Your cholesterol balance and blood pressure levels are improved. Your heart rate variability is improved. All of the above helps to lower your risk for cardiovascular disease. 

• Brain Health & Neuroplasticity 

With these modes of exercise, your body stimulates neurogenesis (creation of new neurons), and increases your body’s production of Brain-Derived Neurotrophic Factor (BDNF), which supports neuron growth and brain plasticity. Your brain network connectivity is enhanced, and your brain cells are better able to communicate with each other. You produce more neurotransmitters like dopamine, serotonin, and norepinephrine, as well as mood-boosting endorphins. Your cognitive function, mental clarity, memory, ability to focus, and capacity to learn are improved. And your brain and body are more integrated, and better able to communicate with each other. They also both reduce risk of neurodegenerative conditions such as Alzheimer’s & Parkinson’s.

• Mental & Emotional Wellbeing

These forms of movement improve mood & emotional regulation. You’re less anxious and depressed. Your confidence, self-efficacy, and resilience to stress are enhanced. And along with reducing your rumination and negative thought patterns, you feel more feelings of vitality, joy, and well-being.

• Metabolic Health

Your insulin sensitivity is improved, and blood sugar levels are better regulated. Your metabolism is healthy and you have enhanced metabolic flexibility (your body is better able to use either fat or glucose for energy). Both modes help you maintain a healthy body weight and reduce your risk of metabolic disease.

• Musculoskeletal Health

Your muscles get stronger and your joints more stable. Your cartilage and connective tissue health are enhanced. Your mobility, posture, body mechanics, coordination, movement efficiency, and functional movement are all improved.

• Body Awareness & Movement Intelligence

You’re more aware of your body in space (proprioception), more aware of your internal body signals (interoception), and have improved balance, coordination, and control. Your reaction time is improved and you have a lower risk of falling or getting injured.

• Hormonal & Immune Health

Your hormone balance is supported, and your immune system functioning is boosted. Chronic low-grade inflammation is reduced, and your body is better able to regulate stress hormones.

• Cellular & Longevity Benefits

Both modes help slow biological aging, reduce oxidative stress, improve resilience of cells & tissues, enhance cellular repair, and improve removal of damaged cell components.

• Whole-Body Communication

Both modes release signaling molecules known as myokines, which act like hormones and communicate with organs throughout the whole body to regulate things like: metabolism, immune function, brain health, and inflammation. 

• Digestive & Detoxification Benefits

These modes EVEN help with your digestive system! They improve gut motility, support digestion, and positively influence your gut microbiome. And remember our focus a while back on lymphatic system? Yep, both modes improve lymphatic circulation and detoxification processes. 

• Energy, Recovery, & Vitality

Last, but definitely not least, both modes help you have higher energy levels, less fatigue, and better sleep. You recover more easily, have more stamina for daily activities, and have a greater sense of vitality and well-being.

Can you believe it? 

Alllllllllll of that is going on when you exercise! 

Isn’t that amazing? 

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All that said, each of these modes also have their own unique benefits.👇

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SO… Why go LONG? 

AEROBIC (TORTOISE mode) training also provides:

• Cardiovascular Adaptations

Your body can pump more blood per heartbeat, your cardiac output increases, your resting heart rate improves, your heart’s left ventricle gets stronger and larger, your blood plasma volume is increased, your nitric oxide production improves, and your network of capillaries in your muscles expands.

• Respiratory Efficiency

Your oxygen uptake, diffusion, transport, and delivery all improve, and your respiratory efficiency and endurance improve. 

• Endurance & Fatigue Resistance

You’re less fatigued in general, and able to sustain activities for longer periods. Your muscular endurance (ability for your muscles to keep doing what they’re doing) is enhanced. Your body’s ability to clear lactate is improved, and your recovery between moderate bouts is also improved.

• Cellular Energy Systems

This mode helps stimulate the creation of new mitochondria, and increases the number of mitochondria per cell. This is super important because mitochondria are the powerhouses of our cells — they are what produce energy. It also boosts myoglobin, capillary networks, and fat metabolism.

• Brain & Cognitive Benefits

Aerobic exercise increases blood flow to our brain, increases hippocampal volume (important for memory), enhances long-term memory formation, and further improves attention and cognitive performance.

• Emotional & Psychological Effects

The rhythmic motions of aerobic exercise encourage meditative & flow states, supports emotional regulation, and enhances mood stability.

• Disease Prevention

Aerobic exercise is strongly associated with reduced risk of: type 2 diabetes, coronary artery disease, stroke, hypertension, depression, and anxiety disorders.

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SO… Why go HARD?

ANAEROBIC (HARE mode) training also helps with:

• Muscle Development & Strength

With the intense work of anaerobic training, your body adapts to the workload by building bigger, stronger, and more powerful muscles. You also enhance fast-twitch muscle fiber development, improving speed and explosiveness. 

• Neurological Benefits

This style of training further improves neuromuscular efficiency, reaction speed, coordination, and strengthens brain-muscle communication.

• Skeletal System Health

By purposefully placing more demands on the body, this type of training helps stimulate increased bone density, strengthens tendons and ligaments, improves connective tissue resilience, enhances joint stability, and improves tolerance to mechanical loads.

• Metabolic & Cellular Advantages

Anaerobic training boosts the body’s ability to use stored energy very rapidly. With training, your muscles can store more energy (think: instant rocket fuel), and you get quicker at restocking that fuel between bursts (through better recovery).

• Hormonal & Growth Effects

This type of training has some interesting hormonal effects as well. For example, going hard stimulates the release of growth hormone, and increases Insulin-like Growth Factor 1 (IGF-1), both of which help support protein synthesis (which is important for muscle repair and growth, and to maximize gains in strength and power).

• Brain & Cognitive Effects

Interestingly, anaerobic training has even been shown to even improve executive function and decision making. Not only that, but one of my personal favorite effects of going hard is that doing so can increase the stimulation of Brain-Derived Neurotrophic Factor (BDNF) in a way that is slightly different than aerobic exercise. BDNF is a key protein that acts like 'fertilizer for the brain' — it helps neurons grow, survive, form stronger memory connections, and protects the brain overall. Aerobic exercise provides a steady drip-feed while exercising, but cranking up the intensity can help to suddenly spike the amount of BDNF in the system in additional ways that can be helpful. This is one of my favorite motivations for going a bit harder at times these days— I love imagining flooding my brain with BDNF. Ever since my father was diagnosed with Parkinson’s in 2020, caring for my brain health has become a much larger priority for me. I want to do all I can to help keep my brain healthy and functioning well.

• Strength for Daily Life

Improves overall functional independence. For example, this type of training makes it easier to perform day-to-day tasks such as: lift and carry heavy objects, climb stairs more easily, and get up from the floor or a chair.

• Aging Protection

Anaerobic training is particularly protective against things such as sarcopenia (muscle loss), osteoporosis, and metabolic syndrome. 

• Mental Toughness

And this one’s probably my favorite: going hard makes us more tolerant of the discomfort of going hard. We become tougher, more comfortable with discomfort. Yesss! This is, of course, so helpful in other areas of life as well.

Whew! They each provide sooooooo many benefits!

Together, by dancing and engaging with both modes (Tortoise & Hare), we cultivate a body that is strong, resilient, and oh-so-ALIVE and CAPABLE!

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Ok, so… Tortoise Mode & Hare Mode. Do you have a preference? 

For example, I’ve always leaned toward lower-intensity, but long-lasting endurance activities. If given the choice I’d rather move at a moderate pace for HOURS than go really hard for 30 minutes. However, my husband is the total opposite. He’s FAST. He does things with great INTENSITY. He gives 300% whenever he does anything (he’s amazing). Where I prefer endurance, he is very much a sprinter. And this applies in so many other ways throughout our life too. In the kitchen, I’m slow and steady (it can take me hours). He’s quick! Shoveling snow? Same thing. I’m slow & steady, having a fine time. Whereas he’ll be head down, doing whatever it is quickly and powerfully. Cleaning the house? What would take me 3 hours, would take him 30 minutes. I lollygag, chitchat, listen to podcasts or music, dancing or moseying along, all relaxed & enjoying myself. He grabs the stuff, puts his head down, and gets to WORK. He’s SO FAST, y’all. I lean towards tortoise-mode. He’s definitely more of a hare.

How about you, friend? Do you find that you have a preference for one mode or the other? In movement? In dancing? In other aspects of your life?

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Then, here’s another interesting question: Have you tried the other mode very much in your life?

I used to always just think of myself as simply born this way. “I just AM a tortoise.” :)

BUT if there is one big takeaway from almost everything I’ve learned and read over the past three decades, it’s this: we’re able to do what we train ourselves to be able to do! 

Body, mind, emotions, spirit…. 

We are what we… practice.

When I was younger, I thought things like: “my sister is a sprinter, and I’m a distance runner.” I thought I was born one way, and she was born another. And in some ways, perhaps some of that’s true. But, to be honest, a lot of the difference likely comes down to what we practiced as we were growing up—what we trained our nervous system, cardiovascular system, and musculoskeletal systems to be able to do. Early on, she chose sports that developed speed and power. I gravitated toward music, dance, and distance running. We spent our years developing very different skills with our bodies. By grad school, she was a sprinter and pole vaulter, whereas I liked to backpack for days, teach aerobics, and run ultramarathons.

Sure there will be some genetic differences amongst humans... Yes. 

But what if a LOT of who we are and what we can do simply comes down to: 

What have I been training myself for? 

What have I been practicing?

• Want to get faster? Train to get faster.

• Want to be stronger? Train to get stronger.

• Want to be more forgiving? Practice forgiveness.

• Want to be able to focus? Practice focusing.

• Want to get better at the piano? Practice playing the piano.

• Want to be more grateful? Practice gratitude.

And something that I think is so neat, is that it seems as though it’s never too late to practice something new. 

To learn a new skill… 

To enhance your ability… 

To change…

• If I practice being fast, I’ll get faster. 

• If I practice being joyful, I’ll be more joyful.

• If I practice being present, I’ll be more present.

So with all that in mind, instead of feeling forever chained to being a tortoise, I wonder: Hmmmmm…. how much faster might I get at ___________ if I were to practice doing it more quickly? How much harder might I go? What might the benefits be of practicing Hare mode more often in my life? :) 

Thoughts? How about you, friend?

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So… This week is all about exploring, choosing, and playing with our inner Tortoise and Hare modes. We’ll dance, choose, and enjoy aerobic conditioning as well as little bursts of anaerobic conditioning. We’ll sense their benefits from the inside out, and celebrate being wildly alive.

But the even bigger picture? 

We’ll remind ourselves that we’re always free to choose what and how we practice. 

In dance. 

In life. 

The real takeaway?

We are always… in training.

The big question then becomes: What am I currently training myself to be able to do?

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As always, I can’t wait to see what we discover together this week. See you on the dance floor!

Much love,

💛 Dani

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