Anaerobic exercise

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Anaerobic exercise

Anaerobic exercise is an exercise intense enough to trigger lactic acid formation. It is used by athletes in non-endurance sports to promote strength, speed and power and by body builders to build muscle mass. Muscle energy systems trained using anaerobic exercise develop differently compared to aerobic exercise, leading to greater performance in short duration, high intensity activities, which last from mere seconds to up to about 2 minutes.[1][2] Any activity lasting longer than about two minutes has a large aerobic metabolic component.[citation needed]

Anaerobic metabolism[edit]

Anaerobic metabolism, or anaerobic energy expenditure, is a natural part of whole-body metabolic energy expenditure.[3] Fast twitch muscle (as compared to slow twitch muscle) operates using anaerobic metabolic systems, such that any recruitment of fast twitch muscle fibers leads to increased anaerobic energy expenditure. Intense exercise lasting upwards of about four minutes (e.g., a mile race) may still have a considerable anaerobic energy expenditure component. High-intensity interval training, although based on aerobic exercises like running, cycling and rowing, effectively become anaerobic when performed in excess of 90% maximum heart rate. [4] Anaerobic energy expenditure is difficult to accurately quantify, although several reasonable methods to estimate the anaerobic component to exercise are available.[2][5][6]

In contrast, aerobic exercise includes lower intensity activities performed for longer periods of time. Activities such as walking, long slow runs, rowing, and cycling require a great deal of oxygen to generate the energy needed for prolonged exercise (i.e., aerobic energy expenditure). In sports which require repeated short bursts of exercise however, the anaerobic system enables muscles to recover for the next burst. Therefore training for many sports demands that both energy producing systems be developed.

There are two types of anaerobic energy systems: 1) the high energy phosphates, ATP adenosine triphosphate and CP creatine phosphate; and 2) anaerobic glycolysis. The high energy phosphates are stored in very limited quantities within muscle cells. Anaerobic glycolysis exclusively uses glucose (and glycogen) as a fuel in the absence of oxygen or more specifically, when ATP is needed at rates that exceed those provided by aerobic metabolism; the consequence of rapid glucose breakdown is the formation of lactic acid (more appropriately, lactate at biological pH levels). Physical activities that last up to about thirty seconds rely primarily on the former, ATP-CP phosphagen system. Beyond this time both aerobic and anaerobic glycolytic metabolic systems begin to predominate.

The by-product of anaerobic glycolysis, lactate, has traditionally been thought to be detrimental to muscle function. However, this appears likely only when lactate levels are very high. Elevated lactate levels are only one of many changes that occur within and around muscle cells during intense exercise that can lead to fatigue. Fatigue, that is muscular failure, is a complex subject. Elevated muscle and blood lactate concentrations are a natural consequence of any physical exertion. The effectiveness of anaerobic activity can be improved through training.[7] [8]

References[edit]

  1. ^ What is Anaerobic Exercise?
  2. ^ a b Medbo, JI; Mohn, Tabata, Bahr, Vaage, Sejersted (January 1988). "Anaerobic capacity determined by maximal accumulated O2 deficit". Journal of Applied Physiology 64 (1): 50–60. Retrieved 14 May 2011. 
  3. ^ Scott, Christopher B (June 2005). "Contribution of anaerobic energy expenditure to whole body thermogenesis". Nutrition & Metabolism. 14 2. doi:10.1186/1743-7075-2-14. Retrieved 14 May 2011. 
  4. ^ What Is High Intensity Interval Training (HIIT) And Why Is It So Effective
  5. ^ Di Prompero, PE; G. Ferretti (Dec 1, 1999). "The energetics of anaerobic muscle metabolism". Respiration Physiology 118 (2-3): 103–115. 
  6. ^ Scott, Christopher B (2008). A Primer for the Exercise and Nutrition Sciences: Thermodynamics, Bioenergetics, Metabolism. Humana Press. p. 166. ISBN 978-1-60327-382-4. 
  7. ^ Anaerobic training
  8. ^ McMahon, Thomas A (1984). Muscles, Reflexes, and Locomotion. Princeton University Press. pp. 37–51. ISBN 0-691-02376-X.