Anaerobic exercise invokes the body's anaerobic metabolism response to produce energy during short periods of intense exercise. Examples of anaerobic exercise include weightlifting and high-intensity interval training, or HIIT. While aerobic exercise helps improve endurance, anaerobic exercise primarily increases strength and power in short intervals. Anaerobic training lasts up to 2 minutes, according to the American Sports Medicine institute (ASMI); after that point aerobic training takes over.
Anaerobic Metabolism
The anaerobic metabolism process involves two main energy sources: phosphagen and lactic acid. Phosphagen are organic compounds found within the muscle tissue that release energy primarily during the first 30 seconds of an intense activity, such as lifting a weight. Between 30 and 120 seconds, lactic acid becomes the primary energy source for muscles during the anaerobic training process. Beyond that, the oxygen delivery process takes over and the activity then becomes aerobic training by nature.
Weightlifting
Lifting weights is an anaerobic exercise that increases your strength and muscle endurance and improves body composition. People with higher concentrations of muscle are more efficient at burning calories, so lifting weights can promote weight loss in the long term. The Centers for Disease Control and Prevention (CDC) suggests lifting weights, or any type of resistance training, at least two times per week. It not only helps you maintain muscle function as you age, but it also helps improve or maintain bone and joint health.
HIIT
Another type of anaerobic exercise is HIIT. This workout program uses any type of aerobic activity and ramps-up the intensity. For instance, you can do short 30- to 60-second sprint intervals, with short 1-to-4 minute periods of rest in between. Although the anaerobic energy response can last up to 2 minutes in length, the most vigorous exercises may cut this time short. You can tell when this occurs by the burning you feel in your muscles after a short time running sprints; this is due to excess build up of lactic acid.
ATP
According to UC Berkeley's Exercise Physiology Laboratory, the muscle's main source of fuel during short bouts of intense exercise is called adenosine triphosphate, or ATP. ATP is stored in the "powerhouse" of muscle tissue cells called mitochondria. In order to improve the anaerobic training response in your body, the researchers at UC Berkeley say your body needs to grow more mitochondria. The way you do this is through consistent anaerobic training, such as weightlifting and HIIT, on a regular basis. As your fitness level improves, your body will become more efficient at burning lactic acid for energy rather than storing it in your muscle tissue as a waste product, causing muscle fatigue and soreness.
Member Comments