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What Is Aerobic and Anaerobic Exercise The working ability of a
muscle depends on sufficient blood flow, and oxygen and nutrition
intake.
The body uses two different systems to
supply energy to muscles:
Aerobic system:
Carbohydrates and fat are used with oxygen and metabolized to carbon
dioxide and water. Anaerobic system: Carbohydrates are
used for energy production without oxygen and metabolized to lactic acid.
At lower training intensities, your muscles' use of oxygen matches your
oxygen intake. This kind of activity can be sustained for long periods of time.
At high intensities, however, your heart and lungs cannot supply enough oxygen
to keep up with the demands of your muscles. As a result, your muscles begin to
work anaerobically.
The problem with anaerobic energy production is
that after a few seconds, waste products like lactate rapidly build up. Lactate
blocks fat metabolism and forces the body to stop the exercise. The metabolic
turning point at which the body shifts from the aerobic to the anaerobic energy
system is called the anaerobic threshold (AT).
Your Anaerobic Threshold
(AT) is the exercise intensity at which you begin to ìgo
anaerobicî and build up lactate. If you want to improve your performance,
itís useful to train for short periods (three to five minutes) at a
heart rate just below your AT in order to raise it.
If you're out of
shape, your AT might be at 70-80% or less of your maximum heart rate. However,
if your training progresses intensively, your AT will increase, so that in very
fit competitive athletes it might be at 90% of their maximum heart rate.
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