Aerobic and Anaerobic Training

Aerobic and anaerobic are two types of exercises that differ based on the intensity, interval and types of muscle fibers incorporated.

Aerobic exercise is known as “cardio.” It involves training that conditions your heart, such as running or cycling.

Anaerobic exercise focuses more on “strength and flexibility”.

As our bodies perform strenuous exercise, we begin to breathe faster as we attempt to shuttle more oxygen to our working muscles. The body prefers to generate most of its energy using aerobic methods, meaning with oxygen.

Some circumstances like lifting heavy weights—require energy production faster than our bodies can adequately deliver oxygen through breathing. In those cases, the working muscles generate energy anaerobically where the oxygen demand exceeds the oxygen supply available to the muscles.

ENERGY PRODUCTION:

Glucose is one of the primary fuel molecules used during aerobic respiration, but it is not the only source of energy for our cells.

When we eat food, our bodies break down various macronutrients, including carbohydrates, fats, and proteins. Each of these macronutrients can be converted into energy through different metabolic pathways.

Carbohydrates:

Carbohydrates, such as glucose, are the preferred fuel source for our cells. They are broken down into glucose molecules, which are then used in aerobic respiration to produce ATP(energy).

Fats:

Fats are stored in our bodies as triglycerides. During aerobic respiration, fats are broken down into fatty acids and glycerol. Fatty acids can be further processed to produce ATP(energy).

Proteins:

Proteins can also be used as a source of energy when needed. They are broken down into amino acids, which can enter various metabolic pathways to produce ATP(energy).

So, while glucose is an essential fuel molecule in aerobic respiration, our bodies can utilize other stored energy sources, such as fats and proteins, to produce ATP as well. The specific macronutrients used for energy production depend on factors like the availability of nutrients and the body's metabolic state.

Aerobic respiration:

Aerobic respiration is how our bodies make energy using oxygen. It starts by breaking down glucose and other fuels we get from food (PROTEIN, CARBS and FATS). With the help of oxygen, this process creates a lot of ATP, which is like the energy currency of our cells. The whole process happens in small structures inside our cells called mitochondria (power house). It goes through different steps which work together to produce a large amount of ATP, giving us the energy we need to function properly.

AEROBIC Workout examples:

• Long-distance running: Activities like jogging, marathon running, or sustained cardio exercises rely heavily on aerobic respiration. The continuous and moderate intensity of these workouts allows for a steady supply of oxygen to the muscles, supporting aerobic energy production.

• Cycling: Endurance cycling, especially during longer rides, primarily utilizes aerobic respiration. The sustained effort allows for the continuous delivery of oxygen to the working muscles, facilitating efficient ATP production through aerobic metabolism.

Anaerobic respiration:

Anaerobic respiration is the process of breaking down glucose in the absence of oxygen to generate ATP. It is less efficient than aerobic respiration but can provide rapid bursts of energy when oxygen availability is limited. The end product of anaerobic respiration

differs depending on the organism: in humans, it produces lactic acid (the burn you feel while doing intense workouts/reps)

ANAEROBIC Workout examples:

• High-intensity interval training (HIIT): HIIT workouts involve alternating periods of intense exercise and short recovery periods. During the intense intervals, such as sprints or high-intensity exercises, the demand for ATP exceeds the available oxygen supply, leading to a reliance on anaerobic respiration to meet the energy needs.

• Weightlifting: Heavy resistance training, like weightlifting or strength training, often involves short bursts of intense effort. These exercises rely on anaerobic metabolism to provide the energy required for lifting heavy weights.

Anaerobic respiration allows for rapid ATP production, although lactic acid can accumulate and cause muscle fatigue.

Anaerobic energy lasts for 1 to 3 minutes during high-intensity activities. After that, the body releases lactic acid, causing the burning sensation you feel while workout out. (Stay tuned for our blog!) This release of lactic acid acts as a defence mechanism, to prevent damage during intense exercise, It slows down muscle contraction systems temporarily. When the body slows down, oxygen becomes available.

It's important to note that during most physical activities, both aerobic and anaerobic respiration processes are involved to varying degrees, depending on the intensity and duration of the workout. The body dynamically adjusts its energy production systems to meet the demands of the exercise, transitioning between aerobic and anaerobic

metabolism as needed.

Understanding the type of training that suits your specific needs and goals is crucial for achieving desired outcomes. It's important to recognise that one-size-fits-all approaches don't work.

For example, thinking that you are fit because you lift weights and expecting to excel at trekking will result in significant disappointment. Weightlifting primarily focuses on anaerobic conditioning, while trekking requires aerobic conditioning for ease

and endurance.

While it's essential to work on overall body fundamentals, you can also target specific goals like trekking or training for a marathon without neglecting other aspects. If you find yourself disappointed with suboptimal results despite putting in extreme effort, it's likely

because you're missing out on supporting fundamental elements. At manalifestyle.in, I understand your goals and design workouts that efficiently help you reach peak performance without compromising overall fitness.