A more technical appreciation of Aerobic & Anaerobic Training

June 11, 2023 3 min read

A more technical appreciation of Aerobic & Anaerobic Training

Understanding Anaerobic energy supply 

Your body uses adenosine triphosphate (ATP) and creatine phosphate, direct energy sources that are only partially available, while you train for a brief period of time at a high and explosive intensity. When you train for an extended period of time at a high level, your body starts to rely on carbohydrates from your muscles and liver to replace the lost energy. Your body may burn these carbohydrates without oxygen. Anaerobic energy supply is what it is. Toxins, also known as lactic acid, enter your body as a result of the combustion of sugar. Your legs become heavy due to this "acidification" and the fact that your body needs time to break down the lactic acid, which compels you to reduce the intensity of your workouts or stop them altogether. hence, you can make short distances at high intensity on sugar burning. If you want to make long distances at high intensity your body needs the other energy source, the fats.

Aerobic energy supply 

Your body uses the sugars first if you exercise for a long time at a modest level. When you increase the intensity, your body starts burning fat. Your body requires oxygen to burn fat. The term for this is "aerobe energy supply." The energy you get from burning fat is more plentiful and lasts longer than the energy you get from burning sugar. The ideal way to teach your body how to utilise the available fats effectively is through slow endurance training. By properly utilising these lipids, you can prolong the duration of your intense training without having to switch to your body's sugar stores. Long distance runners need this to be true. Long-duration training puts you in good shape if your aerobic endurance is well-developed.

Aerobic threshold 

The point at which you train your body to deliver oxygen to the muscles is known as the aerobic threshold. Your level of fitness increases as a result of training your heart and lungs. Depending on how fit you are, you train at 60 to 80% of your maximal heart rate. You exercise at a moderate level so that it is comfortable for you and that you may converse while exercising. If you find it difficult to carry on a conversation, your workout intensity is too high and you need to reduce it

Anaerobic threshold

The heart rate at which the muscles can consume just enough oxygen to maintain the balance between the creation and breakdown of lactic acid is referred to as the anaerobic threshold. You exercise at 80 to 90% of your maximum heart rate, burning primarily carbs (sugars). Regularly exercising slightly below your anaerobic threshold is the best approach to build endurance. By doing so, you give your body the ability to workout vigorously for an extended amount of time while simultaneously lactic acid production is broken down. To be able to continue training, you must monitor your heart rate at the anaerobic threshold throughout exercise and make sure it stays below that level.

Measuring your aerobic and anaerobic zones

The best way to determine your ideal heart rate zone is through an endurance test conducted by a sports physician or coach. You must gradually step up your training in preparation for the endurance test. You receive a painless shot in the ear following each increase in intensity to determine how much lactic acid is present in your body. The test is over if you are unable to further increase your exercise intensity. By doing so, you can receive a clear picture of your heart rate, the lactic acid concentration that goes along with it, your training tempo, and your anaerobic threshold and turning point. When your body produces so much lactic acid that your muscles can no longer break it down, you've hit the tipping point. This is the moment to stop training. So the turning point gives you a good indication of your maximum level of endurance.

Measuring your maximum heart rate yourself 

You can determine your own maximum heart rate. Remember that this is less accurate than determining endurance through a formal exam. By subtracting your age from 220, you may determine your maximal heart rate. You must account for a margin of error of 10 heartbeats either above or below your maximal heart rate while performing this calculation. You can also determine your maximal heart rate by working out for about a minute at your highest intensity and then measuring your heart rate. To ensure that you can take the test adequately and won't falter with an injury midway through, be sure to complete a thorough warming up with a speed-up at the end.

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