Aerobic And Anaerobic

Aerobic & Anaerobic The threshold… The differences… The fitness…

What is aerobic threshold? The aerobic threshold (AeT): signifies the point when the active muscles begin to use more glycogen than fatty acids to provide energy during exercise.  This occurs at about 60-65% of VO2max in a well trained athlete. 

What is anaerobic threshold?  The anaerobic threshold (AT): is the

exercise intensity at which lactate acid starts to accumulate in the blood stream. This happens when it is produced faster than it can be removed (metabolized).  This point is sometimes referred to as the lactate threshold, or the onset of blood lactate accumulation. q Below AT, working is hard, but feels no burning in the muscles, breathing heavily. q Above AT, lactic acid is building up in the muscles and will cause fatigue. 

Value of Lactic acid… q At rest : about 1 mmol/litre. q Aerobic threshold : about 2 mmol/litre. q Anaerobic threshold : about 4 mmol/litre. q In untrained person occurs around 50-60% VO2max. q While it occurs in trained person around 70-80% VO2max.

The easy way to measure aerobic and anaerobic threshold

We can use heart rate percentage to determine both aerobic and anaerobic threshold.  Aerobic threshold occurs at about 60-65 % of maximum heart rate (20-40 bpm less than the anaerobic threshold).  Anaerobic thrleshod occurs at about 80-85 % of maximum heart rate.  Maximum heart rate = 220 – age. 

The difference between them… Aerobic •

•

Anaerobic

Exercise with oxygen

• Exercise without oxygen.

High VO2 max…

• More lactic acid…

The difference in aerobic versus anaerobic activity lies in the intensity of the exercise.

What is fitness? Fitness is the ability of the body systems to cope with the demands placed upon them. The more efficiently the body copes, the fitter the person is said to be.  The FIT: 

 Frequency (how ‘often’ you train).  Duration (Time) (how ‘long’ you train).  Intensity (how ‘hard’ you train).

What is aerobic fitness? It is the ability of the body to work at a steady rate for a considerable length of time.  A person with good aerobic fitness could comfortably work for 30 minutes at a heart rate of 70% of his maximum. 

How to improve aerobic fitness

Any activity where the body has to work at a continuous steady pace for a long period of time will improve aerobic fitness.  For effective improvement, aerobic training should be done 3times/week, and each session should last for between 20 and 30 minutes.  The heart rate should be raised to about 70% of its maximum for the whole of the session. For further improvement, longer sessions at a higher heart rate would be needed. 

What is anaerobic fitness? It is the ability to: 1] Re-charge creatine phosphate quickly and efficiently.  2] Dispose of lactic acid in the muscles and blood.  3] Tolerate high levels of lactic acid in the muscles and blood. 

How to improve anaerobic fitness To improve (1), work flat-out for 15 seconds and rest for 4-5mins.  To improve (2), work flat-out for 1 min and rest for 4-5mins.  To improve (3), work flat-out for as long as possible (> 2mins) and rest for 1-2mins. 

To improve anaerobic fitness, the training program must include all 3 factors.

POWER versus

CAPACITY

Definition Power

Capacity

•

Describe how much work is accomplished per unit of time.

•

So, it defined as work divided by time. Power = force x speed

• Describe the ability to perform. • Similar to the concept of volume. • Is the force that muscle or muscle group can generate.

•

Physiology definition Power •

Reflects how maximum your body can get in.

We have: • Aerobic power and anaerobic power.

Capacity

• Reflects how long your body can maintain the movement. • Aerobic capacity and anaerobic capacity.

Aerobic/Anaerobic power : ØIt show how maximum your body can get in aerobically/anaerobically.

Aerobic/Anaerobic capacity : ØIt show how long your body can maintain the movement aerobically/anaerobically.

Aerobic power (VO2max) & aerobic capacity q May be illustrated physiologically by the running of longer than three to five minutes. q In order to run a marathon, much oxygen will be required to complete the race. q Cooper Test using for testing aerobic power.

Anaerobic power & anaerobic capacity q May be illustrated by running a short distance (sprint) race. q In order to run a 100-meter dash, very little oxygen is required. q The Wingate Anaerobic Test is a standard test for anaerobic power.

Disscussion, the key for solve the problems.

T HEE Tran. Minh Tuan Independent study of Physiology