★ Anaerobic exercise

Anaerobic exercise is exercise intense enough to trigger anaerobic metabolism.

It is used by athletes in non-endurance sports to promote strength, speed and power and by body builders to build muscle mass.

Muscles trained using anaerobic exercise develop differently as compared to aerobic exercise, leading to greater performance in short duration, high intensity activities, which last from mere seconds up to a maximum anaerobic metabolic contribution at about 2 minutes.  ( Any activity after 2-minutes or so, whether it be exceedingly easy or immensely intense, will have a large aerobic metabolic component. )

Anaerobic metabolism also known as anaerobic energy expenditure is a natural part of whole-body metabolic energy expenditure.

In fact, fast twitch skeletal muscle (as compared to slow twitch muscle) is inherently composed of anaerobic metabolic characteristics, so that any recruitment of fast twitch muscle fibers will lead to increased anaerobic energy expenditure.

Intense exercise lasting upwards of 4 minutes or more (e.g., a mile race) may still have a considerable anaerobic energy expenditure component.

Anaerobic energy expenditure is difficult to accurately quantify   yet several reasonable methods to estimate the anaerobic component to exercise are available.

 

Aerobic exercise, on the other hand, includes lower intensity activities performed for longer periods of time. Such activities like walking, running (including the training known as an interval workout, swimming, and cycling require a great deal of oxygen to generate the energy needed for prolonged exercise (i.e., aerobic energy expenditure).

 

 

There are two types of anaerobic energy systems:

1) the high energy phosphates, ATP adenosine tri-phosphate and CP creatine phosphate and,

 The high energy phosphates are stored in very limited quantities within muscle cells.

2) anaerobic glycolysis.

 

Anaerobic glycolysis exclusively uses glucose (and glycogen) as a fuel in the absence of oxygen or more specifically, when ATP is needed at rates that exceed those provided by aerobic metabolism;

the consequence of rapid glucose breakdown is the formation of lactic acid (more appropriately, lactate at biological pH levels).

 

 Physical activities that last up to about 30 seconds rely primarily on the former, ATP-PC phosphagen, system. 

Beyond this time 30초가 지나면 both aerobic and anaerobic glycolytic metabolic systems begin to predominate. ( 산소를 사용하면 유산소, 사용하지 않고 차용하면 무산소운동이 된다.)

 

The by-product of anaerobic glycolysis, lactate, has traditionally been thought to be detrimental to muscle function. However, this appears likely only when lactate levels are very high. 무산소 운동에서 젖산이 매우 높은 경우에만 문제가 된다. 따라서 L.T. 선을 넘지 않는 정도의 강도로 운동을 하거나, 피곤을 느끼면 무산소운동을 중지하여햐 한다.

In reality, many changes occur within and around muscle cells during intense exercise that can lead to fatigue, with elevated lactate levels being only one (fatigue that is muscular failure, is a complex subject).

Elevated muscle and blood lactate concentrations are a natural consequence of physical exertion, regardless of what form it takes: easy, moderate, hard or severe.

The effectiveness of anaerobic activity can be improved through training.

 

 

 Lactate threshold ( Lactate Inflection Point)

 ( L.T. = A.T. = OBLA ) 이 선 안에서는 유산소 운동, 넘으면 무산소 운동이 된다.

遲근은 유산소우동을 한다. 速근은 유산소운동과 무산소운동을 한다고 보는 것이다( 속근을 천천히 약하게 움직이는 것은 무산소운동이 아니다). 속근을 키우기 위해서는 무산소 운동이 불가피하다?. 아니다. 그러나 무산소운동으로 생기는 젖산이 최소한으로 되도록 극히 짧은 시간 ( 2 ~3 초 또는 30초 이내)동안만 주의해서 무산소운동을 허용할 수 있을 것이다.

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The lactate threshold (LT) is the exercise intensity at which lactic acid starts to accumulate in the blood stream.

(This is not strictly true, as 'lactic acid' per se (by itself) does not exist at the pH's encountered in the body. Its anion, the lactate molecule, accumulates in the blood—hence it's usage in OBLA is 'lactate' and not 'lactic acid.')

 

 The reason for the acidification of the blood at high exercise intensities is two-fold:

the high rates of ATP hydrolysis in the muscle release hydrogen ions, as they are co-transported out of the muscle into the blood via the MCT—mono carboxylate transporter, and also bicarbonate stores in the blood begin to be used up. This happens when it is produced faster than it can be removed (metabolized).

This point is sometimes referred to as the anaerobic threshold (AT), or the onset of blood lactate accumulation (OBLA).

 

When exercising below the LT intensity any lactate produced by the muscles is removed by the body without it building up.

The lactate threshold is a useful measure for deciding exercise intensity for training and racing in endurance sports (e.g. long distance running, cycling, rowing, swimming, motocross, and cross country skiing).

 

The lactate threshold can be increased greatly with training.

 

 

The anaerobic threshold is considered to be somewhere between 90% and 95% of your maximum heart rate .

Interval training takes advantage of the body being able to temporarily exceed the lactate threshold, and then recover (reduce blood-lactate) while operating below the threshold and while still doing physical activity.

 

Fartlek and interval training are similar, the main difference being the relative intensities of the exercise, best illustrated in a real-world example:

Fartlek training would involve constantly running, for a period time running just above the lactate threshold, and then running at just below it,

 

while interval training would be running quite high above the threshold,

but then slowing to a walk or slow jog during the rest periods.

Interval training can take the form of many different types of exercise and should closely replicate the movements found in the sport.

Fartlek would be used by people who are constantly moving, with occasional bouts of speed, such as soccer players, while interval training is more suited to sprinters, who exert maximum effort and then can stop exerting completely.

With both styles of training, one can exert more effort before fatiguing and burn more calories than exercising at a constant pace (continuous training), but will emphasize training the anaerobic system rather than the aerobic system.

 

Long duration training below the lactate threshold is recommended to primarily work the aerobic system.

Accurately measuring the lactate threshold involves taking blood samples (normally a pinprick to the finger, earlobe or thumb) during a ramp test where the exercise intensity is progressively increased. Measuring the threshold can also be performed non-invasively using gas-exchange (Respiratory quotient) methods, which requires a metabolic cart to measure air inspired and expired.

Although the lactate threshold is defined as the point when lactic acid starts to accumulate, some testers approximate this by using the point at which lactate reaches a concentration of 4 mM (at rest it is around 1 mM).

 

 

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