AEROBIC AND ANAEROBIC




These two words aerobic and anaerobic refer to energy pathways that are used during exercise. Aerobic means "with oxygen" and anaerobic means "without oxygen".

Anaerobic exercise Fat requires oxygen to burn totally in order to burn fat in the time of the exercise, we need to move slowly and smoothly. This enables muscle cells to be supplied with enough oxygen to continue with its aerobic capacity and utilize fat as the main energy source.

Anaerobic exercise needs changing at an increased pace or with greater effort. Exercising this way burns more calories but results in a greater demand for oxygen which cannot be delivered in sufficient quantities to allow cells to continue burning fat. When we breathe heavy, we begin to acquire an oxygen debt and muscle cells switch to burning mainly carbohydrates, this fuel burns quickly and does not demand oxygen.

Benefits of Anaerobic exercise:

Anaerobic exercise uses muscles at high intensity and a high rate of work for a short period of time. Benefits include:

• Development of stronger muscles.

• Improved max VO 2 (the highest amount of oxygen one can consume during exercise) and thus an improved cardio respiratory system.

• The bigger capacity to resist the buildup of waste substances such as lactic acid and increased ability to remove them from the body. This means your tolerance and ability to fight fatigue will improve.
In short, anaerobic exercise burns fewer calories than does aerobic exercise and may be somewhat less beneficial for cardiovascular fitness. Nevertheless, it's really good at building strength and muscle mass and still benefits the heart and lungs. At long last, increased muscle mass helps a person become leaner and lose weight, because muscle uses large amounts of calories.

How anaerobic exercise works

Anaerobic exercise As you start to work out energetically, there is a momentary shortage of oxygen being delivered to the working muscles. A common term related to anaerobic energy production is lactic acid. Lactic acid is a by-product of producing energy anaerobically. When lactic acid accumulates at high levels in the blood, it could be cause of muscular fatigue. This is because anaerobic exercises cannot last long. With training, the body is better equipped to control lactic acid. Many efficient changes happen in the body during training as consequence in decreased production of lactic acid and increased removal of it from the bloodstream. The body develops “buffers” that decelerate the onset of fatigue in the middle of the anaerobic exercise. Studies have demonstrated that with anaerobic training, the muscle's buffering capacity is augmented by 12% to 50%. With this augmented buffering capacity, more lactic acid can concentrate during high intensity exercise without causing fatigue.

Cautions

1. If you are new to exercise, do not immediately begin with high intensity activity. Beginners should start at about 50% intensity and increase from there.
2. Anaerobic exercise is not recommended if you are pregnant.
3. Do a 5-10 minute warm up before starting any anaerobic exercise, and a 5-10 minute cool down after your workout session.






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