Aerobics | Alkaline food chart

Anaerobic activities, anaerobic activity, anaerobic exercise :

We have all become quite used to what aerobic exercise is all about, jump on a treadmill and run at a steady state for half an hour or so.

But what happens when you start pushing this intensity past the aerobic zone into anaerobic activities?

Anaerobic activity is where the body is working at such a rate that the blood stream cannot get enough oxygen to muscles fast enough. It's that serious burn that you get in your muscles when you are pushing yourselves as hard as you can go. Anaerobic exercise is essentially exercise without oxygen.

This happens during high intensity and cannot be held for long periods of time. A product of your muscle exercising in an oxygen deprived environment is large amounts of lactic Acid. Lactic acid begins building up inside the muscle at a rate faster than it can be cleared creating muscle failure.

Anaerobic exercise refers to anaerobic muscle respiration and not respiration as a whole.

The muscle still receives oxygen, just an insufficient supply to meet the demands of the activity. Your muscle needs the oxygen to convert glucose into energy. When you exercise hard enough so that not enough oxygen can get through, lactic acid is produced as a by product.

Anaerobic capacity is referred to as anaerobic threshold or lactate threshold.

It refers to the point in the anaerobic exercise when the lactic acid starts to build up at a rate greater than it can be removed out of the muscle. This is really when your muscles start burning and you really can't carry on much longer.

Your anaerobic threshold is perhaps one of the best indicators of your ability to perform. Traditionally an athlete with a higher VO2Max was considered in much better shape; however an athlete with a lower VO2Max but higher anaerobic threshold would be able to go further faster without experiencing muscle failure than an athlete with high VO2Max and a low anaerobic threshold.

Although the higher VO2Max would be considered 'fitter', the athlete with the higher anaerobic capacity would be able to travel faster for longer. Types of anaerobic sports include football, basketball, rugby, hockey and soccer. An anaerobic sport is anything activity requiring brief spurts of high intensity activity. So anything that includes brief spells of all out sprinting or heavy lifting is likely to be anaerobic.

Your anaerobic threshold can be improved with anaerobic activities. High intensity interval training is an ideal way of increasing your anaerobic threshold. High intensity interval training is a routine of sprints and rests. It usually takes no more than 20 minutes but don't underestimate how effective this training is. In fact there are very few exercises that can produce such substantial changes to the body in such a short amount of time.

During anaerobic activity, carbohydrate must be converted into energy very quickly in order to meet sudden and massive energy demands. Such demands occur when you lift, jump, kick, hit, sprint or throw movements included in many sports.

In order to meet these sudden, huge demands, glucose bypasses the energy producing pathways that would normally use oxygen, and follows a different route that does not use oxygen. This saves a good deal of time. Instead of making the usual 38 molecules of A TP per glucose molecule, the body can make only two ATP molecules using its anaerobic response, because glucose is only partially broken down in these conditions. It is converted into lactic acid, instead of carbon dioxide and water.

In order to generate a sufficiently large amount of ATP, a lot of glucose must be broken down. The body's glycogen stores dwindle quite quickly, proving that the benefits of a fast delivery service come at a price.

Unfortunately, producing A TP as rapidly as this cannot be kept up for very long - 90 seconds at most. This is due to a build-up of lactic acid, a by-product of this rapid means of glucose breakdown. Lactic acid prevents the production of further energy by creating an acidic environment in the body that eventually hinders the contractions of muscles. For this reason no one can keep running or cycling at an all-out pace for very long.

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