Aerobic versus Anaerobic Training: What is the difference?
Before answering the question of Aerobic versus Anaerobic Training: What is the Difference?, a good place to start is to discuss metabolism and the effects that exercise has on our metabolism. By definition metabolism is the chemical processes that take place within a living organisms cells that are necessary to maintain life. This chemical process allows the organism to grow and reproduce. During metabolism, some substances are broken down to produce energy for vital processes; while other substances are created for the everyday necessities of life.
When it comes to aerobic versus anaerobic training, another key term that you need to have an understanding of is Basal Metabolic Rate (BMR). BMR is your bodies seeking to maintain a certain base rate of metabolism. It is the minimum amount of energy required to maintain your body’s life functions at rest. Although BMR is set by your genetics and your environment, research has shown that you can change your body’s BMR through exercise. Exercise will stimulate many metabolic responses that have affects on our body’s anatomy, physiology, and biochemical makeup. Metabolism can be broken down into two generalized categories: 1) anabolism, and 2) catabolism.
Anabolism
Anabolism is a building up process. It is the chemical reactions that combine different molecules to create large more complex molecules that are full of energy. The resulting cells that form from anabolism are new cells in the forms of enzymes, proteins, cell membranes, and growth of many different types of tissues. The energy from these new cells are stored in the form of glycogen and/or fat in muscle tissue. For this reason anabolism is important for the growth, maintenance, and constant repair of tissues.
Catabolism
Catabolism is a breaking down process. It is the taking of complex cell structures and breaking them down into simpler structures. These simple cell structures are then uses for energy production within the body. Catabolism provides the energy that is required to transmit nerve impulses and to create muscle contractions.
Aerobic versus Anaerobic Training: Answered
Physiological Responses to Anaerobic versus Aerobic Training and Exercise
Explosive Anaerobic Strength
The word anaerobic means in the absence of oxygen, or occurring without the use of oxygen. In other words, in the lack of oxygen; energy is derived from metabolized substrates and that energy is delivered to working muscles. Training anaerobic increases the body’s development of explosive strength for maximization short-term energy systems. Activities that can be classified as anaerobic are any that intense activity that lasts mere seconds up to two minutes. Anaerobic exercise is essential for building strength and muscle gain. Some of the long term physiological changes that occur through anaerobic training and exercise include:
1) An increase in the size and number of fast twitch muscle fibers.
2) An increased tolerance to higher and high levels of lactic acid.
3) Glycolysis production is increased because of an increase in enzymes that break down glucose.
4) An increase in ATP (adenosine triphosphate), CP (creatine phosphate), creatine, and glycogen. [All of these are essential in the ATP/CP Energy Pathway that is an anaerobic pathway in the cells that requires no oxygen for ballistic strength].
5) An increase in growth hormone and testosterone levels after short duration, high intensity weight training.
Physiological Responses to Aerobic versus Anaerobic Training and Exercise
Aerobic Endurance Strength of Ultra Trail Runners
The word aerobic means in the presences of oxygen, or occurring with the use of oxygen, or oxygen is required. Most of us think of aerobic training as cardiovascular training. Aerobic training can be considered activities that are performed continuously for a minimum of 15 to 20 minutes at a level 70% to 90% or maximum heart rate. Taking aerobic training to the next level we talk about endurance athletes who will train 4 to 6 days a week training their large muscle groups. It is important for endurance athletes to train as they “play”. There is an exercise principle called “Specific Adaptation to Imposed Demands (SAID)”. Simply stated SAID says that the specificity of your training should closely match your activity. Some of the long term physiological changes that occur through aerobic training and exercise include:
1) An increase in mitochondria density in slow twitch muscle fiber which results in a higher energy production from fatty acids.
2) An increased aerobic capacity.
3) An increase in trained muscle capacity to utilize and mobilized fat, resulting in higher fat metabolism.
4) An increase in slow twitch muscle fibers.
6) Decreased resting heart rate.
7) Decreased body fat.
8 ) Increased capillaries.
9) An increase in ATP content in muscles
10) An increase in CP content in muscles
