Anaerobic Interval Training
Except for the occasional intramural basketball game or a quick trip to the cafeteria before it closes the doors, most people have little to do with anaerobic activities. Most spend the majority of their day going up and down stairs, doing moderate tasks and enjoying a moderate aerobic workout. Despite this fact, since the people of this class are preparing to be coaches, athletic trainers, physical therapists or doctors, it is important to know and understand the benefits of anaerobic training.
To understand why interval training is successful, an understanding must be found of how much energy is necessary to perform a certain amount of work. Whether this work is continuous or done intermittently is an important difference in how we use energy and how efficiently it is used. The key to these questions lies in the interaction between the ATP-PC system and the anaerobic glycolysis during intermittent exercise as compared to continuous exercise. During short-duration, intermittent exercise, the energy supplied by the anaerobic glycolysis is less than what it contributes during more continuous exercise. The ATP-PC system contributes more to energy production during intermittent exercise. Ultimately, there will be less lactic acid produced, greater lactic acid cleared, and less fatigue associated with the intermittent work. This remains to be true regardless of the intensity or duration of intermittent workouts.
Even thought supplies of ATP-PC are exhausted after only a few seconds of all-out running, between each intermittent exercise there is a period of relief. During this recovery period ATP and PC supplies are replenished by the aerobic system and thus myoglobin stores are also restored and available as an energy source. Because of this anaerobic glycolysis is not used or called upon less to produce energy, which means that lactic acid will not accumulate as rapidly. If continuous exercise would occur, ATP-PC system would be depleted within seconds and anaerobic glycolysis would be used to produce ATP causing lactic acid to build up to higher levels. Studies have shown that interval training can be as much as 2.5 times as much intensity as of continuous levels before lactic acid levels are comparable.
Now that it is shown that intermittent exercise is more effective for training the anaerobic system than continuous; it is possible to discuss the type, duration and intensity of the work interval and the relief interval.
The data collected during this experiment has shown that a relationship likely exists between the rate of muscle fatigue and the time spent performing vigorous exercise prior to the set of repetitive movements. This is likely due to a build-up of lactic acid and lactate as a result of anaerobic respiration occurring to provide energy for the muscle cell’s movement. As the pH of the cell would have been lowered, the enzymes necessary in the reactions would likely not be working in their optimum pH range, slowing the respiration reactions and providing an explanation to why the average number of repetitions decreased as the prior amount of exercise increased.
It has long been established that both short and long-term exercise increase metabolic rate and heat production. This naturally predisposes participants to dehydration. Typical symptoms of dehydration include elevated temperature, fluid and electrolyte imbalance due to sweating, and loss of critical nutrients, such as glycogen (depleted via metabolic pathways). Many individuals participating in moderate to rigorous training schedules may engage in daily exercise, if not multiple exercise routines in one day (3,4,5,6). It then follows that the goal for these individuals should be avoidance of dehydration and maximization of rehydration through maintenance of electrolyte balance, replenishment of muscle glycogen, and plasma osmolality. Thus, examination of a fluid’s efficacy in these three areas is crucial. Through extensive research, it is evident that Gatorade will rehydrate faster and more effectively than water.
In this lab, we explored the theory of maximal oxygen consumption. “Maximal oxygen uptake (VO2max) is defined as the highest rate at which oxygen can be taken up and utilized by the body during severe exercise” (Bassett and Howley, 2000). VO2max is measured in millimeters of O2 consumed per kilogram of body weight per min (ml/kg/min). It is commonly known as a good way to determine a subject’s cardio-respiratory endurance and aerobic fitness level. Two people whom are given the same aerobic task (can both be considered “fit”) however, the more fit individual can consume more oxygen to produce enough energy to sustain higher, intense work loads during exercise. The purpose of this lab experiment was performed to determine the VO2max results of a trained vs. an untrained participant to see who was more fit.
As seen throughout the entire report it is evident that the perceptions held by StAC students are no different then the common stereotypes held by society towards aerobics. This has been done by examining each level of Figueroa’s framework as well as Maslow’s hierarchy and relating to the data collected by myself. If the recommendation’s stated earlier are implemented then these perceptions here at StAC will change for the better.
... uptake during submaximal exercise but did increase heart rate and the rate-pressure product at rest and during both exercise and recovery’.
Cellular respiration is an important function for the body to obtain energy (Citovsky, Lecture 18). There are two types of cellular respiration; aerobic conditions and anaerobic conditions. Aerobic conditions are the cellular respiration occurred with oxygen while anaerobic conditions are cellular respiration occurred without oxygen. The most common cellular respiration is aerobic conditions where oxygen were supplied for phosphorylation (Campbell et al., pg 177). In human body, anaerobic conditions occurred when muscle cells are overworked and oxygen is depleted before it could be replenished (Citovsky, Lecture 19). This is a common phenomenon during exercise. The accumulation and production of lactic acid from anaerobic cellular respiration has been always a cause of muscle sore from intense exercise (Campbell et al., pg. 179).
Notably, physical inactivity has been identified as the fourth leading risk factor for global mortality, resulting in 6% of deaths globally (http://www.who.int/dietphysicalactivity/pa/en/: last accessed on 30 April 2016). Characteristically, public health practice addresses the physical activity and exercise in a broader sense, focusing on the communities, populations and settings. On the other hand, due to the advancement in healthcare technologies, Clinical Exercise Science has made it possible to incorporate physical activity and various exercise modalities into healthcare practice in a way that a response at organism (e.g., humans, animals), organ system (e.g., musculoskeletal system, nervous system, cardiovascular system, respiratory system), organ (e.g., heart, skeletal muscles, bones), and cellular (e.g., immune system cells, red blood cells) level can be examined, both in healthy people and patients with acute or chronic clinical conditions and disabilities. However, body of scientific evidence generated through the research in Clinical Exercise Science has its implications not only in clinical practice, but also in public health practice. This is one of the main reasons why I would like to join the Clinical Research Science Ph.D. program at the Potsdam
Introduction of the The ‘Burpee’ The burpee is an exercise many love to hate, its lactic acid heavy nature often leaves people shattered and gasping for breath. Many see the burpee as the ultimate full body exercise. As a rugby union player, exercises such as the burpee help keep my body in ideal shape and allow me to improve my performance. Strength, body composition and conditioning all play major roles in the efficiency and level of my performance on the field and the burpee enhances all of these components of my fitness.
These results make sense because the heart beats faster in order to keep the body’s cells well equipped with oxygen. For one to continue exercising for long amounts of time, cells need to create ATP in order to use energy. Oxygen must be present for the process of creating ATP, which not only explains why higher respiratory rates occur during exercise but also faster heart rates. When the heart is beating rapidly, it is distributes oxygenated blood as fast as the body n...
Low carbohydrate (carb) diets have been used as a weight loss treatment for many years. Recently low carbohydrate diets are being used with athletes as a performance enhancement method by changing training adaptations. This essay will examine the health risks and benefits of a low carb diet, as well as the effects of low carb diets on the endurance athlete in regards to their training and performance. There are many short term benefits of low carb diets. However there are also many long term risks that outweigh the benefits for the general population. Evidence shows that exercising on a low carb diet has positive adaptation to training for aerobic athletes. However there is not enough evidence on what the long term effect of this could be, and so the net health benefits for a low carb diet cannot be determined for athletes.
...required, but the volume of exercise can be gradually progressed to meet American College of Sports Medicine (ACSM) guidelines (Stevinson 2007). Stevinson suggests that an exercise training program needs to have a gradual increase in the volume of the training so that patients will see long term improvements (2007). Each exercise session should include a warm-up, the actual exercise itself, and the cool-down. The warm-up should include a light aerobic exercise so that the heart rate and body temperature is increased gradually, followed by some simple stretching for all of the muscle groups that are going to be used in the session (Stevinson 2007). The exercise itself should include a prescribed time, intensity, and type of the exercise. Lastly, the cool-down should consist of stretching exercises so that the body can return to normal-resting values (Stevinson 2007).
Aerobic exercise involves improving the cardiovascular system. It increases the efficiency with which the body is able to utilize oxygen (Dintiman, Stone, Pennington, & Davis, 1984). In other words, aerobic exercise means that continuous and large amounts of oxygen are needed to get in order to generate the amount of energy needed to complete the workout. The most common type of aerobic exercise is long-distance running, or jogging. While running, the body requires large amounts of energy in order for the body to sustain energy. “During prolonged exercise, most of the energy is aerobic, derived from the oxidation of carbohydrates and fats” (Getchell, 1976).
When a person exercises the body uses either sugar or fatty acids as fuel to create energy. During the beginning of an exercise most of the sugar that is used as fuel comes from the bloodstream or the muscles. After about 15 minutes the fuel starts to come from the liver. When one exercises after 30 minutes the body receives energy from free fatty acids and glycogen gets stored resulting in a decrease in blood sugar levels. Glycogen is the sugar stored in the liver and muscles.
You might be thinking " I'm already in pretty good shape, but I do wanna build more muscles". Anaerobic exercises are a great way to build muscles and put on mass. Anaerobic exercise is an exercise intense enough to trigger lactic acid formation. It is used by athletes in non-endurance sports to promote strength, speed and power and by body-builders to build muscle mass. During short, intense exercise, our body demands more oxygen than it is available, so it depends on energy that is stored in the muscles. That is the key for its role in any fitness program. Anaerobic exercise is not meant to burn off fat you need oxygen for that its main role is to build strong muscles. It is much better at building overall strength and muscle mass. Anaerobic exercise will also increase the maximum amount of oxygen you use during exercise, improving your cardio.