Aerobic & anaerobic exs

DR. MEGHAN PHUTANE
CARDIORESPIRATORY
PHYSIOTHERAPIST
AEROBIC & ANAEROBIC EXS

Fitness
 The ability to perform physical work.
 Performing physical work requires cardio-
respiratory functioning, muscle strength &
endurance & flexibility.
 Fitness levels are described from poor to superior
based on energy expenditure of physical work.
 Rating is based on direct or indirect measurement
of body’s maximum oxygen consumption(VO2
max).
 VO2 is influenced by age, gender, heredity,
inactivity & disease.

VO2 Max
 It’s a measure of body’s capacity to use O2.
(maximum amount of O2 consumed/min when
individual has reached maximum efforts).
 Indicated as – ml/kg/min.
 Depends on –
 O2 transport
 O2 binding capacity of blood
 Cardiac function
 O2 extraction capabilities
 Muscular oxidative potentials

Endurance
Endurance
(ability to work for
prolonged period of time
& resist fatigue)
Muscle endurance
(ability of an isolated
muscle to perform
repeated contractions
over a period of time)
CV endurance
(to perform large
muscles, dynamic exs
like walking)

Conditioning
 Augmentation of energy capacity of muscles by
means of exs program.
 Depends on exs of sufficient intensity, duration &
frequency.
 Produces CV & muscular adaptations.

Adaptation
 CV system & muscles gets adapted to training
stimulus over time. Significant changes are
observed in 10-12wks of training.
 Depends on –
 Ability of organs to change
 Training stimulus threshold

Myocardial O2 consumption
(mVO2)
 Measure of O2 consumed by myocardial
muscles.
 The need or demand of O2 is determined by HR,
BP, myocardial contractility & afterload.
 Ability to supply O2 to the myocardium depends
on arterial O2 content, HB-O2 dissociation &
coronary blood flow.

Deconditioning
 Occurs with prolonged bed rest
 ↓ VO2 max, CO, SV, muscle strength
 Effects of deconditioning –
 ↓ muscle mass & strength
 ↓ CV function
 ↓ total blood volume & plasma volume
 ↓ heart volume
 ↓ exs tolerance
 ↓ BMD

ENRGY SYSTEMS,
EXPENDITURE
& EFFICIENCY

ENERGY SYSTEMS
Muscle contraction
Requires energy
This is produced by chemical
breakdown of ATP
ATP ADP + P

There is a limited supply of ATP in muscle cells
(it’s usually used up after 3 – 5 seconds of exercise)
Note: ATP: Adenosine triphosphate
ADP: Adenosine diphosphate
P: Phosphate
For exercise to continue, ATP has to be
re-generated from ADP using energy
obtained from other sources.
ADP + P ATP

There are 3 sources (energy systems) that the
body can use:
1.ATP/ PC or CP System
2. Lactic Acid System
3. Aerobic System
Anaerobic
Pathway
Aerobic Pathway

CP – Stored in Muscles
Combines with ADP to re-build ATP
Immediate source of energy
Limited source – lasts up to 10/15 seconds
Very important for bursts of explosive speed
Suitable for short duration events: 100m, throwing/ jumping
athletic events. Phases of team game play.
Replenishing stores of CP takes up to 6 minutes of recovery
after end of exercise
ADP + CP = ATP + C
1. The CP (Creatine Phosphate) System
CP: Creatine
Phosphate
C - Creatine

2. LACTIC ACID SYSTEM
Glycogen made from glucose obtained from digested food present in all
cells of the body – muscles, liver
When glycogen breaks down it releases pyruvic acid and energy.
This energy is used to re-build ATP from ADP and P
This system is anaerobic – no O2
Pyruvic acid is easily removed when O2 is available
Where there is little O2 it is changed into lactic acid
Muscles fail to contract fully - fatigue
Energy from this source lasts longer – up to three minutes before build up
of lactic acid prevents further energy production
Suitable for athletes – 200m – 800m. Games players who need to
keep up continuous short bursts of activity
Takes about 20 – 60 minutes to remove accumulated lactic acid
after maximal exercise
ADP + glycogen = ATP + Pyruvic acid (or pyruvic acid without O2)

3. AEROBIC SYSTEM
For longer events – muscles must work aerobically. O2 present
This system can take the pyruvic acid produced when glycogen
breaks down and turns it into more energy rather than lactic acid
Supplies energy to athletes who are working sub-maximally
at 60 – 80% of maximum effort and can take in
a constant supply of O2
This system provides most of the energy required
for physical activity lasting longer than about 3 minutes
– long distance activity – runners/ cyclists – Games Players
ADP + Glycogen = ATP + Pyruvic acid

Graph to Show – Energy Released over
Time
3. AEROBIC SYSTEM
ATP Store
ATP-PC System
Lactic Acid
System
Aerobic System
% of
maximum rate
of energy
production
time2sec 10sec 1min 2hrs

ENERGY EXPENDITURE
 Activities can be categorized as light or heavy by
determining the cost of activity.
 Most ADLs are light activity & are aerobic.
 Heavy works needs energy from both aerobic &
anaerobic systems.
 Energy expended is computed from amount of
O2 consumed. The units used are –
 Kilo calorie (KCal)
 Metabolic equivalents (METs) (ml/kg/min)=
3.5ml/kg/min

Cont…
 Classification of activities is light, moderate &
heavy.
 Average individual expends 1800-3000 kCal/day
whereas athletes during training period expends
≥10000 kCal.
 For a average male of 65kg weight –Type of work kCal/min ml/kg/min METs
Light 2-4.9 6.1-15.2 1.6-3.9
Heavy 7.5-9.9 23.3-30.6 6.0-7.9

EFFICIENCY
 Usually expressed in percentage.
 % efficiency = useful workout×100 / energy
expended
 Efficiency of large muscle activities is usually 20-
25%.

PHYSIOLOGICAL RESPONSE
TO
EXERCISE

Cardiovascular system
 Exercise pressor response –
 SNS response- peripheral vasoconstriction , ↑
myocardial contractility, ↑ HR, ↑ HTN
 Degree of response equals muscle mass involved
& exs intensity
 Cardiac effects –
 ↑Frequency of SA node depolarization, ↑ HR,
↓vagal stimulus, ↑ SNS stimulation.
 ↑ systolic BP

Cont…
 Peripheral effects –
 Vasoconstriction – blood from non-working muscles
& organs shunt to working muscle.
 ↓peripheral resistance in working muscles
 Venous constriction
 ↑ CO due to –
 ↑myocardial contractility
 ↑ HR
 ↑blood flow to working muscle
 ↑venous constriction
 ↓peripheral resistance

Respiratory system
 Respiratory changes occurs rapidly with
increased gas exchange.
 ↓venous O2 saturation & ↑pCO2 & H+
 ↑ body temperature
 ↑ epinephrine
 ↑ joint & muscle receptor stimulation
 All these factors stimulate respiratory system.
 ↑RR & TV - ↑minute ventilation
 ↑ alveolar ventilation

Response providing additional O2 to
muscle
 ↑ blood flow – provides additional O2
 Extraction of more O2 from blood is due to –
 ↓ local tissue PO2- facilitate O2 unloading from HB
 ↑CO2 production- tissue acidosis & ↑temperature -
↑O2 release from HB
 ↑RBCs – enhance release of O2
 Factors determining O2 consumption –
 Muscle vascularity
 Fiber distribution
 No of mitochondria
 Oxidative mitochondrial enzymes in muscle fibers

DETERMINANTS OF
EXERCISE PROGRAM

1. INTENSITY
 Overload principle –
 overload is stress on an organism that is greater
than that regularly encountered during everyday life
.
 The exs load must be above the training stimulus
threshold for adaptations to occur.
 Once adaptation occurs – increase the training
load.
 Training stimulus threshold are variable depending
on individuals health, level of activity, age & gender.
 Higher the level of fitness – greater intensity is
needed.
 Generally, conditioning response occurs at 60-90%

Cont…
 In healthy adults, minimum stimulus needed to elicit
conditioning response is 70%of Hrmax.
 Sedentary or deconditioned individuals – 40-
50%VO2max.
 HRmax = 220-age / use multistage test
 Maximum HR for exs can be determined using –
 % of HRmax
 Using HR reserve (karvonen’s formula)
 Greater improvement in VO2max is seen on
exercising at high intensity for short period than
moderate intensity for longer period.
 At maximum limit of exs; relative risk of CV
complications or muscle injuries.

 Specificity principle –
 Adaptations to metabolic & physiological systems
depends on demands imposed.

2. DURATION
 The optimal duration of exercise for cardiovascular
conditioning is dependent on the total work
performed, exercise intensity and frequency, and
fitness level.
 The greater the intensity of the exercise, the shorter
the duration needed for adaptation; and the lower the
intensity of exercise, the longer the duration needed.
 A 20- to 30-minute session is generally optimal at
60% to 70% maximum heart rate.
 When the intensity is below the heart rate threshold, a
45-minute continuous exercise period may provide
the appropriate overload.
 With high-intensity exercise, 10- to 15-minute
exercise periods are adequate.

3. FREQUENCY
 Frequency may be a less important factor than
intensity or duration in exercise training.
 Frequency varies, dependent on the health and age
of the individual.
 Optimalfrequency of training is generally 3-4times/wk.
 If training is at low intensity, greater frequency may be
beneficial.
 A frequency of two times a week does not generally
evoke cardiovascular changes.

4. MODE
 Many types of activity provide the stimulus for improving
Cardiorespiratory fitness.
 The important factor is that the exercise involves large
muscle groups that are activated in a rhythmic, aerobic
nature. However, the magnitude of the changes may be
determined by the mode used.
 For specific aerobic activities such as cycling and running,
the overload must use the muscles required by the activity
and stress the cardiorespiratory system.
 The muscles trained develop a greater oxidative capacity
with an increase in blood flow to the area.
 Training benefits are optimized when programs are
planned to meet the individual needs and capacities of the
participants.
 The skill of the individual, variations among individuals in
competitiveness and aggressiveness, and variation in
environmental conditions must be considered.

Reversibility principle
 Adaptive changes in body system (strength,
endurance) due to resistance exercises are
transient unless improvement is used for
functional activities or as a maintenance program.
 Detraining (reduced muscle performance), starts
in a week or two after exercise cessations &
continues until training effect are lost.

WARM UP PERIOD
 Physiologically, a time lag exists between the
onset of activity and the bodily adjustments
needed to meet the physical requirements of the
body.
 The purpose of the warm-up period is to enhance
the numerous adjustments that must take place
before physical activity.

Physiological Responses
 ↑Muscle temperature - increases the efficiency of
muscular contraction (↓muscle viscosity and ↑rate of
nerve conduction).
 ↑ O2 need to meet energy demands; higher extraction
from hemoglobin - facilitate the oxidative processes.
 Dilatation of constricted capillaries - increases
circulation - ↑oxygen delivery to the active muscles
and ↓oxygen deficit and the formation of lactic acid.
 Adaptation in sensitivity of the neural respiratory
center to various exercise stimulants.
 ↑ venous return.

Purposes
 The warm-up also prevents or decreases:
 The susceptibility of the musculoskeletal system to
injury.
 The occurrence of ischemic electrocardiographic (ECG)
changes and arrhythmias.
Guidelines
 The warm-up should be gradual and sufficient to
increase muscle and core temperature without
causing fatigue or reducing energy stores.
Characteristics of the period include:
 A 10-minute period of total body movement exercises,
such as calisthenics, and walking slowly.
 Attaining a heart rate that is within 20 beats/min of the
target heart rate.

Benefits of warm up –
 Slowly increases the heart rate – so body
temperature & increase blood flow to active
muscles
 Increase O2 supply – prepares muscle for
upcoming strenous activities.
 Easy & safe to perform stretches to ensure flexibility
& ROM.
 Helps minimize potential muscle tear & injury.
 Increase elasticity & flexibility of tendons &
ligaments.
 Maintains joint lubrication
 Increase hormone production needed to regulate
energy production
 Mentally prepares the individual for increasing

AEROBIC EXS PERIOD
 aerobic exercise period is - conditioning part of the
exercise program.
 Attention to the determinants of intensity, frequency,
duration, and mode of the program has an impact on the
effectiveness of the program.
 Main consideration to choose specific method of training
is the intensity should be enough to stimulate an
increase in stroke volume and cardiac output and to
enhance local circulation and aerobic metabolism in the
appropriate muscle groups.
 The exercise period must be within the person’s
tolerance, above the threshold level for adaptation to
occur, and below the level of exercise that evokes
clinical symptoms.
 In aerobic exercise, submaximum, rhythmic, repetitive,
dynamic exercise of large muscle groups is
emphasized.

 There are four methods of training that challenge the
aerobic system: continuous, interval (work relief),
circuit, and circuit interval.
Continuous Training
 A submaximum energy requirement - throughout the
training period.
 At steady state - muscle obtains energy by means of
aerobic metabolism. Stress primarily on the slow-
twitch fibers.
 The activity can be prolonged for 20 to 60 minutes.
 Increase work rate progressively. Overload by in ↑
duration.
 In healthy individual, continuous training is the most
effective way to improve endurance.

Interval Training
 The work or exercise is followed by relief or rest
interval. Less demanding than continuous training.
Tends to improve strength and power more than
endurance.
 The relief interval is either a rest relief (passive
recovery) or a work relief (active recovery); and its
duration ranges from a few seconds to several
minutes. (Portion of the muscular stores of ATP and
the oxygen associated with myoglobin are
replenished by the aerobic system; an ↑VO2 max).
 A rest interval equal to one and a half times the work
interval allows the succeeding exercise interval to
begin before recovery is complete and stresses the
aerobic system.
 A significant amount of high-intensity work can be

Circuit Training –
 Circuit training employs a series of exercise
activities. At the end of the last activity, the
individual starts from the beginning and again
moves through the series.
 The series of activities is repeated several times.
 Several exercise modes can be used involving
large and small muscle groups and a mix of static
or dynamic effort.
 Use of circuit training can improve strength and
endurance by stressing both the aerobic and
anaerobic systems.

Circuit-Interval Training
 Combining circuit and interval training is effective
because of the interaction of aerobic and
anaerobic production of ATP.
 With the relief interval there is a delay in the need
for glycolysis and the production of lactic acid
prior to the availability of oxygen supplying the
ATP.

COOL DOWN PERIOD
 A cool-down period is necessary following the
exercise period.
Purpose –
 Prevent pooling of the blood in the extremities by
continuing to use the muscles to maintain venous
return.
 Prevent fainting by increasing the return of blood to
the heart and brain as cardiac output and venous
return decreases.
 Enhance the recovery period with the oxidation of
metabolic waste and replacement of the energy
stores.

Guidelines –
 Characteristics of the cool-down period are
similar to those of the warm-up period.
 Total-body exercises such as calisthenics and
static stretching are appropriate.
 The period should last 5 to 10 minutes.

 Involves higher intesity training and is needed for
short, explosive bursts of activity.

 Strength - Ability of a contractile tissue to
produce tension & resultant force based on
demands placed on the muscles / Greatest
measurable force exerted by muscle or group of
muscles to overcome resistance during a single
maximum effort.
 Power - Muscle power is related to strength &
speed of movement & is defined as work
produced by muscle per unit time.
(force×distance/time).
 Endurance -Endurance refers to the ability to
perform low intensity, repetitive or sustained
activities over a prolonged period of time.

Benefits
 Enhance muscle performance
 Increase strength of connective tissue
 Greater BMD or reduces bone demineralization
 Decrease stress on joints
 Reduce risk of soft tissue injury
 Improves capacity to repair or heal damaged soft
tissues
 Possible improvement in balance
 Enhances physical performance during ADLs,
recreational activities & occupation
 Improves body composition : increase lean muscle
mass & reduce body fat
 Enhance feeling of physical well being & so QOL.

Principles
 Specificity principle – development of muscular
fitness is specific to muscle group that is
exercised, type of contraction & training intensity.
 Overload principle – to promote strength &
endurance gains, muscle group must be
exercised at work loads that are greater than its
capacity

A. Goals of Anaerobic Training
To Enhance
Muscle Lactate
Removal and
Lactate Utilization
To Enhance
Anaerobic
Capacity of
Muscles
Anaerobic
Training
Goals

Anaerobic Training
 ATP-PCr System: All-out bursts for 5 to 10 sec.
Recovery progresses rapidly (30 to 60 sec).
 Glycolytic System: Bouts of up to 1 min of
intense, rhythmic repeated several times
interspersed with 3-5 min recovery (“lactate
stacking”).

B. Training Methods
 Acceleration Sprints: gradual increases from slow
to moderate to full sprinting in 50-100 m
segments followed by 50 m light activity.
 Sprint Training: Repeated sprints at maximal
speed with complete recovery (5 minutes or
more) between repeats. Only 3 to 6 bouts in a
session.
 Interval Training: Repeated periods of work
alternated with periods of relief.

C. Prescription Content
 Training Time: rate of work during the work
interval (e.g. 200-m in 28 seconds)
 Repetitions: number of work intervals per set (e.g.
six 200-m runs)
 Sets: a grouping of work and relief intervals (e.g.
a set is six 200-m runs @ 28 sec, 1:24 rest
interval)
 Work-relief Ratio: time ratio of work and relief
(e.g., 1:2 means relief is twice work)
 Type of Relief: rest or light to mild exercise

D. Frequency and Duration of
Training
 The energy
demands of high-
intensity training on
the glycolytic system
rapidly depletes
muscle glycogen
 Muscles can become
chronically depleted
of energy reserves

BENEFITS OF COOLING DOWN
 After a long hard workout, many people just stop and
end their routine there. This does not give their body
the proper time to recover or time to restretch those
muscles.
 Cool downs, or the recovery period, allows your body
to recover from the hard workout.
 The stretching afterwards helps to lengthen and
strengthen your muscles.
 A cool-down after physical activity allows a gradual
decrease at the end of the episode.
 Stretching can help reduce the buildup of lactic acid,
which can lead to muscles cramping and stiffness.

Aerobic & anaerobic exs

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