Anaerobic exercise: definition, anaerobic glycolytic system,benefits,characteristics and anaerobic development

1. ANAEROBIC
EXERCISE
PRATIGYA DEUJA

2. Anaerobic exercise
1) It occurs in absence of oxygen.
2) Incomplete breakdown of organic food.
3) All hydrogen atoms in the glucose are not replaced.
4) Produce Co₂ and ethanol in plants, and lactic acid in animal.
5) It is performed in the form of high intensity interval (HIIT),
where you rotate high intensity intervals with recovery intervals.
6) There will be increase in muscle mass, which will in turn speed
up metabolism as muscle burns more calories than fat.

3. Anaerobic exercise
7) After burn effect is experienced , scientific name of which is
excess post- exercise oxygen consumption (EPOC).
8) EPOC is the amount of oxygen required to return the body
to it’s resting state.
9) HIIT sessions stimulates a higher EPOC because oxygen is
consumed more during the session, which creates large deficit
to replace post workout. This summarizes that you will
continue to burn calories (even while sleeping) after your HIIT
session is over.

4. Anaerobic Glycolytic System
Characteristics:
1) Glycogen (glucose) is the fuel source (glycolysis).
2) No oxygen is required (anaerobic).
3) ATP is resynthesized in the muscle cell.
4) Lactic acid is produced (by product of anaerobic
glycolysis).
5) The maximum capacity of the system is intermediate
(1.2 mol ATP).
6) The maximum power of the system is intermediate
(1.6 mol ATP/min).

5. Anaerobic Glycolytic System
7) The systems provide energy for activity of moderate intensity
and short duration.
8) It is the major source of energy from 30th to 90th second of
exercise.

6. Anaerobic Development
 More anaerobic enzymes.
 Left ventricle– concentric hypertrophy; decreases stroke
volume and increases resting heart rate
 Decreased capillarization.
 Fewer mitochondria.
 Stimulates sympathetic Nervous system.

7. Anaerobic System Changes
1) Increased levels of anaerobic substrates:
--- Muscle biopsies taken before and after resistance training
reveal increases in the trained muscle’s resting levels of ATP,
PCr, free creatine ,and glycogen, accompanied by an
improvement in muscular strength.
--- Other studies show higher levels of ATP and total creatine
content in the trained muscles of sprint runners and track
speed cyclists compared with distance runners and road
racers.

8. Anaerobic System Changes
2) Increased quantity and activity of key enzymes that
control the anaerobic phase of glucose catabolism :
--- The most dramatic increases in anaerobic enzyme function
and fiber size occur in fast-twitch muscle fibers.
--- The changes do not reach the magnitude observed for
oxidative enzymes with aerobic training.

9. Anaerobic System Changes
3) Increased capacity to generate high levels of blood lactate
during all-out exercise:
---Enhanced lactate producing capacity probably results from a
training- induced increased levels of glycogen and glycolytic
enzymes and improved motivation and “pain” tolerance to
fatiguing exercise.

10. Benefits of Anaerobic Exercise
1) Enhanced heart function.
2) Improved balance.
3) Reduced risk of falling.
4) Healthier body composition.
5) Better sleep habits.
6) Stress reduction.
7) Decreased Blood Pressure.
8) Decreased cholesterol.
9) Improved blood glucose regulation.
10) Improved immune function.

11. References;
 THERAPEUTIC EXERCISE : CAROLYN KISHNER
sixth edition
 ESSENTIALS OF EXERCISE PHYSIOLOGY : KATCH
AND KATCH fourth edition