Anaerobic fitness

So let’s look at what happens, when there isn’t enough oxygen.

If there isn’t enough oxygen, the body can’t sustain the aerobic metabolism and it goes into the anaerobic metabolism, creating an oxygen debt. Anaerobic means, that all the processes function without oxygen and it can be further divided into anaerobic glycolysis and creatine phosphatase system.

They both use glucose for energy, but they don’t produce ATP . Both systems produce huge amounts of heat, hydrogen ions and lactic acid, created due to the oxygen debt. Most people believe that lactic acid is the main cause for immediate and prolonged muscle soreness (because it accumulates in the muscle), but some studies suggest, that even though this might be true, the main cause for muscle soreness are micro fractures, or microscopic tears, in the muscle. This is explained that 80% of the lactic acid created, diffuses into the blood stream and is transported to the liver, where it is converted back to glucose.

The body will try to adapt to this kind of training immediately by hyperventilating (faster and deeper breathing). But unfortunately, this is a futile process, because the main reason for an oxygen depleted state is not in the lung capacity, but in the rate at which the oxygen from the blood is absorbed by the cells.

Anaerobic training is really strength training. It lasts for a shorter amount of time (up to 2 minutes), with high intensity such as lifting weights, sprints and others.

But don’t think that our bodies use only one or the other metabolic pathway. Like all things in life, both aerobic and anaerobic metabolisms are in balance. You can read more about that here.

So now you might be thinking, what exactly are the advantages of strength training? I mean, it doesn't burn fat, right? That's a big and determined NO! Strength training should be an equal part of any fitness program together with good nutrition and aerobic exercise.

Allow me, to give you a few benefits of strength training:

1.       It reduces body fat

Strength training increases muscle mass, thus increasing your metabolic rate and the amount of calories you burn per day even while resting. Plus, if you train hard enough, you will create the “after burn” effect, that will continue to burn calories a few hours after you’ve finished exercising.

2.       It builds and maintains muscle mass

As we get older, our bodies start to decay slowly and muscle tissue is a lot easier to dispose of than fatty tissue. Strength training prevents the loss of our muscle mass, and if we train harder it can actually increase it.

3.       It helps to prevent heart problems and other diseases such as type 2 diabetes, lower back problems and it strengthens your immune system (because of the increased blood flow).

4.       It increases bone density

Strength training increases blood flow to the bones and it keeps them well nourished.

5.       It reshapes the body

This one is really self explanatory, right?

Untill next time, stay strong and be kind. 

Picture taken from: http://tiny.cc/8rvmhw