AEROBIC = WITH OXYGEN
ANAEROBIC = WITHOUT OXYGEN
ANAEROBIC = WITHOUT OXYGEN
The fuels for these different modes come from different sources. Anaerobic is mostly fueled by the ATP-PC system which is depleted quickly. An example of this would be the 100 meter dash. Aerobic exercises are mostly fueled by ATP. An example of this would be a marathon.
Click on the image below to get an idea of the differences between Anaerobic and Aerobic.
How to train your AEROBIC system
As in all training regimines, in order to improve a specific stress, you need to target and train that specific energy system. To train your aerobic system, there are three methods used by many athletes: 1- interval training 2- long, slow distance (low-intensity) and 3- high intensity, continuous exercise.
Interval Training
Interval training involves performing repeated exercise bouts, with brief recovery periods inbetween. The intervals should generally be longer than sixty seonds to maximize the usage of ATP production. Utilizing interval training will also help increase your lactate threshold and improve running (or cycling, whatever mode you choose) economy. One advantage of interval training over continuous running is that you are able to perform large amounts of high-intensity exercise in a short time. To change up your workout you can then either alter the number of sets you perform or the intensity at which you perform the set.
To plan an interval training workout, consider the following:
Set 1: 100 meters, 80% of max intensity, walk 100 meters, perform 2 times.
Set 2: 200 meters, 70% of max intensity, walk 100 meters, perform 2 times.
Set 3: 100 meters, 90 - 100% of max intensity, walk 100 meters, perform 1 time.
Long, Slow-Distance Exercise
In general, this method of training involves performing exercise at low intensity for durations that are greater in length than the normal competition distance. When training at long distances, you are targeting specific muscles and fiber types (to be discussed later). Your body is learning how to take on the demands of the lengths and adapt to them. Be careful not to overtrain. Overtraining can cause adverse effects on the body. When planning your weekly workouts, switch up your training with other two modes.
Example for training for a 5K (3.106 miles):
Run at 70% for 4 miles.
High-Intensity, Continuous Exercise
Again, high-intensity exercise helps improve lactate threshold (how long you are able to workout before your body "hits the wall"). The objective during high-intensity, continuous training is to exercise at a heart rate near your lactacte threshold which is about 70%-80% of max effort, for about 25 to 50 minutes, depending on your fitness level.
TRAINING TO IMPROVE ANAEROBIC POWER
Events lasting less than 60 seconds depend mostly on anaerobic production of energy. Training this energy system (ATP-PC) can happen through short, high intensity intervals (5-10 second duration), using the muscles you want to become bigger, stronger, and faster. Since the activity is so short in duration, little lactic acid builds up, leading to a faster recovery. The rest interval should last between 30 and 60 seconds.
Example for wanting to run faster:
Repeated 30 yard dashes with thirty-second rest period OR 10 weighted squats in a rhythmic manner, 3 sets. The list goes on and on.
I hope this gives you a better understanding of aerobic vs. anaerobic. In order to achieve certain fitness goals, it is important to target the main energy system being used and train that system.
Where am I getting a lot of this information? Refer to links to the right.
Click on the image below to get an idea of the differences between Anaerobic and Aerobic.
How to train your AEROBIC system
As in all training regimines, in order to improve a specific stress, you need to target and train that specific energy system. To train your aerobic system, there are three methods used by many athletes: 1- interval training 2- long, slow distance (low-intensity) and 3- high intensity, continuous exercise.
Interval Training
Interval training involves performing repeated exercise bouts, with brief recovery periods inbetween. The intervals should generally be longer than sixty seonds to maximize the usage of ATP production. Utilizing interval training will also help increase your lactate threshold and improve running (or cycling, whatever mode you choose) economy. One advantage of interval training over continuous running is that you are able to perform large amounts of high-intensity exercise in a short time. To change up your workout you can then either alter the number of sets you perform or the intensity at which you perform the set.
To plan an interval training workout, consider the following:
- Length of the work interval - distance to be covered during the work effort.
- Intensity of the effort - can be monitored by heart rate or how hard you feel you are working on a 1-10 scale (ten being the hardest).
- Duration of the rest interval - consists of light activity, such as walking. Do not immediately halt all activity. You want your heart rate to gradually go down.
- Number of interval sets - a set is defined as a "specified number of work efforts performed as a unit" (powers 454).
- Number of work repetitions - a repetition is defined as "number of work efforts within one set" (powers 454).
Set 1: 100 meters, 80% of max intensity, walk 100 meters, perform 2 times.
Set 2: 200 meters, 70% of max intensity, walk 100 meters, perform 2 times.
Set 3: 100 meters, 90 - 100% of max intensity, walk 100 meters, perform 1 time.
Long, Slow-Distance Exercise
In general, this method of training involves performing exercise at low intensity for durations that are greater in length than the normal competition distance. When training at long distances, you are targeting specific muscles and fiber types (to be discussed later). Your body is learning how to take on the demands of the lengths and adapt to them. Be careful not to overtrain. Overtraining can cause adverse effects on the body. When planning your weekly workouts, switch up your training with other two modes.
Example for training for a 5K (3.106 miles):
Run at 70% for 4 miles.
High-Intensity, Continuous Exercise
Again, high-intensity exercise helps improve lactate threshold (how long you are able to workout before your body "hits the wall"). The objective during high-intensity, continuous training is to exercise at a heart rate near your lactacte threshold which is about 70%-80% of max effort, for about 25 to 50 minutes, depending on your fitness level.
TRAINING TO IMPROVE ANAEROBIC POWER
Events lasting less than 60 seconds depend mostly on anaerobic production of energy. Training this energy system (ATP-PC) can happen through short, high intensity intervals (5-10 second duration), using the muscles you want to become bigger, stronger, and faster. Since the activity is so short in duration, little lactic acid builds up, leading to a faster recovery. The rest interval should last between 30 and 60 seconds.
Example for wanting to run faster:
Repeated 30 yard dashes with thirty-second rest period OR 10 weighted squats in a rhythmic manner, 3 sets. The list goes on and on.
I hope this gives you a better understanding of aerobic vs. anaerobic. In order to achieve certain fitness goals, it is important to target the main energy system being used and train that system.
Where am I getting a lot of this information? Refer to links to the right.
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