Do you know what is anaerobic workout? You maybe know what aerobic workout is. We often hear a lot about aerobic or “cardio” workout, and how it improves fitness, reduces the risk of lifestyle diseases, and helps with weight management. Well, anaerobic workout also has its benefits, and that’s why today we will talk a little bit more about anaerobic workout.
Energy is what makes the body go. The ultimate source of the energy found in biological systems is the sun. You know that the green plants can capture solar energy from the sun and use it to convert simple atoms and molecules into carbohydrates, fats, and proteins. The sun’s energy is trapped within the chemical bonds of these food molecules. One of the first stable and recognizable category of organic molecule created by plants as they trap solar energy is carbohydrate. Sunlight, water and carbon dioxide are the ingredients used by the plants to create carbohydrate.
nCO2 + nH2O + sunlight –> CnH2nOn + nO2
All animals use the sun’s energy by breaking down the foodstuffs in a manner that conserves most of the energy contained in the bonds of the carbohydrates, fats, and proteins. In addition, the final product of the breakdown must be a molecule the cell and our body can use – ATP ( Adenosine triphosphate). In ATP, three phosphates are linked by high-energy bonds. When a bond between the phosphates is broken, energy is released and may be used by the cell and your muscles to kick a ball for example. At this point the ATP has been reduced to a lower energy state, becoming ADP (Adenosine diphosphate) and Pi ( inorganic phosphate). During muscular activity ATP is constantly converted to ADP And Pi in order to provide energy needed for the work. The ATP must be replaced as fast as it is used if the muscle is to continue to generate force. There are three sources of energy (ATP sources)- Immediate Source, Short-Term source and Long-Term source. The Immediate and the Short-term sources of energy are anaerobic process.
Immediate Source of energy.
A very limited amount of ATP stored in a muscle might meet the energy demands of maximal effort lasting about 1 sec. Phosphocreatine (PC), high energy phosphate molecule known to some people as creatine, is the most important Immediate Source of energy. PC (Phosphocreatine) can donate its phosphate molecule to ADP in order to make ATP, allowing the muscle to continue producing force.
PC + ADP = ATP + C
The PC store in muscle lasts only 3 – 5 sec. when the muscle is working maximally. This process doesn’t require oxygen and that makes it Anaerobic ( without oxygen). Heavy weight lifting workouts usually use immediate source of energy. Bodybuilders like to load up with Creatine Monohydrate before workout in order to produce more force for longer period of time, lift heavier and build bigger muscles.
Short-Term source of energy.
The short term source of energy is also known as Glycolysis. It doesn’t require oxygen to function and that’s why categorized as anaerobic process. As the muscle’s store of PC decreases, the muscle fibers break down glucose (Simple sugar) to produce ATP. In glycolysis, glucose is broken down into two molecules of pyruvic acid. ; in the process, ADP is converted to ATP, allowing the muscle to keep going.
Glucose = 2 pyruvic acid + 2 ATP
When glycolysis operates at high speed, pyruvic acid is converted to lactic acid (lactate), which accumulates in the muscles and the blood. The production of lactate during heavy workout results in a burning sensation felt in active muscles. This painful sensation encourages one to stop overworking the body, thus forcing a recovery period in which the body clears the lactate. The Short-Term source of energy can supply the body with ATP for about 2 min.
Anaerobic exercise could be any exercise that is performed in short period ( set of 8-10 reps.) and is explosive, and powerful by nature. Such exercises could be Squats, Push ups, Bench presses, Bicep curls, Leg curls and so on…
Anaerobic energy is important in short, explosive workouts requiring maximal effort for less than 2 min.
Benefits of Anaerobic workout.
Anaerobic workout uses your muscles at a high intensity for a short period of time. As a result you will build stronger and bigger muscles, increase your capacity to withstand the buildup of lactic acid and remove them from the body. This means your endurance and ability to fight fatigue will improve. You will also improve your cardio – respiratory fitness and health.