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Anaerobic exercise is a type of exercise that breaks down glucose in the body without using oxygen; anaerobic means "without oxygen". This type of exercise leads to a buildup of lactic acid.
In practical terms, this means that anaerobic exercise is more intense, but shorter in duration than aerobic exercise.

The biochemistry of anaerobic exercise involves a process called glycolysis, in which glucose is converted to adenosine triphosphate (ATP), the primary source of energy for cellular reactions.
Anaerobic exercise may be used to help build endurance, muscle strength, and power.




Metabolism


Anaerobic metabolism is a natural part of metabolic energy expenditure. Fast twitch muscles (as compared to slow twitch muscles) operate using anaerobic metabolic systems, such that any use of fast twitch muscle fibers leads to increased anaerobic energy expenditure. Intense exercise lasting upwards of four minutes (e.g. a mile race) may still have considerable anaerobic energy expenditure. An example is high-intensity interval training, an exercise strategy that is performed under anaerobic conditions at intensities that reach an excess of 90% of the maximum heart rate. Anaerobic energy expenditure is difficult to accurately quantify. Some methods estimate the anaerobic component of an exercise by determining the maximum accumulated oxygen deficit or measuring the lactic acid formation in muscle mass.
In contrast, aerobic exercise includes lower intensity activities performed for longer periods of time. Activities such as walking, jogging, rowing, and cycling require oxygen to generate the energy needed for prolonged exercise (i.e., aerobic energy expenditure). For sports that require repeated short bursts of exercise, the aerobic system acts to replenish and store energy during recovery periods to fuel the next energy burst. Therefore, training strategies for many sports demand that both aerobic and anaerobic systems be developed. The benefits of adding anaerobic exercise include improving cardiovascular endurance as well as build and maintaining muscle strength and losing weight.

The anaerobic energy systems are:

The alactic anaerobic system, which consists of high energy phosphates, adenosine triphosphate, and creatine phosphate; and
The lactic anaerobic system, which features anaerobic glycolysis.
High energy phosphates are stored in limited quantities within muscle cells. Anaerobic glycolysis exclusively uses glucose (and glycogen) as a fuel in the absence of oxygen, or more specifically, when ATP is needed at rates that exceed those provided by aerobic metabolism. The consequence of such rapid glucose breakdown is the formation of lactic acid (or more appropriately, its conjugate base lactate at biological pH levels). Physical activities that last up to about thirty seconds rely primarily on the former ATP-CP phosphagen system. Beyond this time, both aerobic and anaerobic glycolysis-based metabolic systems are used.
The by-product of anaerobic glycolysis—lactate—has traditionally been thought to be detrimental to muscle function. However, this appears likely only when lactate levels are very high. Elevated lactate levels are only one of many changes that occur within and around muscle cells during intense exercise that can lead to fatigue. Fatigue, which is muscle failure, is a complex subject that depends on more than just changes to lactate concentration. Energy availability, oxygen delivery, perception to pain, and other psychological factors all contribute to muscular fatigue. Elevated muscle and blood lactate concentrations are a natural consequence of any physical exertion. The effectiveness of anaerobic activity can be improved through training.
Anaerobic exercise also increases an individual's basal metabolic rate (BMR).




Examples


Anaerobic exercises are high-intensity workouts completed over shorter durations, while aerobic exercises include variable-intensity workouts completed over longer durations. Some examples of anaerobic exercises include sprints, high-intensity interval training (HIIT), and strength training.




See also


Aerobic exercise
Bioenergetic systems
Margaria-Kalamen power test
Strength training
Weight training
Cori cycle
Citric acid cycle
Pushups




References

Kata Kunci Pencarian:

• Obat psikoaktif
• Latihan anaerobik
• Stimulan
• Anaerobic exercise
• Aerobic exercise
• High-intensity interval training
• Sports nutrition
• Exercise and androgen levels
• Strength training
• Excess post-exercise oxygen consumption
• Outline of exercise
• Exercise
• Endurance

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• Anaerobic Exercise: Definition, Benefits, and Examples
• 14 Best Examples of Anaerobic Exercise - The Fitness Phantom
• Aerobic vs. Anaerobic Exercise: What’s the Difference? - WebMD
• Anaerobic exercise - Wikipedia
• Anaerobic Exercise: What You Should Know - Healthline
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• Anaerobic Exercise - Physiopedia
• Anaerobic Exercise: Definition, Types, and Benefits - Health
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Anaerobic Exercise: Definition, Benefits, and Examples

Sep 2, 2023 · Anaerobic exercise is any exercise that occurs in the absence of oxygen. Unlike aerobic exercise, which uses oxygen for energy, anaerobic exercise involves intense, powerful muscle contractions that require energy faster than oxygen can be supplied.

14 Best Examples of Anaerobic Exercise - The Fitness Phantom

Jan 22, 2021 · In this article, I’ll outline the best examples of anaerobic exercises that can increase your strength, enhance your cardiovascular health, reduce body fats, and take your fitness to the next level. Combining the anaerobic exercises with aerobic ones, you’ll become fitter, stronger, and faster.

Aerobic vs. Anaerobic Exercise: What’s the Difference? - WebMD

Jul 18, 2023 · Anaerobic exercise is high-intensity exercise that’s meant to be short and fast. Your body doesn’t need oxygen as the source to keep your muscles going, but instead uses the...

Anaerobic exercise - Wikipedia

Anaerobic exercise is a type of exercise that breaks down glucose in the body without using oxygen; anaerobic means "without oxygen". [1] This type of exercise leads to a buildup of lactic acid. [1] In practical terms, this means that anaerobic exercise is more intense, but shorter in duration than aerobic exercise. [2] Fox and Haskell formula

Anaerobic Exercise: What You Should Know - Healthline

Mar 7, 2019 · Anaerobic exercise is any activity that breaks down glucose for energy without using oxygen. Generally, these activities are of short length with high intensity.

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Anaerobic exercise is similar to aerobic exercise but uses a different form of energy — quickly and immediately. Anaerobic exercises include high-intensity interval training (HIIT),...

Anaerobic Exercise - Physiopedia

Anaerobic exercise is any activity that breaks down glucose for energy without using oxygen. Generally, these activities are of short length with high intensity. The idea is that a lot of energy is released within a small period of time, and the oxygen demand surpasses the oxygen supply.

Anaerobic Exercise: Definition, Types, and Benefits - Health

Mar 2, 2023 · Anaerobic exercise is any exercise that doesn’t use the oxygen in your body as its main source of energy. Therefore, anaerobic exercises require short sudden...

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May 30, 2023 · Both aerobic and anaerobic exercise has benefits, and you should incorporate each into your routine. But, if your primary concern is shedding fat, anaerobic exercise is the way to go. The...

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Sep 5, 2024 · Anaerobic exercises involve short, powerful bursts of vigorous activity. Examples include weightlifting, sprinting, and interval training. Your body uses energy stored in your muscles instead of oxygen to fuel anaerobic activities.