When we do a sport one of resistance to demanding high performance we have to take into account that in our body act two types of resistances. On the one hand we have anaerobic resistance and, on the other hand, aerobic resistance. When we start a sport little by little, you usually start with short sessions, with walks to take the air or something quite undemanding. However, when we started to catch the gustillo in the end we ended up playing a high performance sport. To know how to perform better we have to know what our anaerobic capacity is.
In this article we will tell you what aerobic capacity is and in what aspect it serves to increase performance our exercise.
Difference between aerobic and anaerobic resistance
To know the anaerobic capacity of a person, we must first know which big difference between aerobic resistance and anaerobic resistance. In both cases we are referring to what the body does in order to obtain energy. Our body needs aerobic resistance when we perform moderate or low intensity exercise, but they are prolonged over time. For example, if we went out to sprout at a gentle pace for an hour, our body was using aerobic resistance to be able to hold all that time.
In this case, the main source of nutrients that the body needs are carbohydrates and fats. Both macronutrients are burning to obtain energy and be able to move oxygen in our body. To burn this energy we need oxygen so we will understand how to breathe harder.
On the other hand, we have anaerobic resistance. This resistance is tested when we perform exercises that have a short duration but have a high intensity. This intensity is reflected in the pulsations of our heart. An exercise with quite intensity from which we have to resort to anaerobic resistance can be perfectly between 170 and 220 beats per minute. In this type of exercises the energy that the body needs to perform us correctly needs to be immediate. The main energy treatment in this case are glucose and phosphocreatine.
The word anaerobic means without oxygen. This capacity that the organism has can be both lactic and alactic. This means that lactic acid can be produced that lodge the muscles and is the one that produces fatigue and muscle pain, which subsequently translates into laces.
Anaerobic capacity and dividing line
Although it is continually attempted to differentiate between anaerobic resistance from aerobic resistance, there is no completely separate dividing line. The body usually uses these two resistances, so exercise can be said to be predominantly aerobic or anaerobic. We will never be able to say that an exercise is completely from one or the other.
This is where we go into defining what anaerobic capacity is. This anaerobic capacity is like the transition between aerobic resistance and anaerobic resistance. There comes a time in this transition when we find an aerobic threshold. It is from there where our body will generate lactic acid and begin to increase until we reach a turning point where the blood concentration of this lactic acid is going to fire. This is where we will have each anaerobic threshold.
The more capacity we have to extend that anaerobic threshold, the more anaerobic capacity we will have. That is, we can perform exercises of greater intensity for a little longer. That time will never be long enough for the main energy substrates of aerobic resistance such as carbohydrates and fats are used. Although we have a fairly large anaerobic threshold, the energy substrates used will remain glucose and phosphocreatine.
Here we are going to give an example to better understand what anaerobic capacity is. There are different quite popular disciplines such as running, walking, cycling or swimming. These exercises are predominantly aerobic. However, when we perform some exercises in the gym such as weightlifting, we are performing exercises with anaerobic capacity. When we train with enough weight at a high intensity we reach what is known as muscle failure. This is the time when our muscles cannot overcome the endurance we are offering you. As more strength and anaerobic capacity we have, more repetitions we can do with a greater load without reaching muscle failure.
How to train anaerobic capacity
When we try to increase our anaerobic capacity and are beginners, it is best to start with the performance of aerobic exercises. That way, we’ll be gaining a lot in resistance at first. Although the relationship between aerobic capacity and anaerobic capacity is not fully linked, from a strictly metabolic point of view, it is clear that if we have a good aerobic capacity in our body, we will have a greater disposal of nutrients in reserve.
This is how we get a simple walking session to help us improve anaerobic resistance directly from the beginning. We can start with a warm-up of about 10 minutes with joint mobility and a series of 150 meters at maximum speed. We let it take about 7 minutes so that we can make another second series of 150 meters at the same intensity as the previous one. During those 7 minutes of rest, we can go jogging or walking in the meantime.
Repeating this routines several times is quite effective and we repeat it once a week. With the passage of time we will see that we can introduce more repetitions of intervals in which we run at maximum speed and each time we will need less recovery time. Our body becomes increasingly efficient and is able to correct and compensate for muscle imbalances that may appear. In addition, it is able to maintain in parallel and increase the aerobic work thread we will notice more and more.
We can also improve our anaerobic capacity with one-and-a-half minute series making burpees and one and a half minutes of desplants. This is considered to be a high intensity exercise and also serves to improve aerobic endurance.
I hope that with this information you can learn more about aerobic capacity.