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The Importance of Anaerobic Exercise: Research Report

Christopher M. Bryant
University of Texas at El Paso

Abstract
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In the world of training, so many methods are used. The two categories

you can label any type of training regime are aerobic training and anaerobic

training. Both can go hand to hand in sports and workouts. My report to show

how anaerobic exercise is the most impactful of the two. Many people

believe that aerobic exercises are the best ways to work out, but practically

anything can be considered aerobic. Even walking to the kitchen can be

counted as an aerobic exercise. With that said, this report is to show the

benefit in anaerobic training, and how it can not only build a fit athlete, but

also to become a more well individual.

The Importance of Anaerobic Exercise: Research Report

As an athlete, preparing the body for productivity and physique is

sometimes a difficult goal to achieve. The problem is not the actual work

outs, but not knowing which type of training routine is needed. There are

numerous possibilities an athlete can go about this issue. For one, they can

go do weightlifting, or run sprints and long distance to build athleticism. The

only problem is what exercises should they do, and how should they do it?

There are two common forms of training which are aerobic exercise and

anaerobic exercise. Each are efficient in countless ways, but which one is the

better path to go by? This report is going to show how anaerobic training is

the most effective way to prepare an athlete and how it could be used to live

healthier through these questions:

1. What is aerobic training?

2. Why is anaerobic training better suited for athletes?
3. Why is anaerobic training beneficial to the body?
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What is aerobic training?

In anatomy aerobic respiration requires the use of oxygen. Much like in

working out, aerobic activity focuses on maintaining oxygen levels. Its source

of energy comes from the bodys carbohydrates, proteins, and fats. This

source of energy allows the user to preform longer secessions, but not in a

high intensity. According to Richard Well, a medical author, aerobic activity

can sustain for more than just a few minutes, while the heart, lungs, and

muscles work in overtime. (Well, N.D.) In fact, marathon runners use this to

help them run for long periods of time. The overall role of oxygen is to

maintain homeostasis, so that the constant gasp for air in running can be

used to keep the body going. The more energy is use means the more

oxygen is needed. Oxygen is important because it burns fat and produces

fuel for the muscles. The better in shape someone is, the easier it is to burn

fat and increased fuel supply.

In addition, aerobic activity is used in light to moderate conditions to

keep the body constantly working. It can also be in affect after an anaerobic

activity. For example, when a long distance runner chooses to sprint during

their running which is a form of anaerobic. The sprint will reach its peak and

begins to decline, and anything after this will switch over to the aerobic

activity. Aerobic training is very effective and is a frequent technique, but it

doesnt prepare the body for high performances. Professional athletes cannot

rely on moderate training to help the perform against a rival opponent. In

fact, their off season consist of more anaerobic training than aerobic. This is
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because anaerobic training provides better exercise performance, massive

weight loss, and profitable for the cardiovascular system.

Why is anaerobic training better suited for athletes?

Think about running on a track. For long distance runners they would

work on their stamina which can be broken down in different parts. One of

the main parts is the stride. The stride can be targeted in many angles like

the power of the stride and the durability of the stride. High intensity works

outs can increase both of these. An elite coach Brad Hudson wrote in an

article that a good way to train athletes for completion is for them to do

sprints up a steep hill in an eight to ten second interval. (Fitzgerald, 2015)

What that does is it puts immense stress on simple and complex muscles in

the leg for a short amount of time. It builds muscle mass and agility, and

makes the body adapt to the harsher training ground. Finally, when the

athlete begins to compete on a regular playing field, it almost seems like

they can move faster and perform better. High intensity exercises not only

prepare the athlete for production, but also enhances performance. One

thing about anaerobic training is it gives a continuous cycle of a high

intensity interval followed by a resting interval. It forces athletes to push

their bodies to a higher extent, and then allowing minimum resting.

Compared to a lax training, the increase in improvement is higher. Athletes

have to explode harder, and quicken their movements in order maintain, or

build up intensity. This allows the muscles to work in a crucial environment,

and soon adapt to it which makes room for fitting success. A good example
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of muscle adaptation is a weighted ball. In basketball, weight ball is used for

dribbling and passing. As a player uses the weighted ball, the muscles apply

extra force in order to move the weighted ball like a regular basketball. To

the player, using the heavier ball may make the dribbles slower and the

passes harder to complete, but its forcing the muscles to work at a driving

condition. The switch over to the regular basketball removes the excess

tension, and allows the basketball player to dribble and pass, firmer and

more secure. This is a great way anaerobic training can be applied to

increase production.

A sprinter runs at a high magnitude for short amount of time. They can

only sprint for a certain amount of time before their acceleration comes to a

halt. Depending on how their athleticism is, some can go longer than others,

and some for not very long. In Improving that aspect, the athlete needs to

build power and endurance. Anaerobic activity strengthens muscle fibers and

skeletal bones. Trainers focus on increasing the activity rate and the muscle

power in athletes, so in the case of a completion, they can raise their peak of

performance. Table 5.1 below shows how much anaerobic glycolysis and

aerobic metabolism is used in common sports. Anaerobic activity is used in a

lot of sports, and should be a major focus in training.

TABLE 5.1
Primary Metabolic Demands of Various Sports
Sport Anaerobic Glycolysis Aerobic Metabolism
Baseball Low None
Basketball Moderate to High None
Boxing High Moderate
Diving Low None
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Fencing Moderate None

Field Hockey Moderate Moderate
Football (American) Moderate Low
Gymnastics Moderate None
Golf None None
Ice Hockey Moderate Moderate
Lacrosse Moderate Moderate
Marathon Low High
Mixed Martial Arts High Moderate
Soccer Moderate Moderate
Swimming:
Short distance Moderate None
Long distance Moderate High
Tennis Moderate None
Track (athletics):
Short distance Moderate None

Long distance Moderate High

Volleyball Moderate None
Wrestling High Moderate
Weightlifting Low Low

Source: Human Kinetics. (2008) Adaptions to Anaerobic Training Programs.

Retrieved from http://people.bridgewater.edu/~rhammill/Powerpoint

%20PDFs/ES342--Ch%20%205--Anaerobic%20Training%20Adaptations.pdf

Notice that high intensity sports use anaerobic glycolysis. These are

the main sports that puts the body in extreme conditions. Running, jumping,

throwing, or weight bearing are some common attributes that these sports

contain. By training in high intensity conditions, the body will adapt which

allows athletes to produce higher results. Using basketball as an example, on

the chart it shows its moderate to high on anaerobic glycolysis. Have you

ever watched a professional basketball game? It has ten players on the court
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that range higher more than two hundred pounds, and moving at an

extremely fast pace. The intensity levels are really high in just one game

because players are doing explosive movements in their jumping, and faster

movements in sprinting down the court; all in a face pace. Different forms of

anaerobic training are used to allow athletes to function the way they do.

In plyometric training, the purpose is to enhance the power in the legs,

so jumping motions are expressed immensely. Training tools like the

Vertimax, or jumping boxes are great examples of this. The Vertimax is used

to apply extra force on the body in order to make movements harder to

perform. It uses bands to restrict a movement in a direction, for example

jumping upward. The form of anaerobic activity makes leg muscle adapted to

jumping with more force pushing down on them, that their productivity is

more powerful and more effective for the sport. A study by Australian

researchers, found that this type of training for high-level runners in a six-

week time period had an average of 2.7 percent improvement. High intensity

plyometric builds up tendons and muscle memory. It is important to train

different exercises and movements because forces muscles to cooperate in

unfamiliar actions causing them to develop greater. With anaerobic training,

muscles can gain power, strength, and speed through the difficult, yet

beneficial process. On the other hand, anaerobic training can also be helpful

in the loss of weight.

Why is anaerobic training beneficial to the body?

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Anaerobic exercises show amazing results in weight loss. Compared to

aerobic exercises, anaerobic training is far superior, and the reasoning is

simple. The harder someone works the more progress theyre going to

receive. Performing at low intensities may allow athletes to work out longer,

but higher intensities are more effective. According to a Livestrong article,

when exercising, the body needs to burn off energy in the form of calories.

(Kelliher, 2011) Calories can be broken down into two groups which are fats

and carbohydrates. Aerobic exercises use stored oxygen which causes

carbohydrates to be the source to burn off calories. Although this might be

good for weight loss, it takes a longer session to match an anaerobic training

regimen. The great thing high intensity workouts is they burn calories using

both fats and carbohydrates. The trick to anaerobic training is it needs

energy as soon as the muscles are active due to the high intensities. The

explosive movements in training may be painful during the exercise, but it

works out way more fast-twitch muscle fibers which is good for muscle

growth.

Another advantage anaerobic training has for weight loss is after the

work out the body is still burning calories. An Active times article explains

that the body goes through what is called EPOC, or excess post-exercise

oxygen consumption. (Rosenbrock, 2015) High intensity training post effect

is harder on the muscles. The feeling of soreness happens partially because

the oxygen is being replenished in the muscles. As that happens, there is

burning of calories in order to support the recovery process. A positive view

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point is the bodys metabolism raises due to the increasing muscle mass.

High metabolisms tend to burn calories faster which burns weight faster.

Aerobic training wouldnt get this kind of effect in a short time period. The

only way an athlete could compete like this is to work harder. Another fact

from the Livestrong article is in order to lose one pound it takes

approximately 3,500 calories to be burned. (Kelliher, 2011) It would be a lot

useful to have the EPOC affect after a workout to help burn more calories. A

recent study on obese subjects showed a tremendous reduction of the fatty

acid group with the use of high intensity workouts. (Patel, 2017) What people

fail to understand is aerobic training manly maintains body size. It is good for

being active, but not as affective. Anaerobic training isnt easy, in fact it

highly recommended that people need to train aerobically before

anaerobically because the body is not prepared for that kind of high intensity.

Just like humans learn how to walk before they can run.

Anaerobic training can also affect the bodys cardiovascular system in

a life changing way. It is studied that physical inactivity is the cause of 30%

on heart diseases. (Patel, 2017) It may not seem like it, but working out has a

big effect on other parts of the body besides the skeletal muscles. It creates

an increasing on mitochondria cells, that impact the energy that is used in

exercise. On a cellular level, the mitochondria cell uses oxygen in the

respiratory cycle which turns the fatty acids, carbohydrates, and proteins in

the body into adenosine triphosphate, or ATP. The ATP acts as an energy

source for body movement. Oxygen plays a critical factor in achieving this
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process, so building up the mitochondria cells allows a strong respiratory

system which greatly influences the blood flow in the cardiovascular system.

Anaerobic exercise displays great evidence in making a healthier

cardiovascular system. Today scientist can use blood samples to measure

lactate levels. In anaerobic activity, the body doesnt rely on oxygen and ATP

as an energy source. Instead, it burns the carbohydrates and releases lactic

acid. Lactic acid can be used for muscle growth and also good for post-

exercise effects on a C-type natriuretic peptide or CNP. According to an

article on anaerobic exercise, the CNP has a major effect on the cardiac

fibroblasts which can help prevent the hearts aging process. (Patel, 2017)

Having a strong heart is key to having a healthier lifestyle. High intensity

training isnt easy on the body though. In fact, it can sometimes do more

harm than help. For someone who is not physically active, going straight into

high intensity training can cause heart pain because the body is trying to

recover from the relentless activity it was put through. In order to do

anaerobic training successfully, there should have a strong aerobic core, and

then balancing out both anaerobic exercises.

A recent study by Akseki Temr et al, examined twelve physically fit

men on anaerobic exercises. In the study, the men were to perform a thirty-

second-high intensity interval, and then took blood samples to measure the

lactic acids that was produced in the muscle fibers. By doing this, Akseki was

able to do research on the excess post-exercise oxygen consumption phase

of the post workout. With this, blood was examined after one minute, five
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minutes, and thirty minutes. What was found in the five-minute blood

samples was an increase in CNP. (Patel, 2017) Anaerobic exercises is a wise

choice of training because with proper use it can be impactful for the heart.

With a rise in CNP, vascular blood vessels can be well protected from

diseases and viruses.

Conclusion

In order to receive a healthier lifestyle, am effective training method

would be anaerobic exercise. It provides immense results in athleticism,

weight loss, and even a stronger cardiovascular system. It may not be the

easiest work out to perform, its results are undeniable. It is suggested to not

rely on only anaerobic training because an over use could cause warn out

muscles and tendons which could lead to injures. Its important to do

anaerobic training, but also balance it with aerobic exercise. Furthermore,

high intensity training can improve the bodys well-being.

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References

Stevens, E. C. (2008). Go Anaerobic: What It Is and Why to Do It. Retrieved

March 28, 2017,

from https://breakingmuscle.com/learn/go-anaerobic-what-it-is-and-

why-to-do-it

Fitzgerald, M. (2015, November 24). Workout Of The Week: Anaerobic

Training For Runners.

Retrieved March 28, 2017, from

http://running.competitor.com/2015/11/training/anaerobic-training-for-

runners_7409

Rosenbrock, K. (2015, July 17). What is EPOC? (And Can it Really Help You

Burn Extra

Calories?). Retrieved March 28, 2017, from

http://www.theactivetimes.com/what-epoc-and-can-it-really-help-you-

burn-extra-calories

The benefits of anaerobic exercise. (n.d.). Retrieved March 28, 2017, from

http://www.piedmont.org/living-better/the-benefits-of-anaerobic-

exercise

CDE, R. W. (n.d.). Aerobic Exercise: Health and Disease Prevention - How do I

calculate my

target heart rate during aerobic exercise? Retrieved April 24, 2017,

from http://www.medicinenet.com/aerobic_exercise/page6.htm
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Adaptations to Anaerobic Training Programs. (n.d.). Retrieved January 01,

2017, from

http://people.bridgewater.edu/~rhammill/Powerpoint%20PDFs/ES342--

Ch%20%205--Anaerobic%20Training%20Adaptations.pdf

Pletcher, P., MS,RD,LD,CDE. (2016, May 4). Aerobic vs. Anaerobic Exercise:

Which Is Best for

Weight Loss? Retrieved April 25, 2017, from

http://www.healthline.com/health/fitness-exercise/aerobic-vs-anaerobic

Kelliher, S. (2011, April 29). Aerobic Versus Anaerobic Fat Burning. Retrieved

April 25, 2017,

from http://www.livestrong.com/article/431402-aerobic-vs-anaerobic-

fat-burning/

Patel, H., Alkhawam, H., Madanieh, R., Shah, N., Kosmas, C. E., & Vittorio, T. J.

(2017,

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cardiovascular system. Retrieved April 25, 2017, from

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5329739/