Aerobic vs ANaerobic Workouts
Whenever Heart Rate Training is discussed, I find myself explaining the different types of fitness and their energy systems which get utilized. I’ll provide some definitions below, however, some examples may help portray the differences which you have probably already observed, but may never had the vocabulary and physiology to explain it.
You’ve probably noticed some people are better at speed than distance, or some people are strong but can’t run very far. Our genetics and our training will greatly determine the type of workouts that we perceive as being easier. My job as a coach is to help define and find those strengths/weaknesses for the athlete and provide training adaptations to improve performance.
Aerobic Exercise
Walking uphill all day, cross country skiing,
Endurance Running
Able to talk the entire time
Aerobic Endurance develops at heart rates less than 75% of HR Max.
Energy System: fat burning as well as carbohydrate
Anaerobic Endurance
Uphill Sprints, Short & Fast Maximum Intensity
15-90 seconds in duration
Biochemical and Neurological Adaptations
Energy System: Carbohydrate
Energy Use Can be a Mix of BOTH
Like Rock Climbing, Downhill Skiing
Many Team Sports Rely on both, and Varies for each
Aerobic : Anaerobic
Soccer 50% : 50%
Marathon 90% : 10 %
Road Cycling 80% : 20%
Ice Hockey 15% : 85%
Each System uses a different fuel for energy and your success at getting into shape or competing depends on how well trained a particular energy system is.
Understanding Energy Production: Heart rates response to exercise; the need to deliver both oxygen and energy to muscles, which is the metabolic capacity of the muscles. For low intensity endurance activities with lots of oxygen present, the majority of the fuel comes from fat, and is converted into energy. If the event lasts long enough, the limited supply of carbohydrate stored in the muscle (glycogen) can be depleted. If the event is short, the breakdown of carbohydrates can occur fairly rapidly, but will produce lactic acid.
Aerobic System: the oxidative system that burns mainly fat, produces energy slowly but has the capacity to go for hours.
Anaerobic System: glycolytic system, recruited during maximum exercise that lasts continuously for 15-90 seconds, and relies on the breakdown of carbohydrates and can provide energy fairly rapidly.
The average adult can store about 2,000 calories of carbohydrate and has about 100,000 calories of fat stores. ( Benson, 2011)
Training Adaptations: Determining what intensity to complete a workout, what fuels are you burning and in what ratios at any given intensity, duration parameters are all part of Heart Rate Zone Training. Do endurance and mountain athletes need to develop anaerobic ability? YES !! Top class aerobic performance in competition often is determined by anaerobic capability.
Benson, R. Connolly, D. (2011) Heart Rate Training, Human Kinetics, 2nd Edition