Aerobic endurance, anaerobic endurance

AEROBIC RESISTANCE

Aerobic effort requires the optimization of oxygen transport and use; this gas is in fact exploited by cells to oxidize energy substrates (such as carbohydrates and lipids) and produce ATP.

Aerobic metabolism represents the main way of energy production, but it has the big limit of requiring time to reach full activation (about a couple of minutes); the maximum amount of energy produced in the unit of time is also limited (20 Kcal / minute approx.). Consequently, aerobic endurance is very important if the effort required exceeds two minutes.

In general, aerobic endurance depends on many factors, including:

muscle vascularization (diameter and number of capillaries);

efficiency of the cardio-respiratory system (low heart rate at rest, trophy of heart muscles, volume of blood and red blood cells, absorption capacity and use of oxygen);

content in the blood of oxygen, sugars and fatty acids in the optimal quantities;

amount of red muscle fibers;

conditions of the musculo-fascial-articular system;

self-relaxation skills;

lifestyle (nutrition, stress, sleep quality, physical activity, etc.).

Aerobic endurance can be further divided into:

short-term aerobic endurance: from 2 to 8 minutes (also involves the anaerobic lactacid system in an important way);

aerobic endurance of medium duration: from 8 to 30 minutes (mainly involves the aerobic system);

long-lasting aerobic endurance: from 30 minutes up (almost exclusively involves the aerobic system).

ANAEROBIC RESISTANCE

Effort duration (sec) % Aerobic % Anaerobic 0-10 6 94 0-15 12 88 0-20 18 82 0-30 27 73 0-45 37 63 0-60 45 55 0-75 51 48 0-90 56 44 0-120 63 37 0-180 73 27 0-240 79 21

Anaerobic means "in the absence of oxygen". In reference to resistance, this term is used to emphasize the use of a metabolic pathway that produces energy regardless of the presence of this gas. The anaerobic emergency system comes into operation when the energy demand exceeds the organism's maximum capacity to produce it, making an extra ATP fee is available.

Compared to the previous one, it has a lower latency (it activates massively in a few moments) and a greater power (it produces more energy in a unit of time). The anerobic system, however, has the big limitation of producing a toxic catabolite, l "lactic acid ( the accumulation of which limits the ability to muscle contraction causing fatigue) and to exhaust the energy substrates in a short time. Consequently, anaerobic endurance is important in efforts lasting less than two minutes.

Link to learn more: energy metabolism and energy metabolisms in muscle work.

Similarly to what has been seen for aerobic endurance, anaerobic endurance can also be further divided into:

short-term anaerobic endurance: less than 15 seconds (massively involves the anaerobic alactacid system);

medium duration anaerobic endurance: from 15 to 60 seconds (mainly involves the anaerobic lactacid system);

long-lasting anaerobic endurance: from 60 to 120 seconds (involves the anaerobic lactacid system and partly also the aerobic one).