Editing Anaerobic exercise

{{short description|Physical exercise intense enough to cause lactate formation}}
{{Use dmy dates|date=February 2023}}
[[File:Small group fitness sessions bundall.jpg|thumb|300px|[[Strength training]] belongs to anaerobic exercise.]]
{{Other uses|Strength training}}
'''Anaerobic exercise''' is a type of exercise that breaks down [[glucose]] in the body without using oxygen; ''anaerobic'' means "without oxygen".<ref name="medlineplus">{{Cite web |title=Anaerobic: MedlinePlus Medical Encyclopedia |url=https://medlineplus.gov/ency/article/002230.htm |access-date=21 March 2022 |website=medlineplus.gov |language=en}}</ref> This type of exercise leads to a buildup of [[lactic acid]].<ref name="medlineplus"/>
In practical terms, this means that anaerobic exercise is more intense, but shorter in duration than [[aerobic exercise]].<ref name="worldcat"/> 
[[File:Exercise zones Fox and Haskell.svg|thumb|300px|[[Fox and Haskell formula]]]]
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.<ref>{{Cite book|last=Cooper|first=Geoffrey M.|date=2000|chapter=Metabolic Energy|chapter-url=https://www.ncbi.nlm.nih.gov/books/NBK9903/|title=The Cell: A Molecular Approach |edition=2nd|language=en}}</ref>

Anaerobic exercise may be used to help build endurance, muscle strength, and power.<ref>{{Cite journal|title=Aerobic training programs and glycemic control in diabetic children in relation to exercise frequency.|url=https://www.researchgate.net/publication/51635916|journal=The Journal of Sports Medicine and Physical Fitness|year=2011|volume=51|pages=393–400|pmid=21904277|via=Google Scholar|last1=Aouadi|first1=R.|last2=Khalifa|first2=R.|last3=Aouidet|first3=A.|last4=Ben Mansour|first4=A.|last5=Ben Rayana|first5=M.|last6=Mdini|first6=F.|last7=Bahri|first7=S.|last8=Stratton|first8=G.|issue=3}}</ref><ref>{{Cite journal|year=2011|title=Influence of combined aerobic and resistance training on metabolic control, cardiovascular fitness and quality of life in adolescents with type 1 diabetes: a randomized controlled trial.|journal=Clinical Rehabilitation|volume=25|pages=349–359|pmid=21112904|last1=d'Hooge|first1=R.|last2=Hellinckx|first2=T.|last3=Van Laethem|first3=C.|last4=Stegen|first4=S.|last5=De Schepper|first5=J.|last6=Van Aken|first6=S.|last7=Dewolf|first7=D.|last8=Calders|first8=P.|issue=4|doi=10.1177/0269215510386254|hdl=1854/LU-1095166|s2cid=34135496|url=https://biblio.ugent.be/publication/1095166|hdl-access=free}}</ref>

== Metabolism ==
Anaerobic metabolism is a natural part of metabolic energy expenditure.<ref>{{cite journal|last=Scott|first=Christopher B|title=Contribution of anaerobic energy expenditure to whole body thermogenesis|journal=Nutrition & Metabolism|date=June 2005|volume=2|issue=1|pages=14|series=14|doi=10.1186/1743-7075-2-14|pmid=15958171|pmc=1182393 |doi-access=free }}</ref> [[Fast twitch muscle]]s (as compared to [[slow twitch muscle]]s) operate using anaerobic metabolic systems, such that any use of fast twitch [[muscle fiber]]s 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.<ref>{{cite journal|last1=Svedahl|first1=Krista|last2=MacIntosh|first2=Brian R|year=2003 |title=Anaerobic Threshold: The Concept and Methods of Measurement|journal=Canadian Journal of Applied Physiology|volume=28|issue=2|pages=299–323|doi=10.1139/h03-023|pmid=12825337}}</ref> 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.<ref name="jap.physiology.org">{{cite journal|last1=Medbo|first1=JI|last2=Mohn|first2=AC |last3=Tabata|first3=I |last4=Bahr|first4=R |last5=Vaage|first5=O |last6=Sejersted|first6=OM|s2cid=851358|title=Anaerobic capacity determined by maximal accumulated O2 deficit|journal=Journal of Applied Physiology|date=January 1988|volume=64|issue=1|pages=50–60|doi=10.1152/jappl.1988.64.1.50|pmid=3356666}}</ref><ref name=Prampero>{{cite journal|last=Di Prampero |first=PE |author2=G. Ferretti |title=The energetics of anaerobic muscle metabolism |journal=Respiration Physiology |date=1 December 1999 |volume=118 |issue=2–3 |pages=103–115 |url=http://web.cortland.edu/moranm/EXS558/lecture4b.pdf |doi=10.1016/s0034-5687(99)00083-3 |pmid=10647856 |hdl=11379/540541 |url-status=dead |archive-url=https://web.archive.org/web/20110727062603/http://web.cortland.edu/moranm/EXS558/lecture4b.pdf |archive-date=27 July 2011 |citeseerx=10.1.1.610.7457 }}</ref><ref name="Scott book">{{cite book|last=Scott|first=Christopher B|title=A Primer for the Exercise and Nutrition Sciences: Thermodynamics, Bioenergetics, Metabolism|year=2008|publisher=Humana Press|isbn=978-1-60327-382-4|pages=166}}</ref>

In contrast, [[aerobic exercise]] includes lower intensity activities performed for longer periods of time.<ref name="medlineplus"/> Activities such as [[walking]], [[jogging]], [[Rowing (sport)|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.<ref>{{cite journal |last1=Vrenjo |first1=K. |last2=Kovaci |first2=F. |last3=Skenderi |first3=Dh. |last4=Kariqi |first4=A. |title=Measurement and Evaluation of Blood Lactic Acid, A Requirement for Predicting the Anaerobic Exercise Load |journal=International Journal of Ecosystems and Ecology Science |date=23 June 2021 |volume=11 |issue=3 |pages=629–632 |doi=10.31407/ijees11.335|s2cid=237797609 |doi-access=free }}</ref> 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.
[[File: Anaerobic exercise.svg|thumb|As muscles contract, Calcium ions are released from the sarcoplasmic reticulum by release channels. These channels close and calcium pumps open to relax muscles. After extended exercise, the release channels can begin to leak and cause muscle fatigue.]]

The [[anaerobic system|anaerobic energy systems]] are:
*The alactic anaerobic system, which consists of high energy [[phosphates]], [[adenosine triphosphate]], and [[creatine phosphate]]; and<ref name="sport-spec-rehab">Robert Donatelli, ''Sports-specific Rehabilitation'', p. 40, Elsevier, 2007 {{ISBN|0443066426}}</ref>
*The lactic anaerobic system, which features anaerobic [[glycolysis]].<ref name="sport-spec-rehab" />

High energy [[phosphate]]s 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 [[Bioenergetic systems#ATP–CP: the phosphagen system|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.<ref>{{cite journal|last1=Westerblad|first1=Håkan|title=Muscle Fatigue: Lactic Acid or Inorganic Phosphate the Major Cause?|journal=Physiology|date=1 February 2002|volume=17|issue=1|pages=17–21|doi=10.1152/physiologyonline.2002.17.1.17|pmid=11821531|s2cid=14589259 }}</ref> 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.<ref name="McMahon">{{cite book |last=McMahon |first=Thomas A |title=Muscles, Reflexes, and Locomotion |publisher=Princeton University Press |year=1984 |pages=37–51 |isbn=978-0-691-02376-2}}</ref>

Anaerobic exercise also increases an individual's [[basal metabolic rate]] (BMR).<ref>{{cite journal|last=Scott|first=Plisk Steven|date=February 1991|title=Anaerobic metabolic conditioning: a brief review of theory, strategy and practical application|url=https://journals.lww.com/nsca-jscr/Abstract/1991/02000/Anaerobic_Metabolic_Conditioning__A_Brief_Review.5.aspx|journal=Journal of Strength and Conditioning Research|volume=5|issue=1|pages=23–34|access-date=30 April 2020}}</ref>

== Examples==
Anaerobic exercises are high-intensity workouts completed over shorter durations, while aerobic exercises include variable-intensity workouts completed over longer durations.<ref name="worldcat">{{Cite book|url=https://www.worldcat.org/oclc/854977747|title=Nutrition and enhanced sports performance : muscle building, endurance, and strength|others=Bagchi, Debasis,, Nair, Sreejayan,, Sen, Chandan K.|date=26 July 2013|isbn=978-0-12-396477-9|location=Amsterdam|oclc=854977747}}</ref> Some examples of anaerobic exercises include [[Sprint (running)|sprints]], [[high-intensity interval training]] (HIIT), and [[strength training]].<ref name="Atkins 2016">{{cite web |last=Atkins |first=William A. |title=Anaerobic Exercise |editor-last=Loy |editor-first=Loy |website=The Gale Encyclopedia of Fitness |date=2016-12-02 |url=https://go.gale.com/ps/i.do?p=GVRL&u=wikipedia&id=GALE%7CCX3663000023&v=2.1&it=r&sid=bookmark-GVRL&asid=cdd4efbf |url-access=subscription |access-date=2023-10-23}}</ref>

==See also==
*[[Aerobic exercise]]
*[[Bioenergetic systems]]
*[[Margaria-Kalamen power test]]
*[[Strength training]]
*[[Weight training]]
*[[Cori cycle]]
*[[Citric acid cycle]]
*[[Pushups]]

==References==
{{Reflist}}

{{Physical exercise|state=expanded}}

[[Category:Anaerobic exercise| ]]
[[Category:Exercise biochemistry]]
[[Category:Exercise physiology]]
[[Category:Physical exercise]]
[[Category:Bodybuilding]]