Anaerobic energy is produced by glycolysis and lactic acid fermentation. Anaerobic exercise helps build muscle mass, while aerobic exercise strengthens the cardiovascular system. Lactic acid is a byproduct of anaerobic energy production and must be removed to prevent lactic acidosis. The lactate threshold marks the limit of efficient exercise and can be increased with regular exercise. Interval training involves exercising above the lactate threshold to produce anaerobic energy and build muscle.
Anaerobic energy is the energy produced by glycolysis and lactic acid fermentation in the body. Anaerobic means “without air” and is in contrast to aerobic energy, which comes from oxygen. Certain types of exercise, called anaerobic exercise, help the body jump-start anaerobic metabolism. Anaerobic exercise helps build muscle mass and performance, while aerobic exercise helps strengthen the cardiovascular system and manage weight. Anaerobic exercises are intense, but performed for only up to two minutes, at which point anaerobic energy production is at its peak.
Lactic acid fermentation produces anaerobic energy by converting sugars such as fructose, glucose and sucrose into cellular energy, creating lactic acid as a byproduct. This process, called glycolysis, creates adenosine triphosphate (ATP), a molecule that carries chemical energy within cells, and pyruvate, an organic acid that becomes lactic acid in the absence of oxygen. Lactic acid helps maintain energy production, but must eventually be removed from the body, as excess lactic acid contributes to lactic acidosis and muscle soreness.
In lactic acidosis, the pH of the blood drops, causing the blood to become acidic. Lactic acid can be converted back to pyruvate through oxidation in the Krebs cycle, or it can be converted into glucose in the liver via the Cori cycle. The glucose created by the Cori cycle will simply undergo glycolysis again, so it is important that the body receives adequate oxygen to prevent lactic acidosis. Because the body ultimately requires oxygen to maintain a healthy metabolism and prevent lactic acid buildup, anaerobic exercise can only be done for short bursts.
The level of exercise intensity at which lactic acid begins to accumulate in the bloodstream, marking the limit of anaerobic energy production, and therefore efficient exercise, is known as the lactate threshold (LT) or anaerobic threshold (AT). ). A person’s LT can be increased with regular exercise. It is generally considered to be between 90-95% of a person’s maximum heart rate, whereas aerobic exercise is performed at approximately 70-80% of maximum heart rate. In interval training, a person exercises above the LT for a short time to produce anaerobic energy and build muscle, then exercises at a lower rate to recover and oxygenate the body, then repeats the process.
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