![]() It improves your muscles ability to work anaerobically, beyond your VO2max.īut what if interval training is not your cup of tea? Can you still improve your anaerobic capacity? Yes, you can. The more repeatitions you do, the more interval training affects your overall anaerobic capacity and tolerance of fatigue. Your experience may differ depending on your personal fitness, training history and habits. Note that the above Training Effect values and phrases are examples. Less intense (>95% of VO2max) intervals are a good way to improve your anaerobic base and economy.Įxamples of different training protocols and their Training Effects:īoth Aerobic and Anaerobic Training Effect values range from 0.0 to 5.0, where 0.0-1.0 stands for no effect, 1.0-2.0 means minor effect, 2.0-3.0 is maintaining, 3.0-4.0 is improving, 4.0-5.0 is highly improving and 5.0 means that you are overreaching. Anaerobic power can be trained by intense intervals (>115 % of VO2max). It tells how well your body is able to break down glucose to generate energy anaerobically. ![]() To maintain or improve your speed, you should do intervals that are very intense (>140 % of your VO2max) but can’t last long.Īnaerobic power, in turn, refers to the effectiveness of your lactic acid system. It describes your ability to produce power very quickly, which is essential for example in short sprints and jumps. It gives insight into your most rapid efforts that last fewer than 10 seconds and use mainly the ATP-CP energy system. In this case, speed is considered as the tip of the ice berg. ![]() Thus, Firstbeat Anaerobic Training Effect gives an insight into not just your overall anaerobic fitness but also your anaerobic base and economy, power and speed – and how to improve these, especially with sprint and interval training. Interval Training, Making ProgressĪnaerobic capacity is a many-sided phenomenon. Although lactic acid is not formed, these limited stores run out very fast after which body must rely on other energy systems.įind out more about the physiology of anaerobic metabolism in our White Paper. This provides immediate energy through the breakdown of two high-energy phosphates that are stored in your muscles. In efforts lasting fewer than 10 seconds, your body uses an anaerobic system called ATP-CP (Adenosine Triphosphate-Creatine Phosphate) system. However, the lactic acid system is not the fastest anaerobic energy system. The lactic acid system fuels your body only for two minutes or less. This accumulation causes muscular fatigue in a brief period of time, which is why anaerobic exercise can’t last very long. The point when lactic acid starts to accumulate is called the Lactate Threshold or the anaerobic threshold. With moderate intensity exercise, lactic acid is removed but at higher intensities it starts to build up in your muscles. The lactic acid system produces energy through the combustion of carbohydrates and, as a by-product, is produced lactic acid. There are two ways of producing energy anaerobically: lactic acid system and ATP-CP system. The intensity of anaerobic effort can be, for example, 105 % or even 150 % of your VO2max – which means you really need to push hard and squeeze every last drop. This means that the intensity is higher than your capacity to produce energy aerobically, that is your VO2max. Thus, anaerobic metabolism creates energy when oxygen-based energy production is insufficient to meet the demands of the high-intensity activities. Where aerobic stands for “with oxygen”, anaerobic means “without oxygen”. Simply put, anaerobic exercise is a powerful way to improve your fitness and performance. ![]() It is also an effective way to increase your muscle mass and burn calories. With anaerobic training you can improve your speed and strength as well as your VO2max and Lactate Threshold. It is the key factor if you want to sprint for the finish line or drop your opponents behind. Anaerobic metabolism shouldn’t be underestimated in endurance sports either. Be it ball games, martial arts or athletics you need to be able to produce power fast and efficiently. Have you run out of steam just before the finish line? Or have you lost a match because you couldn’t reach the ball?Īnaerobic capacity is essential in most of the sports. Do you want to get the most out of your training? In this blog series we help you to understand the physiological background of Firstbeat features and how to use them to improve your fitness and achieve your performance goals.
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