Ways to get the most from Aerobic and Anaerobic Training


Understanding Aerobic and Anaerobic Endurance

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5 Methods to develop Anaerobic ALACTIC System to get in FIGHT SHAPE

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Aerobic Exercise versus Anaerobic Exercise. Differences and Explanations

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Video taken from the channel: Dorian Wilson


Aerobic and Anaerobic Training

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Aerobic and Anaerobic Exercise Explained

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Aerobic and Anaerobic Training

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Do at least 30 minutes of training — a jog in the park, a bike ride or an easy circuit of bodyweight exercises — in this zone 2–4 times per week. To improve your anaerobic system, perform your traditional interval training or HIIT workouts — alternating between max effort work and rest. If you find yourself struggling to spend an hour on your aerobic exercise, plus another 20 to 30 minutes strength training, a circuit workout that alternates both types of exercises may be the. Since aerobic exercise uses oxygen to produce energy, it can use both fat and glucose for fuel.

Anaerobic exercise, on the other hand, can only use glucose for. Take cycling as an example: Cycling for 20 minutes at a steady pace is aerobic, but cycling very fast for 30 seconds, resting for 30 seconds and repeating for a total of 10 minutes is anaerobic. Workout Of The Week: Anaerobic Training For Runners. Adding anaerobic training to your regimen will increase speed and power while keeping you healthy. November 24, 2015 Matt Fitzgerald.

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Aerobic exercises increase a person’s heart rate and breathing rate over a sustained period. Anaerobic exercises involve short, intense bursts of activity. Aerobic And Anaerobic Activity.

Showing top 8 worksheets in the category Aerobic And Anaerobic Activity. Some of the worksheets displayed are Baerobicb or banaerobicb quick bactivityb, Baerobicb banaerobicb training note taking bwork b, Baerobicb band anaerobicb respiration, As you know physical bactivityb is critical for optimal health, Hoare kong handout, Respiration bwork b, Middle school. With the increase of training equipment for endurance exercises in the last 10 years or so the role of Aerobic and Anaerobic Threshold has moved from common language used by elite and sub elite endurance athletes to terminology used by many of those who compete at a much lower level or indeed participate in endurance sport purely as recreational pursuit to keep fit.

the amount of anaerobic training you need for your sport For example, sprinters use mainly anaerobic training and marathon runners use mainly aerobic training. You can use your maximum heart rate. Certain fitness benefits are gained from training in a specific heart rate zone. Aerobic and anaerobic are two of five heart rate zones that are calculated using your estimated maximum heart rate.

List of related literature:

Anaerobic endurance training should be done sparingly and with great caution.

“The Cyclist's Training Bible: The World's Most Comprehensive Training Guide” by Joe Friel
from The Cyclist’s Training Bible: The World’s Most Comprehensive Training Guide
by Joe Friel
VeloPress, 2018

You may have to look at doubling your aerobic volumes over time, for several years, and you will have to work at your different aerobic training zones methodically to push the anaerobic threshold up, and then work on your VO2 max levels.

“Healthy Intelligent Training: The Proven Principles of Arthur Lydiard” by Keith Livingstone
from Healthy Intelligent Training: The Proven Principles of Arthur Lydiard
by Keith Livingstone
Meyer & Meyer Sport, 2010

Fast aerobic running if possible, keeping the effort just below that point where it can overbalance into anaerobic running.

“Running to the Top” by Arthur Lydiard, Garth Gilmour
from Running to the Top
by Arthur Lydiard, Garth Gilmour
Meyer & Meyer, 1997

You should take on your anaerobic endurance training sparingly and with great caution.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

I no longer believe that training at the anaerobic threshold is the best way to improve aerobic endurance.

“Swimming Fastest” by Ernest W. Maglischo
from Swimming Fastest
by Ernest W. Maglischo
Human Kinetics, 2003

Others find anaerobic training helpful for training and competition.

“The Big Book of Endurance Training and Racing” by Philip Maffetone, Mark Allen
from The Big Book of Endurance Training and Racing
by Philip Maffetone, Mark Allen
Skyhorse, 2010

Aerobic endurance is probably the most common training runners do.

“Run with Power: The Complete Guide to Power Meters for Running” by Jim Vance
from Run with Power: The Complete Guide to Power Meters for Running
by Jim Vance
VeloPress, 2016

Do other forms of intense anaerobic-type exercise on the off days, apart from any weight training.

“Primal Body, Primal Mind: Beyond Paleo for Total Health and a Longer Life” by Nora Gedgaudas
from Primal Body, Primal Mind: Beyond Paleo for Total Health and a Longer Life
by Nora Gedgaudas
Inner Traditions/Bear, 2011

Endurance exercises should be aerobic in nature (although some anaerobic training will be useful so that clients can perform at higher intensities without lactic acid build-up).

“The Essential Guide to Fitness” by Rosemary Marchese, Julie Taylor, Kirsten Fagan
from The Essential Guide to Fitness
by Rosemary Marchese, Julie Taylor, Kirsten Fagan
Cengage Learning Australia, 2019

Fortunately, anaerobic processes respond quickly to training, so relatively brief training phases are necessary.

“Performance Rock Climbing” by Dale Goddard, Udo Neumann
from Performance Rock Climbing
by Dale Goddard, Udo Neumann
Stackpole Books, 1993

Alexia Lewis RD

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  • What is Episoketren System and how does it work? I hear many people improve their soccer skills with it with this popular training course.

  • What type of training to do if I want to get faster and run longer?will anaerobic/endurance work and if so can you give recommendations?

  • soo.. i can do strenght training like u show in this video, and do my aerobic training after (like run at 130-150 BPM in the same workout)?

  • I have a question! For my project about aerobic and anaerobic exercise I have to make this different between aerobic and anaerobic sports. Do you know how I could distinguish all kinds on sports based on e.g. MET (metabolic equivalent) value or something else? So that I can categorize sports into aerobic and anaerobic? You would help me very much ����

  • Na man.. those are scientific words.. it doesnt explain only exerciseing. It explains something that happens with air and without air. Aerobic is when something has air.. for exapmple biological proces or chemical proces.. and anaerobic is when that something happens without air bei9ng involved.

  • Hi, great explanation, thank you.
    I was wondering about the shift from anaerobic to aerobic exercise. For marathon runners, for example.
    So in their first 1-5 miles, we’d see that shift from aerobic to anaerobic cell metabolism, but then how do they go back into aerobic?
    is it just a matter of lowering their heart rate so it can deliver oxygen properly?
    I hope i am asking this clearly. If not, could you write a few words about long endurance exercising, and how to get past the anaerobic stage?
    thank you!

  • Wow! In less than 9 minutes viewing your video and my mind is full! Thanks for packing all that info into an easy to mentally digest format. Much appreciated!

  • Hey Guys! Two quick corrections. 1) Protein CAN be transformed into glucose through gluconeogenesis 2) As Amat said, “The orange box is supposed to say ‘adenine’ not adenosine. Adenosine is a nucleoside composed of adenine and a ribose sugar.”

  • Hi Dorian, thanks for this informative video. I would like to add one more correction is that during Aerobic Exercise, fats are also directly used to produce energy (without the need to be converted to fat). Would be great if you can update the video. Also would be great to have the concept of lactic threshold added (per https://www.polar.com/blog/running-heart-rate-breakdown/#::text=Your%20maximum%20heart%20rate%20can,95%25%20is%20considered%20anaerobic%20training.). I generally do >24 water fasting and during that time limit to aerobic to continue with additional fat burn without putting more pressure on the body to produce glucose (which could start depleting proteins at a higher rate). So it is important to know that fats directly get burned in aerobic more than carbs/glucose.

  • so many references and so many details from those references that you loose people.
    also, you should make sure the statements are correct if you do reference. i3 is not a hybrid but an electric with a PETROL range extender.
    anyhow. stopped half way through as you’re spending too much time detailing the analogy and not explaining the actual process

  • i have a question.. when i do the Strength aerobic, for example: i do the first set of 5 of bench press, then what? i rest? or a do the tempo method right after without a rest?

  • I already knew a lot about this topic as I am a personal trainer but you’ve managed to make such an awesome video that I learnt a lot still

  • REXKWONDO after my 8 week program you will learn the skills I learned after two seasons in the octagon only 500 dollars any questions

    Remember break the wrist walk away break the wrist walk away

  • I’m really happy I ran across this while studying for my test. Words by itself confuse me sometimes. It’s nice to be able to see a visual perspective on anaerobic and aerobic. Thank you!

  • Holy shit…Your a genius!
    Wow this is actually making sense, I couldn’t get some of the details regarding respiration but you nailed it!
    Thank you!!!

  • Hey Dorian Wilson. I love this video. I’ve been looking for the simplest way to describe this process in my book for basketball nutrition. I wanted to ask you if I could give you credit in the book and use your electric car analogy to make it easier to understand? It would be really beneficial for readers to understand.

  • Very well explained. Thank you for taking the time to put together such an excellent video. Being a type 1 diabetic it gives me major insights to this topic and my HUGE takeaway from your video is this: any exercise can be made anaerobic or aerobic, so it’s not just the “exercise” you perform, it’s more about how you “perform” it. Thanks again!

  • Am in love with that video by giving that marvelous example to break the concept to be understood in a very easy way THANK YOU, nice work guys keep going.

  • Brilliantly and clearly explained, thanks! I’ve heard of these exercise terms before but never really took notice or indeed understood what each meant. I do a hell of a lot of climbing when I ride, as I live on a mountain and everywhere locally where I ride is either up or down, and nothing in between. Before and during hard climbing I always try to take deep breaths in order to suck as much oxygen into my system as possible, to maintain an adequate oxygen supply to sustain my strength and endurance. But following your explanation I now understand that it is more important to rely upon what glycogen supplies are available to me when the big efforts are required, and so this means I need to focus more on pre-ride nutrition and during-ride maintenance of sugar levels, eg. sugar snacks or jellies more often. Also I now understand why it seems very hard to suck in the big ones during hard climbing, because my body is trying to tell me “Bugger the extra oxygen mate, what I really need right now is as much glycogen as you can spare!”

  • I have Chronic Fatigue Syndrome which is a metabolic disorder. I’ve been tested and my body switches from aerobic to a anaerobic metabolism at 78 bpm. So I quickly run out of ATP and my body creates lactic acid which causes pain. I have to manage my activity to stay within my aerobic threshold, but even that doesn’t really help. Because of this I can be active for only very short intervals before I have to rest. I am fully disabled. If I do too much, like try to cook a meal, my muscles freeze up and stay that way for days; stiff, very weak and sore. Thinking, loud noises, conversations and other sensory stimulation all use energy and have to be limited. I literally can’t move and think at the same time. This is a great illustration of the processes involved.����

  • Hello Adorian
    Your channel is really good ��
    Your videos are really informative and helpful
    I have subscribed your channel.
    You Really deserve more subscribers
    Thanks for sharing your knowledge and experience.
    As I am aiming to lose 10% body fat
    What I Generally read was that focus more on HIIT type of training as it will burn more fat and preserve muscles.
    But I will try your method now and see how my body responds
    But can you please suggest how many session or minutes per week I should do aerobic exercise to achieve my goal.

  • I’m studying this on books and I watched this video to understand better these systems better but instead it’s a lot more confusing.
    This video is very difficult to understand.. I never read of Krebs cicle or NADH on my book.. do not recommend if you are looking for something simple to understand.

  • This was an Excellent(!!!) explanation. If I may, I’d like to ask a, or a few questions. I’ve been doing CO2 Tables (from free diving) to increase my CO2 tolerance. I’ve noticed that I’ve gone from mouth breathing at a heart rate of about 165 bpm to being able to maintain fairly comfortable nasal breathing at a heart rate of 180 bpm. My understanding is that having higher levels (and tolerating higher levels…) of CO2 in the blood stream can buffer hydrogen ions and lower blood lactate levels.

    Now, common sense says that if you’re able to breath through your nose fine or even somewhat strained, then your body has enough oxygen to be more aerobic. But, I want to know if that is actually true. If I’m maintaining nasal breathing only at a heart rate of 180 bmp, then do I actually have enough oxygen to produce ATP via Krebs cycle and electron transport chain, or am I just tolerating the discomfort of higher levels of CO2 and still predominately using Glycolysis? In a nutshell, what is my dominant energy system (aerobic or anaerobic) if I am nasal breathing fairly comfortably at such a high heart rate?

    I keep being told that my breathing is a signal of the state my body is in.


  • What about the organisms who breathe anaerobicly? They would die if the glycolosis will also be stopped after some time? Can you please explain me how will they live?

  • As a runner I often see the terms aerobic and anaerobic training passing by. But now finally I understand how it actually works. Especially the anaerobic raised some questions for me. Well explained!

  • Despite people saying that you used the terms wrongly, i like to applaud your work. Your video is the 3rd one i watched and finally got an understanding. The 1st and 2nd ones were praised by many though, on contrary. I guess your video applies to practical people because i am seeking an understanding of the exercises i have been doing based on the exertion and heart rates. I may have been too athletic, doing exercises almost everyday and somehow developed athletic hypertrophy which is no good. I guess i have to cut down anaerobic exercises.

  • You are gr8
    Our teacher told us all this but we forgot… you helped us a lot…
    It will help a lot in my tomorrow ‘ s examination of class 7. Indians press like button here�� and⬇ there

  • 1:14 I have done 2 hour bike rides with an average heart rate of 160 bpm which is about 80% of my max, your numbers don’t stack up, I’m not even close to being good on my bike either

  • I need to dig on that subject more to understand better what you’re saying… I’ve never heard about that relationship between oxygen consumption and aerobic/anaerobic exercise. I’ve done HIIT before, but just because of the EPOC effect.

    If you elaborate more on the subject, it will be great!

  • This Is gold! Thank you so much. It’s really hard to train both anaerobic and aerobic system for such a hard combat sport Like mma. Thank you big fan from Italy!

  • Doesn’t ketosis involve running off of ketone bodies like acetone and HMB? Fat & protein may turn into some glucose but I’m not sure that’s large in quantity.

  • When he talks about the build up of Lactic acid as a bi-Product from not receiving oxygen quickly enough, isnt it true the body produces lactic acid to help eliminate acidity build up in the muscles and its actually the hydrogen ions that cause the “Burning feeling”??

  • Hi Jeff! Great work. I have been browsing to Joel Jamieson’s 8weeksout website since yesterday and so far I like what I have read in his articles. Then, I saw that he also trains Demetrius Johnson. I remembered your other video last December about increasing explosive power https://www.youtube.com/watch?v=tMncaNbtYpk&t=120s and it is identical to the complex method in the end of this video. Also in the comments section of the previous video, you mentioned that you got it from Demetrius’ S&C coach. Does that mean that you learned it from the Ultimate MMA Conditioning?