Aerobic vs Anaerobic Training

 

Although all the energy systems work continuously and simultaneously, certain systems will have more contribution to energy creation depending on the duration, intensity, and work to rest ratio of the exercise.

 

There are benefits to training each energy system, including:

• Improved Heart / Vascular Health

• Improved Lung Capacity

• Improved Metabolic Function

• Reduced risk of chronic conditions such as Heart Disease, Type 2 Diabetes, and Hypertension.

 

Aerobic System (Oxidative)

Strengths

• The aerobic system can sustain energy production for a long period of time

• Requires a relatively shorter rest period to recover

Weaknesses

• The aerobic system’s energy production cannot meet the demands of high intensity exercise

• Although all the energy systems work together, anaerobic systems will contribute more to energy production than aerobic at the onset of exercise regardless of intensity, due to the aerobic system’s inability to ‘kick in’ immediately

Primary Fuel Source

• Depends on oxygen, and breaks down carbohydrates and fats to make energy

Primary Muscle Fibre Types Involved

• Slow Twitch

 

Anaerobic System (Phosphagen/Glycolytic)

Strengths

• The anaerobic system’s energy production can meet the demands of high intensity exercise

•  Anaerobic systems will contribute more to energy production than aerobic at the onset of exercise 

Weaknesses

• Although this system can produce energy immediately and at high intensity exercise, it cannot sustain this energy production for long durations (maximum ~ 3 minutes)

• Requires a relatively longer rest period to recover

Primary Fuel Source

• Does not depend on oxygen, uses phosphocreatine and carbohydrates to make energy

Primary Muscle Fibre Types Involved

• Fast Twitch