Raising Your Anaerobic Threshold

There are two ways by which your body produces energy- aerobic and anaerobic. We can say that the difference between aerobic and anaerobic can be referred to as presence of oxygen and absence of oxygen.

You body uses energy for its functioning. In the case of aerobic metabolism, the body converts carbohydrates into energy with the help of oxygen. It is also called oxidative metabolism.

Anaerobic metabolism:

In anaerobic metabolism, the body creates energy through the combustion of carbohydrates, but without the help of oxygen. When you are exercising at high intensity, the lungs might not have enough oxygen to put into the bloodstream, to meet the energy demanded by the muscles. This is when anaerobic metabolism takes place.

At the high intensity level, your muscles will feel fatigue because of lack of oxygen and you will feel weakening of the muscles. At this point you will have to slow down your exercise intensity to go below the level of anaerobic threshold. This will make your body depend on aerobic metabolism again.

Anaerobic threshold:

Aerobic and anaerobic metabolisms are actually the transition between metabolisms depending on the intensity of your exercise. This transition from aerobic to anaerobic metabolism is known as ‘anaerobic threshold’. This is the point when you breathe faster, because of lack of oxygen supply and also your carbon dioxide increases at this point.

As long as we exercise in the aerobic stage, we experience normal breathing and regular flow of oxygen for the muscles. When we increase our intensity slowly, our muscles work on aerobic metabolism and we don’t experience muscle fatigue.

People who are overweight have low level of fitness. They attain the level of anaerobic threshold at 40% of their maximum capacity. People who are fit will attain anaerobic threshold at 80% of their maximum capacity.

Aerobic exercises increases anaerobic threshold:

Aerobic exercises are less stressful and you can exercise for longer period of time. It is beneficial for people with arthritis and heart disease, because it improves the level of oxygen supply and is less stressful to your heart and muscles. But for improving your exercising capacity, you also need anaerobic exercise.

You can push up your anaerobic threshold by doing aerobic exercises. Aerobic exercises are walking, jogging, running, swimming, treadmill etc. 30-60 minutes of aerobic exercise should be done in a day. You can also incorporate interval training into your aerobic sessions. Interval training is a method of combining slow exercise with fast exercise. That is a minute of slow exercise followed by a minute of intense exercise.

The one minute of intensity point is when you find it difficult to breathe and you feel fatigue, then you slow down for a minute and so on. But be sure to consult your doctor before you start any exercising program, as he will be able to advice you if you are fit enough to do it.

If you have high anaerobic threshold, you body metabolism will also be increased and you will be able to burn calories faster. Whatever may be your age or fitness level, proper training will give you high anaerobic threshold, and this will increase your energy level and keep to active throughout the day.

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