THE EFFECTS OF AEROBIC AND ANAEROBIC EXERCISE ON THE BODY

ABSTRACT

The article is devoted to the consideration of aerobic and anaerobic types of loads as important components of the entire training process in sports. In the course of studying the special literature, the goals and mechanisms of the influence of these loads on the human body were identified. A comparative characteristic of aerobic and anaerobic loads is also given, highlighting the advantages and disadvantages of appropriate loads. Based on the data described above, appropriate conclusions were drawn about the uniform load of the body when drawing up a training plan.

Keywords: aerobic training, anaerobic training, physical activity, MPC, mixed training area.

To achieve the desired results in sports, it is necessary to take into account many factors, such as psychological, biochemical, physiological, sports pharmacological and others. The main factors that affect the change in the functional state of athletes are the type and level of motor activity, as well as the mechanism of its energy supply.

There are two different types of physical activity. Each of them has a certain effect on the body. Depending on the mechanism of energy synthesis and pulse rate, all exercises are divided into aerobic and anaerobic.

The relevance of this topic lies in the fact that an increasing number of people of different ages and physical fitness are starting to play sports for certain purposes, but not understanding the mechanism of certain types of training does not lead to the desired result.

Exercises that do not require oxygen are called anaerobic and use the body's glycogen stores to produce energy. However, it should be noted that this occurs mainly without oxygen, since there is no way to obtain energy completely with or without oxygen [1].

Anaerobic exercise does not require oxygen and uses glycogen for energy production, which promotes lactic acid accumulation and causes muscle fatigue. However, with regular training, the body adapts, the accumulation of lactic acid is leveled and endurance increases. Anaerobic exercises include intense and challenging physical activities such as competitive athletics. The purpose of anaerobic training is to develop strength and strengthen muscles.

The goal of aerobic training is to increase endurance and improve overall health. To assess the effectiveness of such exercises, indicators of maximum oxygen demand and maximum oxygen consumption are used [2].

Aerobic exercise is a long workout that requires a lot of oxygen. They are cardio exercises, such as running or swimming. They help improve heart function and endurance. Indicators of maximum oxygen demand and maximum oxygen consumption are used to assess the effectiveness of such workouts. As physical fitness improves, workouts can become more intense and prolonged, and the recovery process can be faster.

The most important indicator for a person when performing aerobic exercise will be the maximum oxygen consumption or BMD. The degree of possible stress, the ease and duration of the workout will depend on this indicator. The unit of measurement of MPC is (ml(O₂)/kg·min). From this, it can be seen that oxygen consumption increases with increasing weight [3].

Aerobic exercise has almost no restrictions, it is available to everyone. These workouts vary in intensity. Therefore, they can be performed by people with varying degrees of physical fitness.

Due to the individual characteristics of each athlete, pulse characteristics can vary significantly when performing the same exercise with a certain dynamics and load. It depends on the level of fitness of each athlete. Training, which involves performing aerobic exercises within the pulsation range from 140 to 160 beats per minute, is considered effective in providing sufficient oxygen to the muscles without accumulation of oxygen debt and lactic acid, for example, exercises with low weights [4].

There is also a mixed training area, which is located on the border of aerobic and anaerobic loads. Accurate work in this area is possible only after several years of training, when the athlete feels and understands the work of his body very clearly. The work here is carried out at pulse rates of 160-180 beats per minute [4].

An anaerobic load is considered to be performed at a heart rate of 180 beats/min. and higher. There is muscle congestion here – this is an anaerobic lactate load, that is, the implementation of a training program with the accumulation of lactic acid in the muscles.

It is important to understand that doing only one type of exercise for a certain amount of time is not sufficient. For the full development of different organs and systems, a variety of types of stress is necessary. If you limit yourself to only one type of exercise, it can lead to uneven development of the body. To achieve harmonious development both inside and outside, it is necessary to combine strength and aerobic training.

Thus, aerobic training helps to increase the body's endurance, reduce fatigue, improve the functioning of the respiratory system and reduce sensitivity to infections. Anaerobic exercise, in turn, increases the body's speed and endurance. When choosing a workout program, it is important to consider the need for warm-ups, strength exercises, and stretching. Aerobic exercise is more gentle and is recommended at the initial stage of training to prepare the body for heavier workouts. The training program can also include anaerobic exercises on weight machines to maintain muscle tone and gain muscle mass.

References:

1. Mohan R., M. Glesson, P. Greenhaff. Biochemistry of muscle activity and physical training. Kiev "Olympus. Literature", 2001.
2. Nikolaev A.Ya. Biological Chemistry, Moscow "Higher School", 1989.
3. Volkov N.I., Karasev A.V., Hosni M. Theory and practice of interval training in sports. - M.: Military Academy named after F.E. Dzerzhinsky, 1999. – 196 p.
4. Physiological features of cyclic sports, using the example of athletics. [Electronic resource]. URL: https://www.bibliofond.ru/view.aspx?id=135903 (accessed 23.12.2024).