Cellular respiration is the process by which cells transform biochemical nutrients to adenosine triphosphate, or ATP, the major source of energy for cellular activity. The majority of human cellular respiration is aerobic, using oxygen to help produce ATP. When your body's energy needs are extremely high and levels of available oxygen are low, as when sprinting, the production of ATP without oxygen is possible for short periods.
Aerobic vs. Anaerobic Respiration
While most human cellular respiration involves oxygen, anaerobic respiration can occur when the amount of oxygen available to muscle cells is extremely low. Superior to aerobic respiration during periods of high-intensity exercise, anaerobic respiration results in a greater amount of ATP produced in a shorter time. Despite this ability to quickly produce a large amount of ATP, anaerobic respiration is a very inefficient process for two main reasons. First, according to Dr. Ken Prestwich of Holy Cross College, aerobic respiration is capable of producing approximately 18 times more ATP per nutrient molecule than anaerobic respiration. Second, according to a 2005 study by Michael Lindinger and colleagues at the University of Guelph, anaerobic respiration results in the buildup of lactic acid and hydrogen ions at the muscle site, both of which must be removed through energy-costly processes to return your body to its natural pH levels.
Anaerobic Exercise and Capacity
Exercise resulting in anaerobic respiration generally involves pushing your muscles to work at their maximal capacity for as long as possible. According to the American Sports Medicine Institute, anaerobic respiration relies on phosphate-based molecules when such high-intensity exercises are performed continuously for durations of up to 30 seconds. When such exercises are performed for longer than 30 seconds, lactic acid becomes the primary energy source for anaerobic respiration. Your anaerobic capacity, or your body's ability to withstand and use increasing amounts of lactic acid, limits the amount of time that you can perform anaerobic exercises.
Health Benefits of Anaerobic Exercise
While performing anaerobic exercise for prolonged periods is not possible, incorporating anaerobic exercises into your routine can have a range of benefits. The American Sports Medicine Institute recommends interval training, which involves alternating anaerobic exercise with lower impact exercise, to help increase the efficiency of both aerobic and anaerobic pathways. Such training programs can be used to increase power, anaerobic capacity and stamina, while also contributing to an increased ability to burn fat and lose weight due to the amount of energy required for anerobic processes.
Anaerobic Respiration and Sprinting
Whether in running or cycling, sprinting perfectly illustrates the effects of anaerobic respiration. During a sprint, all of the muscles involved are required to work maximally for as long as possible. Shortly afterward, you may feel soreness or muscle exhaustion due to the acidic buildup caused by excessive hydrogen ion and lactic acid production. Whether resting or continuing at a reduced pace in interval training, you will notice an increase in breathing rate as your body attempts to recover the oxygen required to eliminate the byproducts of anaerobic respiration. As full elimination of these byproducts occurs only after extended periods of rest, you will notice that your anaerobic capacity decreases over the course of an interval training session. With numerous sessions spent alternating between sprinting and jogging, however, you should begin to notice increases in your anaerobic capacity and increases in speed and stamina during both aerobic and anaerobic exercises.
