You'll lose your VO2 max and endurance pretty quickly: minutes off of your 5k within three weeks. In terms of fitness, the first thing to go is your cardiovascular maximums and endurance. If you are in great shape and you stop suddenly, different things happen. If you're out of shape to begin with, just getting into shape and you stop, most of these adaptations aren't in place yet, so you'll go back to ground zero relatively quickly. How fast do you lose it? Why do you lose it? Anaerobic fitness increases your ability to get the lactate out and buffer the hydrogen ion allowing you to do more work without the burn.Anaerobic fitness increases capacity of oxygen and carbon dioxide capabilities, while aerobic fitness improves the efficiency of the exchange.A note on the hydrogen ions, you know the burning sensation in your muscles when you're working hard, particularly when you're doing endurance resistance training? That's the hydrogen ions building up and interfering with signals from your nervous system telling it to work. It doesn't specifically need gas exchange as much, but it does need to be able to more efficiently turn pyruvate and hydrogen ions into lactate for recycling via the Cori cycle. Higher mitochodrial content in muscle fibers necessary for the muscles to process the added energy demands.Īnaerobic energy piggybacks on a lot of those points.More efficiency at the point of exchange due to improved gradient between blood and tissues.Stronger heart (the heart is able to pump more volume in fewer pumps).
More red blood cells (to carry more oxygen and clean out the CO2) - this is also one way that endurance athletes "blood dope", they add red blood cells to make their body's more oxygen efficient.More capillaries in your muscles (more places for your blood to drop off oxygen AND clean out CO2).More capillaries in the lungs (bigger pipes for your blood to connect with the alveoli.More alveoli in the lungs (more pockets for the oxygen to enter the blood through, and more pockets to transfer out CO2).
In terms of aerobic capability, the major thing that your body adapts for is gas exchange with your cells: It can happen during fast runs, every time your foot lands, during intense exercise, or weightlifting in general. This happens during the concentric phase of the movement. When you're using energy in bursts where the load is greater than 20% of your 1 rep max, blood flow will be temporarily cut off to the muscles preventing them from getting oxygen.
Anaerobic energy is used when your cells don't have access to much oxygen, but actually uses more energy than it creates, net. Aerobic respiration is very efficient in creating energy in terms of energy per fuel, but very slow and dependent on oxygen, which isn't simple to get into your system.
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