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Grace Fu

Mr. Scancarella

Honors Biology Period 7

3 February 2023

Aerobic/Anaerobic Exercise and Nutrition

During exercise, muscles are supplied with energy by different pathways, the aerobic and

anaerobic, which do so in different ways and require different things to perform in this process.

Depending on the type of exercise and the person, one pathway will be used over another and the

body’s reaction will vary. This is why there are many things to consider when exercising. But

what occurs on the cellular level when aerobic exercise happens, or anaerobic exercise? In this

paper, the basics and benefits of aerobic and anaerobic exercise and nutrition will be discussed.

Anaerobic exercise does not involve oxygen, mostly consisting of fast but extremely

high-intensity activity. On the contrary, aerobic exercise is usually sustained, and according to

the American College of Sports Medicine, or ACSM, an activity that uses large muscle groups,

“can be maintained continuously and is rhythmic in nature” (“Aerobic vs anaerobic exercise

training effects on the cardiovascular system.”). Examples of each include sprinting and

powerlifting for anaerobic, and cycling, dancing, jogging, and swimming for aerobic. In muscles,

there are slow-twitch and fast-twitch, each geared towards a specific type of exercise. Fast-twitch

is best for anaerobic exercise, generating energy up to 100 times faster than slow-twitch muscle

fibers. The downside to this is that fast-twitch muscle fibers tire out far more quickly, while

slow-twitch muscle fibers can last for much longer.

In both aerobic and anaerobic respiration, glycolysis is the first biochemical process used.

Glucose is broken down by several different enzymes, which eventually will yield two molecules
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of pyruvate and two of ATP. This is where the two processes differ. In aerobic respiration, the

pyruvate generated goes through another process to produce more ATP (Graybeal 1). In

anaerobic respiration, lactic acid fermentation occurs. In lactic acid fermentation, the pyruvate

molecules are converted into lactate, which is used to replenish cofactors needed for glycolysis

during the anaerobic respiration. Since lactate from fermentation cannot be used to generate

more energy, it is then sent through the blood to the liver and converted back into pyruvate.

The benefits of aerobic and anaerobic exercise differ slightly. Aerobic exercise is capable

of preventing or reversing CV disease, increasing the peak oxygen consumption, and improving

the lipid profile- especially the levels of HDL-C by about 9%. Similarly, anaerobic exercise also

helps prevent CV disease and improve the lipid profile. Aerobic and anaerobic exercise done

together has also been proven in studies to cause a large reduction in non-esterified fatty acids as

well as a decrease in BMI.

Exercise aside, diet also has a large part to play in health. The National Academy for

Medicine is one of the three National Academies of the United States, along with Engineering

and Sciences. It is a private, nonprofit institution working outside of the government to “provide

objective advice on matters of science, technology, and health” (“About the NAM”). This

includes diet recommendations. According to the Harvard School of Public Health, quality is

more important than quantity. The type of carbohydrate is more important than the amount of

carbohydrates, same with the oils used. But in general, a healthy plate should include fruits and

vegetables, whole grains, and proteins. It is also recommended to avoid sugary beverages,

partially hydrogenated oils, and cut down on red meat and refined grains because grains like

white bread and white rice have a greater effect on insulin and blood sugar.
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The body processes different sources of energy differently. For carbohydrates, digestion

begins in the mouth, where chemical digestion is initiated by enzymes in saliva, and these pieces

travel down to the stomach through the esophagus, then the small intestine where enzymes break

them down further to be absorbed into the bloodstream. The fibers, which are indigestible, are

passed to the gastrointestinal tract. Lipids are primarily digested in the small intestine, where bile

is released, helping the fat-digesting enzyme lipase to break down the lipids. Afterwards, the

broken down fats, called fatty acids, combine with cholesterol and bile and are reconverted into

large molecules, transported by lymphatics to be stored in adipose tissue around the body.

Proteins must first be digested by enzymes into amino acids, and then is digested with gastric

juices in the stomach. After digestion is continued in the small intestine by enzymes, amino acids

are absorbed into the bloodstream.

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Works Cited

Graybeal, Leslie. "What Is Anaerobic Respiration in Humans?" Livestrong.com,

https://www.livestrong.com/article/158315-what-is-anaerobic-respiration-in-humans/. Accessed

27 Jan. 2023.

Patel, Harsh et al. “Aerobic vs anaerobic exercise training effects on the cardiovascular

system.” World Journal of Cardiology vol. 9,2 (2017): 134-138. doi:10.4330/wjc.v9.i2.134

"About the NAM." National Academy of Medicine, nam.edu/about-the-nam/. Accessed

30 Jan. 2023.

"Healthy Eating Plate." Harvard T.H. Chan School of Public Health,

www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/. Accessed 2 Feb. 2023.

Haddad, Douglas. "How Does the Body Absorb Carbohydrates, Lipids, Fats and

Proteins?" SFGATE, 9 Dec. 2018, healthyeating.sfgate.com/body-absorb-carbohydrates-lipids-

fats-proteins-8943.html. Accessed 2 Feb. 2023.