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Anaerobic Based Exercise

The anaerobic process occurs when there is not enough oxygen in the blood to produce energy aerobically. This process consumes carbohydrate as its primary source of fuel and produces a by-product called lactate. It is lactate which produces the muscle soreness and fatigue associated with excessive exercise. The anaerobic process provides the majority of the energy used by the fast-acting muscle fibers (crucial to strength and power activities).

Training at anaerobic intensities (85 - 100% of maximal aerobic output) can condition the body's tolerance of lactate, although the benefit may be more psychological than physiological.  It can also increase the aerobic threshold. The level of exercise intensity at which lactate begins to accumulate (lactate threshold) can be altered by improving the efficiency of the aerobic process i.e. by training at moderate levels of intensity. 

Prolonged exercise at high intensity not only reduces the weight reduction and aerobic training effects, but the rapid onset of fatigue can cause poor technique which may increase the risk of injury.

A form of anaerobic training is resistance/strength based training.