>> Okay. So let’s move along here. And we were just talking about anaerobic
glucose breakdown for stop and go type activity. Now, let’s move on to aerobic
glucose breakdown. This is –Aerobic, again, is nonstop activity. You’re cycling.
You’re jogging, but you’re going for a longer period of time exercising. And to
be able to do that, you’re exercising at a lower intensity. This one produces
28 to 30 molecules of ATP. So, obviously, you have more ATP. You have more
fuel. It’ll last you longer. You’ll have more energy to exercise. The key here is
you’re exercising at a lower intensity than you were with the anaerobic. This
30 ATP’s will last you anywhere from two minutes to three or more hours.
Again, that’s the part you want to know about for the test. Aerobic glucose
breakdown is for activity lasting two minutes to three hours or more. Like I
said, jogging or long-distance running, swimming, rowing, things like that. So
just to summarize this, we’ve got the anaerobic, which is a high intensity, short
duration exercise. You’re going to produce ATP very quickly but only a few
molecules of ATP, and so you’re not going to be able to sustain that activity for
very long. Aerobic glucose breakdown, you’re exercising at a low to moderate
intensity versus a high intensity, and you produce more ATP, which is going
to last longer for fuel, okay. So let’s say you go to the gym and you want to
be on the stair stepper for half an hour. If you go like gangbusters and you
just go as hard as you can, you’re only going to last a few minutes because
you’re going too intensely, and you’re going to burn up your fuel. You have
to find that happy medium where you’re at a high enough activity intensity
to produce an effect but not too high intensity that you’re going to run out of
fuel. Your book goes through, just summarizes what I just went over, when do
you use phosphocreatine versus carbs for anaerobic versus aerobic, oops, versus
fat and protein, which we’re going to get into in a little bit. Here is what it
looks like in your muscle. This is your muscle cell. If you’re doing like weight
training and aerobic, you do produce the lactic acid, and you’re only going to
produce about two molecules of ATP. If you’re exercising at a lower intensity,
like jogging, you’ll produce 28 to 30 molecules of ATP. Don’t worry about that.
It’s your book going through some more pictures here. Now do you need to eat
while you’re exercising and especially carbs? And this is what we’re going to
get into. And please know this for the quiz. If you’re exercising for less than an
hour, your muscles have enough glycogen stores for fuel that you don’t need to
eat, okay. So exercising for less than an hour, you should have enough glycogen
stores. But if you’re exercising for more than an hour, yes. Let’s say you’re
out hiking for three hours, you’re on a long-distance bike ride for many hours,
then you have to refuel. Just like if you go on a long car ride, you have to
stop periodically and get more fuel, more gas. So for your body, that’s usually
about an hour. You’d have to refuel. Let’s say you’re out for a hike, like I said,
the amount of carbs that you want is usually between 30 to 60 grams of carbs
per hour. And everyone’s different. You know, a female’s going to need a lot
less than a male. And it depends also on how intensely you’re exercising. But
about that much will help keep your blood sugar levels even, so you don’t run
out of energy. And you can read the foo d labels on a sports drink or a sports
bar and see how many grams of carbs does it provide. And, of course, you want
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