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What is Anaerobic Exercise? What are the Benefits of Anaerobic Exercise? How Does Anaerobic Exercise Work? How to Add Anaerobic Training to Your Program Is there a difference between weight training exercises and weight lifting exercises? What is the difference between weight training exercises and weight lifting exercises? How does weight lifting look? How do weight training exercises look? What other medical conditions do physical medicine doctors treat? What is anaerobic exercise? What are examples of anaerobic exercises? What are the examples of anaerobic metabolism? What target heart rate should there be in aerobic exercise? What are the advantages of anaerobic exercise? How does anaerobic exercise work? What are types of anaerobic exercises? How do you calculate one’s anaerobic threshold? What are the advantages of calculating one’s anaerobic threshold? What medical conditions can be prevented or cured by physical activity? |
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What is Anaerobic Exercise?
While “aerobic” means “with oxygen,” anaerobic means “without air" or "without oxygen." Anaerobic exercise is short-lasting, high-intensity activity, where your body’s demand for oxygen exceeds the oxygen supply available. Anaerobic exercise relies on energy sources that are stored in the muscles and, unlike aerobic exercise, is not dependent on oxygen from (breathing) the air. Examples of anaerobic exercise include: heavy weight-lifting, all types of sprints (running, biking, etc.), jumping rope, hill climbing, interval training, isometrics, or any rapid burst of hard exercise. What are the Benefits of Anaerobic Exercise? Anaerobic exercise uses your muscles at a high intensity for a short period of time. As a result, it can help: Develop stronger muscles Improve your VO2 max (the highest amount of oxygen one can consume during exercise) and thus improve your cardio-respiratory fitness Increase your capacity to withstand the buildup of waste substances (such as lactic acid) and remove them from the body. This means your endurance and ability to fight fatigue will improve. Overall, anaerobic exercise burns fewer calories than does aerobic exercise and may be somewhat less beneficial for cardiovascular fitness. However, it is better at building strength and muscle mass and still benefits the heart and lungs. In the long run, increased muscle mass helps a person become leaner and manage his weight, because muscle uses large amounts of calories. How Does Anaerobic Exercise Work? When you begin to work out vigorously, there is a temporary shortage of oxygen being delivered to the working muscles. Lactic acid is a by-product of producing energy anaerobically. When lactic acid accumulates at high levels in the blood, it causes muscular fatigue. This is why anaerobic exercises cannot last very long. But with training, the body becomes better equipped to handle lactic acid. Several efficient changes occur that result in decreased production of lactic acid and increased removal of it from the bloodstream. The body also produces “buffers” that delay the onset of fatigue during anaerobic exercise. Studies have shown that with anaerobic training, the muscle’s buffering capacity is increased by 12% to 50%. With this increased buffering capacity, more lactic acid can accumulate during high intensity exercise without causing fatigue. How to Add Anaerobic Training to Your Program Anaerobic interval training is primarily reserved for those who are very fit and desire to increase speed, lactate threshold, and overall aerobic power. Such training usually results in greater lactic acid concentrations in exercising muscles and is accompanied by greater muscular discomfort. This can be a very intense type of training and should not be attempted by a beginning exerciser. Before you train anaerobically, always do a considerable aerobic warm up first, and stretch before and after vigorous activity. Interval training is a great way to incorporate anaerobic exercise. It can be done with many types of exercise (for example, running, biking, or swimming). An interval is done by increasing your pace for a short period of time (for example, between 10 to 60 seconds) then having a slow recovery period that is at least 3 times as long as the interval. Learn more about basic interval training and a more advanced form known as High Intensity Interval Training (HIIT). If you are new to exercise, do not immediately start with high intensity activity like anaerobic exercise. Beginners should start with lower-intensity aerobic exercise for several weeks to build a base level of fitness. Always check with your doctor before adding anaerobic exercise to your fitness program. Anaerobic exercise is not recommended if you are pregnant. Always warm up before starting any anaerobic exercise, and cool down for 5-10 minutes after your workout session. Top 5 Benefits of Anaerobic Exercise The benefits of anaerobic exercise are powerful, and anaerobic exercise needs to be a part of your fitness program Anaerobic exercise is high intensity muscular activity that lasts for a short period of time. Anaerobic means "without oxygen," so your body does not use oxygen to help produce energy when you exercise anaerobically like it does when you exercise aerobically. Strength training (also known as weight lifting or weight training) and calisthenics (push-ups, pull-ups etc.) are examples of anaerobic exercise. Strength training is the most effective type of anaerobic exercise. Here are the top five benefits of strength training: 1. Helps prevent health problems. Strength training helps prevent cardiovascular disease, type 2 diabetes, low back pain, and arthritis. Even if you already suffer from one of these ailments, strength training can help alleviate the ailment. Strength training also strengthens your immune system. 2. Builds and maintains lean muscle mass. The loss of lean muscle mass can begin as early as your mid-20s, and it results in a loss of strength, a slower metabolism, and decreased functional fitness. The loss of lean muscle mass is not the normal result of aging, it's primarily the result of a sedentary lifestyle. If you don't use your muscles they waste away. Strength training is the most effective way to build and maintain lean muscle mass and stay strong and functionally fit. 3. Increases bone strength and density. Millions of people worldwide suffer from osteoporosis. Consuming dairy products and taking calcium supplements to increase bone strength and density is not enough. Bones need to be challenged by weight bearing exercise or they will become soft and brittle. Strength training will increase the strength and density of your bones more than any other type of exercise. 4. Reduces body fat. Strength training is just as important as nutrition and aerobic exercise when it comes to losing body fat. Strength training builds and maintains lean muscle mass, and the more lean muscle mass you have the higher your metabolism will be. The higher your metabolism, the more calories your body burns to maintain itself and the more body fat you lose. 5. Reshapes the body and improves appearance. Strength training is the most effective way to reshape your body and improve your appearance. Strength training can give you a bigger, more powerful body if you're a man, or a stronger, more toned body if you're a woman. As you can see, the benefits of strength training are impressive. So make sure that strength training is a part of your fitness program. If you're looking for a good resource that will show you how to develop an effective strength training program, you check out Bodybuilding Revealed. It not only contains strength training workouts, it also covers everything you need to know about muscle building nutrition and muscle building supplements. Is there a difference between weight training exercises and weight lifting exercises? Yes, there is. What is the difference between weight training exercises and weight lifting exercises? The purpose of weight training exercises is to enhance strength and size of specific skeletal muscles and enhance overall health of a person. Take a look at benefits of regular physical exercise. Physical exercises including weight training exercises are recommended by a medical doctor to enhance health. Weight lifting is usually for sports purposes. Weight lifting usually refers to sports presentation of lifting a specific weight. How does weight lifting look? Take a look at this photograph. 
How do weight training exercises look? Take a look at these photographs. Weight Training Exercises What other medical conditions do physical medicine doctors treat? There are more than 15 such medical conditions. What is anaerobic exercise? Anaerobic exercise is exercise intense enough to trigger anaerobic metabolism. What are the examples of anaerobic metabolism? 1. The high energy phosphates, ATP adenosine triphosphate, and CP creatine phosphate. 2. Anaerobic glycolysis. What are examples of flexibility exercises? Flexion and extension of extremities in the bed. Flexion and extension of extremities on the floor. There are names like yoga and pilates for a combination or sequence of various exercises. What are examples of anaerobic exercises? Examples of anaerobic exercises are:
The words aerobic and anaerobic were originally used by bacteriologists to describe bacteria, but now they are used to designate different kinds of exercises. When you perform aerobic exercises you cause your body to create energy by using oxygen; however, the opposite is true of anaerobic exercises in which your body creates energy without using oxygen. Both aerobic and anaerobic exercises are essential for optimal health, and each have their own benefits. Aerobic Exercises Involving Equipment Aerobic exercise, also known as cardiovascular exercise, is any activity that is sustained for a long period of time, that is rhythmic and that affects large muscle groups. Aerobic exercise impacts the cardiovascular and circulatory system and makes your heart stronger and more efficient. Aerobics, step classes, water aerobics and swimming are examples of aerobic exercises involving the use of some type of equipment. Specific kinds of equipment that can be used specifically for aerobic exercises include treadmills, elliptical machines, bicycles and jump ropes. Also, active sports like football, soccer, basketball, hockey and such are great for aerobic exercises. Aerobic Exercises Not Involving Equipment Aerobic exercises can also be done without the use of equipment. Many people who do not have gym memberships or who do not want to purchase any kind of equipment engage in this option for aerobic exercise. Once again, aerobic exercises include activities that last for a long period of time with a high heart rate. Jogging and running long distances are the most common forms of aerobic exercise that can be done without any kind of equipment. Another example of aerobic exercise, which is an alternative to jogging and running that many people actually find enjoyable and fun, is dancing. Specific kinds of dance include jazz, tap, hip hop and others. Anaerobic Exercises Involving Equipment Anaerobic exercise is any activity that is sustained for a short period of time that uses muscles at a high intensity. These exercises use resistance to build muscle and even bone as an additional benefit. While most people think that aerobic exercises are more beneficial for health, anaerobic exercises are just as important. They raise your heart rate on a smaller scale; however, anaerobic exercises actually burn more calories than aerobic exercises based on a ratio of five to one and even up to as much as a ratio of seven to one. Also, while aerobic exercises burn 75 percent fat and 25 percent muscle, anaerobic exercises burn 100 percent fat. A popular form of anaerobic exercise that includes the use of some kind of equipment is weight lifting. Weight lifting can be done using dumbbells and barbells. Machines that use resistance can also be effective forms of weight lifting. Anaerobic Exercises Not Involving Equipment Anaerobic exercises can also be done without having to use equipment. Sprinting is a common form of anaerobic exercise because it is a short distance, high energy activity rather than a long distance activity. Push-ups and pull-ups are also examples of anaerobic exercises that require no equipment. Although gyms usually have equipment that makes doing pull-ups more efficient, pull-ups can ultimately be done just about anywhere that the space and weight capacity is available. |