Anaerobic Exercise consists of high-intensity activities such as lifting weights, sprinting or any other exercise that requires a lot of effort over a short period of time (that requires the use of power and muscle mass).
The word anaerobic means 'without oxygen' and in this case refers to the exchange of energy without oxygen that occurs in the muscles when performing this type of exercise.
If you are a beginner, keep in mind that anaerobic exercise should be practiced progressively, and include intervals of anaerobic exercise during each session of aerobic exercise. For example, when walking, you can run between 10 and 60 seconds, and then continue with a longer recovery period.
Anaerobic Exercise Precautions
- If you are a beginner in the practice of exercise, and especially if you are overweight, you should start practicing low intensity aerobic exercises until you acquire resistance and an adequate physical condition.
- Anaerobic exercise is not appropriate for pregnant women.
- Anyone who knows that they have an illness should also consult their doctor before practicing this type of exercise.
- Always preheat and stretch before beginning any anaerobic exercise.
- The sessions should end with a stretch and relaxation session to avoid build up off lactic acid from the muscles avoiding aches, while blood circulation is facilitated, and the functionality of the joints and muscular elasticity are improved.
What are the Best forms of Anaerobic Exercises?
Weightlifting is an excellent anaerobic exercise. To avoid injuries, you will have to adapt the weight and work rhythm to your physical conditions, so we recommend that you go to a sports center where you have the assistance of a coach who advises you.
AB Workouts and the different varieties of working your abdominal muscles are the best anaerobic exercises that exist.
Skipping with the help of a rope, you can take advantage of all the benefits of this way of practicing physical activity, developing the muscles of your legs. You should jump at a high pace and choose a length of string that suits your body's measurements.
Sprinting is presented as one of the best anaerobic exercises. The impact your joints receive when doing these workouts is very high, so we recommend that you run through prepared areas, such as an athletics track.
Crossfit training is gaining more followers and is characterised by its high demand. It combines many anaerobic exercises, so it is ideal if you are looking for this type of work for your body.
Benefits of Anaerobic Training
Anaerobic Exercise strengthens the heart to make it beat stronger. If you want to make a comparison with a type training: travel 2 km on a flat route, and take reference both time and pulsations. Do the same training again three months later (having included anaerobic training in between). You will see on the screen of your heart rate monitor that the beats on this second occasion are less than ninety days before.
In the long term Anaerobic Training reduces blood pressure: the normal pressure is usually 120 (systolic pressure) over 80 (diastolic pressure), and any measurement that was in 140 over 90 would be considered high. In anaerobic exercise, when working above 85% of the maximum heart rate, we are avoiding the hardening of the arteries, facilitating the reduction of blood pressure.
Anaerobic Exercise reduces the percentage of muscle fat, it is a great way to reduce the bad cholesterol, the LDL that is coupled in the arterial walls that greatly reduces the risk of heart attack.
Anaerobic Exercise improves our basal metabolism and the efficiency to burn calories (basically fat), once the workouts are finished whilst also improves our:
- Physical condition and psychological level feeling more fulfilled.
- Improves our cardiorespiratory system
- Raises oxygen levels to consume during exercise.
- Improves our stress management and reduces stress.
- Reduce long-term fatigue.
Anaerobic Exercise helps to generate and maintain muscle mass. The loss of muscle mass can start from age 25 and results in a loss of strength, a slower metabolism and decreased functional ability. This loss is not the normal consequence of aging, it is mainly the result of a sedentary lifestyle.
Anaerobic Exercise Improves the strength and density of our bones. Millions of people in the world suffer from osteoporosis. Consuming dairy products and taking calcium supplements to increase strength and bone density is not enough. The bones need to be exercised so that they do not become soft and brittle.
Anaerobic Exercise reduces the level of blood sugar, practicing anaerobic activities favors the generation of insulin and its regulation, thus avoiding high blood sugar levels and reducing the chances of suffering from diabetes.