Anaerobic exercise is a mode of high-intensity exercise that boosts a substantial oxygen deficit. When running at high-intensity levels, your cardiovascular system has a difficult time delivering the necessary oxygen requirement to your muscles fairly quickly. Since the muscles need oxygen to maintain a prolonged exertion, anaerobic exercises cannot continue for short periods of time.
Any strenuous activity that lasts only 30 seconds to 2 minutes will rely on anaerobic exercise. Unlike aerobic exercises that focus on sustainability, shorter workouts are anaerobic, more intense workouts. During anaerobic training, oxygen cannot keep up with the body’s energy demand, so the body must use phosphagen and lactic acid. Interval training is a training method that uses and strengthens anaerobic energy systems.
1. Anaerobic Metabolism
Aerobic metabolism burns fat for energy while anaerobic glycogen exercise burns to meet its energy needs. The intensity of the exercise increases, the need for the release of energy ultimately exceeds levels that can be met by aerobic metabolism. During anaerobic activity, muscles need more response to supply energy needs. Therefore, anaerobic metabolic participation increases, known as the metabolic threshold. Since anaerobic activity increases your heart rate near your maximum heart rate, always consult your doctor before beginning any anaerobic exercise.
2. Anaerobic Exercises
The anaerobic exercise targets your individual muscles. Because you are not jumping around and moving your entire body, this type of exercise does not require oxygen, and only burns carbohydrates. Anaerobic exercise strengthens muscles through brief periods of strenuous activity such as weight lifting or performing push-ups at high levels of intensity. This type of exercise builds your skeletal muscle, increasing your overall levels of power and strength by weight and resistance exercises using gravity and your own body weight or machines.
Examples of anaerobic activity include sprinting, high-intensity interval training, powerlifting, and more athletic sports.
Cycling sprints, swimming sprints, and running sprints are examples of anaerobic activities. During the sprint, muscles quickly deplete energy stores before heavy breathing begins. Sprint demonstrates the need for a large amount of oxygen needed by the muscles to perform the activity. To execute, bike, swim or jog slowly for five minutes, then sprint at maximum speed for 30 to 90 seconds. Return to a slow speed for two minutes. Repeat the sprint and the slow interval for 30 minutes.
With anaerobic swimming, your body relies on the phosphates and glucose stored in your muscles for energy instead of oxygen. For most beginners or out of shape people, swimming is an anaerobic exercise at the start. Anaerobic exercises are short bursts of high-intensity exercise that cannot be sustained for long. If you are an expert swimmer, you can do your anaerobic pool workout by practicing sprints. example, 10 to 30 seconds for one-minute sprints, resting for one minute between each sprint. Running or swimming sprints, or a vigorous game of tennis, will increase your heart rate.
ii) High-Intensity Interval Training
HIIT is another type of anaerobic exercise.” These exercises can be performed with bodyweight activities, such as pushups or crunches, to develop strength and power. To perform, walk for three minutes, then doing as many pushups or crunches as you can in 20 seconds, followed by gentle walking for 10 seconds. Repeat this interval 10 times, followed by one to three minutes of recovery.
Pushups can be a relatively light activity depending on your fitness level and the number of repetitions you do in a set, without rest. However, pushups are not lasting exercise indefinitely. As you continue to push additional repetitions, your muscles will start to fatigue at some point. This fact alone indicates that pushups are anaerobic exercise. However, the relative anaerobic level of pushup exercise depends on your metabolic threshold, the level at which you begin to fatigue while pushing up. At this point, your muscles switch from aerobic mode primarily to anaerobic functioning. However, push-ups and weight lifting do not raise your heart rate for any length of time.
Anaerobic training develops the anaerobic metabolic capacity of trained muscles, increasing the training capacity of athletes and working at a high concentration of exercise. Powerlifting is a type of anaerobic resistance training that requires the bodybuilder to accomplish maximum repetition each of the three different lifts – squat, bench press, and deadlift. Powerlifting is performed with a maximum amount of weight, with maximum effort and three to ten seconds. The main goal of this type of training is to intensify strength and power.
Anaerobic exercises include brief periods of physical exertion and high intensity, strength training activities. Sports like basketball, soccer, tennis, racquetball, and baseball are also anaerobic activities. These sports require brief bursts of high-intensity activity, lasting two minutes or less, with short episodes of recovery. Since anaerobic activities allow faster recovery, sports are effective forms of anaerobic exercises.
Athletes use their sport-specific anaerobic endurance to improve performance. Sports that require a significant amount of anaerobic endurance also require significant amounts of strength, speed, and power for short, high-intensity events. These sports include sprints such as the 100m and 200m scoreboards, football and tennis. When the game extends to several minutes in these sports, the athlete begins to use the oxidation system and switches to aerobic endurance.
3. Anaerobic Exercises and Heart
Anaerobic exercises require your heart rate to fluctuate during the workout. Anaerobic exercises are also known as interval training. In this system, increase your heart rate above 85 percent of your maximum and hold for short bursts before returning to a recovering heart rate between 60 and 80 percent. There are several different interval models that require your heart rate to stay in the anaerobic level, for a longer and shorter duration. Intervals can be done while running, using an elliptical machine, bike or rowing.
For the median adult, a normal resting heart rate is 60 to 100 beats per minute. With every heartbeat, your heart transmits blood throughout your body to provide oxygen to your tissues. During anaerobic exercise, your bodies require oxygen increases. As a consequence, your heart rate increases in direct proportion to the severity of the exercise.
Anaerobic exercises require a huge amount of energy. Therefore, anaerobic respiration is the dominant energy system that breaks down carbohydrates into energy, allowing your nervous system and muscles to produce large amounts of force. However, it only lasts between a few seconds to less than three minutes, because anaerobic breathing does not produce energy quickly enough to meet your body’s demands. For example, if you keep sprinting for more than 30 seconds, lactate – a byproduct produced by carbohydrate metabolism – begins to build up in muscles and fatigue sets in, slowing your muscle contraction.
4. Advantages of Anaerobic Exercises
Anaerobic exercises seem like a heavy task because they are. But the benefits of the intense fitness regime are enough to make you want to exercise throughout your workout.
i) Increased Strength and Density of Bones:
Studies show that anaerobic activity – like resistance training – can increase the strength and density of your bones. Double bonus: you will also reduce your risk of osteoporosis.
ii) Weight Maintenance:
In addition to helping your body better manage lactic acid; anaerobic exercise can help maintain a healthy weight. A study examining the effects of high-intensity training found that while the effect of regular aerobic exercise on body fat is negligible, training with HIIT can cause modest fat reduction subcutaneous and abdominal.
iii) Increase Power:
This can increase your power: a 2008 study of Division 1A baseball players found that players who performed eight 20 to 30-second sprints three times a week saw their power increase by an average of 15% throughout the season.
iv) Reduces the Risk of Disease:
According to a 2007 study, the gains in strength and bone density obtained through high-intensity anaerobic training, such as squats and body fat pull-ups, can decrease the risk of diabetes and cardiovascular disease.
v) Increase in the Lactic Threshold:
By continuously training above your anaerobic threshold, the body can increase its ability to manipulate lactic acid, which increases your lactic threshold – or the point at which you feel tired. That means you can work harder, longer.
vi) Fight Depression:
Need a pick-me-up? Studies show that anaerobic exercise, like strength training, can improve your mood and even fight depression.
vii) Boosts Metabolism:
Your metabolism will skyrocket. Okay, maybe not soaring – but anaerobic exercise helps boost metabolism as it builds and maintains lean muscle. The more lean muscle you have, the more calories you will burn during your next sweat session. High-intensity exercise is also believed to increase your calorie consumption after training.
viii) Protection of the Joints:
By strengthening your strength and muscle mass, your joints will be better protected, which means that you will have greater protection against injuries.
ix) Stimulates Energy:
Improved energy and sports performance. Constant anaerobic exercise increases your body’s ability to store glycogen (which your body uses for energy), which gives you more energy for your next strenuous physical activity and thus improves your athletic ability.