Your Short Guide to Anaerobic Exercise

Your Short Guide to Anaerobic Exercise

A 20-minute workout per day will allow you to build strong muscles and accelarate weight loss!

Under normal conditions blood constantly delivers oxygen to our muscles. The more intensive our physical activity is, the more oxygen is needed to produce enough energy. However, exercises can be so intensive you literally lose your breath and reach your maximum heart rate. During that time, the cardiovascular system fails to deliver oxygen fast enough to provide muscles with energy.

Fortunately, our body is able to switch to other energy sources under such conditions. Intensive exercises that make our muscles work hard without relying on oxygen are called anaerobic.

This method of producing energy from internal sources starts to work instantly. However, it can work only for a short time and depletes the resources in about 1 minute. Then our muscles start to produce energy from oxygen again.

Hence it is clear that anaerobic exercises require us to alternate intensive physical activity with short breaks to restore power. Anaerobic exercises are good for muscle growth; they increase endurance and immunity, strengthen your heart and lungs.

Types of Anaerobic Activities

Anaerobic activities can involve any number of exercises. Some common examples of anaerobic activities are:

  • Strength training;
  • Cardio training;
  • Powerlifting and bodybuilding;
  • Sprinting;
  • Cycling;
  • Swimming.

When training with dumbbells, it is necessary to alternate intensive lifting with a short rest. For example, rapidly lifting 7 kg for one minute and taking a one-minute break. The number of repetitions depends on the training level. The principle is not to reduce speed and intensity during the workout.

Other examples of anaerobic activities include running, swimming, and biking sprints.
To perform this activities, jog, swim or bike slowly for several minutes, then go to your maximum speed for 30-90 seconds. Alternate the sprint with slow speed workout for half an hour.

The Benefits of Anaerobic Training

Anaerobic exercises allow you to achieve the highest levels of strength and endurance. It is no wonder that previously they were used only by athletes. In addition, they can accelerate weight loss in comparison with aerobic training. Through anaerobic exercises you can not only build stronger muscles, but:

  • Work harder for longer time through raising your anaerobic threshold.
  • Burn calories faster – harder work means burning more calories in less time.
  • Increase endurance – you will notice that other workouts got easier after some anaerobic training.
  • Improve your maximal oxygen uptake – it will allow you to exercise longer, because your body can consume more oxygen.
  • Have a great workout even if you have only 20 minutes – alternate one minute of intensive activity with a minute of rest until your time is up.

In general, anaerobic exercises can strengthen your overall health, improve the posture, speed up the removal of toxins, strengthen the bones, and reduce the risk of injuries in everyday life.

It’s Not for Beginners

Beginners are not advised to start with this kind of training, since by the very definition it is clear that anaerobic exercises are very challenging. Such an intensive workout at the very beginning might put you at risk of injury. Start with more aerobic exercises, which are also great for your cardiovascular system.

Since anaerobic workouts are very demanding, you might need longer periods of time to fully recover after each training. Beginners should do this workout only twice a week and take enough time to rest in between.

Add Anaerobic Exercises to Your Normal Workout

There is no need to dedicate your workout exclusively to anaerobic exercises. As an option, you can add them to your common workout on a treadmill. Just jump out every five minutes and start doing exercises like plyo jacks, squat jumps and other intense exercises for a minute or less. Repeat throughout your workout to get some great benefits of anaerobic training!