Have you ever felt exhausted or breathless in a very short interval of exercise routine?
Do you want to build muscles and lose weight in a great manner?
If your response to the above questions is yes, then I welcome you to the world of Anaerobic Exercises!
Aerobic exercise and anaerobic exercise – are the two types of exercises which are completely different from each other. While we hear about aerobic exercises a lot, anaerobic exercises are seldom talked about.
Owing to their vigorous nature, mostly only athletes opt for these types of exercises. But once you know more about them, I’m pretty sure you’ll like to incorporate anaerobic exercises into your workout routine to reap out its best benefits.
Identifying Exercise Type
In steady paced low-intensity exercises like jogging, cycling and running on the treadmill etc. performed over a longer duration, the energy required by the muscles is provided by using the oxygen we inhale from the air. These exercises are called aerobic exercises.
Alternatively, high-intensity exercises performed over a shorter duration that leaves us out of breath and gulping for air – such as weight training, sprinting and jumping rope etc., are called anaerobic exercises.
Anaerobic exercise – Calisthenics
What exactly is Anaerobic Exercise?
Anaerobic literally means without oxygen. In Anaerobic exercise, your body is under high-intensity workout condition for a very short period of time. The intense workout increases the amount of oxygen required to fuel your muscles.
An anaerobic exercise, when compared to aerobic exercise, helps to burn fat by making use of the already stored energy.
As the exercise proceeds, your lungs are unable to meet this high demand for oxygen solely through the air we breathe. The muscle itself has to use an alternate source of energy to meet up its demand, which it obtains from the glucose present in carbohydrates.
Examples of Anaerobic Exercise include:
• HIIT(High-Intensity Interval Training) Exercises
• Weight Training
• Calisthenics
• Sprinting
• Isometrics
• Push-ups
• Pull ups and chin ups
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Anaerobic Exercise’s Effect on Metabolism
During anaerobic exercise, the Glucose present in carbohydrates is transformed into pyruvate which provides the body with a huge burst of energy. But this energy is only provided for a shorter duration, usually between 10 seconds to 2 minutes.
The effect of anaerobic exercise for shaking up your metabolic rate is great! Regularly involving anaerobic exercise in your workout regime will push your muscles to increase its performance. For doing so, the lean muscle mass present in the body should be higher.
A higher amount of lean muscle in the body means more energy required to fuel it, which in turns boosts the body’s metabolism, making this exercise very effective for improving and hiking up one’s metabolic rate.
Although these exercises are usually performed by professionals and athletes, it can also be beneficial for you if done under proper guidance. Anaerobic exercise provides with a quick burst of energy and increases your metabolic rate before, during and after the workout.
It also helps in building lean muscle mass, body’s endurance to physical activity and general fitness level. Another great thing about anaerobic exercise is that your body will keep on burning calories even after your workout when it is seemingly at rest.
Anaerobic exercise – Weight Training
Muscle Fatigue and how to manage it?
During glycolysis, glucose turns into pyruvate which further breaks into lactic acid. This lactic acid can build up and result in muscle fatigue and muscle weakness.
Once you practice and train more though, the tolerance of the body for lactic acid increases. This allows the body to achieve a higher intensity workout without getting tired too quickly.
How to Plan your Anaerobic workout session:
Before you engage in any sort of these exercises, I suggest you consult a good trainer/certified professional. However, certified trainer are always my recommendation.
The reason for my above statement is “ As we all have different body structure, composition and above all a different fitness goal”.
Conclusion
To achieve high strength and fitness levels, it is advised to combine both aerobic and anaerobic exercises in your workout.
Ideally, anaerobic exercise should be performed thrice in a week through interval training where you engage in aerobic exercise for a longer duration and then switch to intense anaerobic exercise for around 2 minutes.
In the end, I’m genuinely eager to know your thoughts about this form of exercising!
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2 comments
Informative and well written, learn a lot about anaerobic exercise.
It’s my pleasure to provide some value to you Ceb. Thanks!