Anaerobic exercises are those that rely on energy sources other than oxygen in your body. These exercises involve short intervals of intense activity. Some of its example includes high-intensity interval training, weightlifting, circuit training, Pilates, yoga, and various forms of strength training.
Distinguishing Anaerobic from Aerobic Exercise
The term “aerobic” refers activities that involve oxygen, while “anaerobic” refers to activities that occur without oxygen. Anaerobic exercises are typically higher in intensity and shorter in duration compared to aerobic exercises. Examples of anaerobic exercises include sprinting, weightlifting, high-intensity interval training, and plyometrics.
Although anaerobic exercises still require oxygen, they utilize it differently than aerobic activities. Instead of relying on inhaled oxygen during exercise, anaerobic activities utilize glucose already present in the muscles as fuel. This breakdown of glucose produces lactic acid, which contributes to the burning sensation experienced during workouts.
On the other hand, aerobic exercise involves activities that efficiently deliver oxygen to the muscles to generate energy for the body. These exercises often engage large muscle groups and can be routinely done for longer durations, such as swimming and dancing. Endurance is a focal point in aerobic exercises, aiming to optimize oxygen utilization by elevating heart rate and breathing.
Both aerobic and anaerobic exercises offer similar health benefits, including improved blood circulation, strengthened heart muscle, enhanced lipid profile, calorie burning, weight loss support, boosted metabolism, reduced blood pressure, and mood enhancement. However, the key distinction lies in anaerobic exercise’s ability to promote muscle growth. Engaging in anaerobic activities like weightlifting creates micro-tears in muscles, which gradually repair and strengthen, contributing to overall bodily strength.
Anaerobic Workout Options
Anaerobic exercises are usually high-intensity and utilize a specific energy pathway known as anaerobic glycolysis. Anaerobic glycolysis occurs when there is a limited supply of oxygen, leading to the conversion of glucose into lactate.
As a result of anaerobic activity, there is an accumulation of lactic acid in the muscles, contributing to the sensation of muscle fatigue or “burn.” This buildup necessitates recovery time for the body to replenish oxygen levels in these areas, preventing sustained exercise for prolonged periods.
1. Lifting Weight:
Lifting Weight or Weight Lifting, also referred to as strength, resistance, or weight training, is a form of strength training aimed at enhancing muscle strength, size, and maintenance. It involves utilizing the force of gravity by lifting weighted bars, dumbbells, or weight stacks to oppose or resist the load.
While this exercise might not appear highly intense if you’re not lifting extremely heavy weights, as seen in powerlifting or mass-building exercises, the intensity of an exercise isn’t solely determined by the weight lifted. Rather, it’s characterized by the requirement for a large burst of energy within a relatively brief timeframe, rendering the exercise anaerobic.
2. High Intensity Interval Training:
High-intensity interval training (HIIT) is an interval training method that alternates between brief, intense bursts of activity performed at near-maximal ( all-out) effort and short recovery periods.
Typically, the intense activity spans from 30 seconds to three minutes, with potential durations as short as eight seconds. The recovery period is usually equivalent to or longer than the work period, involving complete rest or low-intensity movement.
This exercise offers an efficient use of time, as it enables individuals to work at near-maximal capacity. Even with small intervals of exercise you are burning a real good amount of energy.
Advantages of Anaerobic Exercise
Anaerobic exercise offers the same benefits as aerobic exercise while also boosting muscle power, mass, and strength. Additionally, it aids in improving blood glucose control and insulin sensitivity. Overall, engaging in anaerobic exercise can enhance blood circulation, lower cholesterol levels, strengthen the heart, reduce blood pressure, aid in weight loss, and elevate mood.
1. Boosts Your Fitness Level
Similar to any new startup or something that is completely new to you, starting anaerobic exercise can initially pose challenges, especially if you’re pushing yourself in unfamiliar ways. However, with consistent practice, your body adapts and the exercises become more manageable. You’ll notice improvements such as increased weight capacity, greater repetition capability, or reduced rest intervals before reaching exhaustion , it boosts your fitness level.
2. Enhances Heart Health
While aerobic exercises like walking and jogging are famous for their benefits in preventing heart disease, improving blood pressure and cholesterol levels, and strengthening the heart, adding anaerobic activities into your routine is also beneficial. It’s recommended that adults, including those with chronic conditions, engage in anaerobic exercises at least two days a week to enhance cardiovascular health.
The combination of aerobic and anaerobic exercises yields significant changes in body composition. Both types of exercise contribute to fat loss, while anaerobic exercise specifically promotes the development of lean muscle mass.
3. Aids in Glucose Regulation
Anaerobic exercise plays a crucial role in managing blood sugar levels. Intense training and muscle building activities contribute to better blood glucose control by enhancing your body’s responsiveness to insulin and glucose tolerance.
Insulin receptors present on the surface of liver, fat, and skeletal muscle cells play a key role in this process. Increasing lean muscle mass results in more muscle fibers capable of efficiently utilizing glucose from the bloodstream in response to insulin.
A Brief Overview
Anaerobic exercise relies on glucose rather than oxygen for energy.
It consists of brief bursts of high intensity interspersed with short periods of low intensity, allowing for a shorter overall workout duration compared to aerobic exercise.
While both aerobic and anaerobic exercises offer various health benefits, anaerobic exercises uniquely contribute to increased lean muscle mass, strength, and power.
While all forms of physical activity enhance health, engaging in anaerobic exercises can further improve fitness levels, cardiovascular health, and blood sugar control.
