Anaerobic training allows you to maintain and develop muscle mass and strength while achieving greater endurance. Working with weights, short, high-intensity runs, sit-ups, or squats are some examples of anaerobic exercises.
What Is Anaerobic Training?
Anaerobic exercise can be defined as high-intensity training over a short period of time. As such, it is an activity that requires a high level of effort but is concentrated in a short amount of time. They are explosive activities with a direct impact on the muscles without using aerobic respiration.
Literally, the word “anaerobic” means without oxygen. And the key is found in the fact that this type of exercise is done without oxygen. That is, the energy demand of the muscles is so sharp and direct that it does not produce it at all. For this reason, sources of energy that are easily accessible because they are stored in the body, such as glucose, are used.
What Is The Difference Between Aerobic And Anaerobic Training?
One of the best ways to delve deeper into the concept we’re dealing with is to focus on the difference between anaerobic and aerobic exercise.
Aerobic training inherently requires so-called aerobic respiration. These are exercises that involve an increase in the consumption of oxygen by the body, and that derive energy from fat. Aerobic activity, such as running or swimming, practiced at a moderate level of intensity and for long periods of time, has benefits for the heart, cardiorespiratory capacity, and the circulatory system in general.
On the other hand, anaerobic training is performed at high intensity and in short sessions, without the presence of oxygen in the muscles.
Broadly speaking, we can say that anaerobic training is based on muscle work to increase muscle and bone strength. Whereas, the anaerobic exercise aims at improving physical resistance and the cardiovascular system.
What Are The Benefits Of Anaerobic Activity?
Surely you know that the main advantage of aerobic training is that it helps burn fat and lose weight. But not everything has to be cardio, even if weight loss is your goal. In fact, experts always recommend a combination of anaerobic and aerobic exercise to lose weight and maintain a lean and toned body.
Focusing On Anaerobic Training, We Can Cite Several Advantages:
- This allows for maintaining and developing muscle mass, as well as adequately strengthening the muscles.
- In general, it improves the ability to fight fatigue. Trains the body to gain sufficient resistance to strong and direct efforts. That is, it increases the physical immunity of the organism.
- Activate the heart. In this sense, it supports the state of the circulatory system and increases the amount of oxygen that can be consumed during exercise. In general, improves the condition and functioning of the cardiorespiratory system.
- It prevents the burning of energy sources present in the body from being converted into localized fat in the medium term.
How Do You Work On Anaerobic Resistance?
Now, beyond the differences and benefits, it’s worth asking specifically how anaerobic resistance works.
In general, anaerobic exercises have these common characteristics:
- They are done in short time intervals. They are exercises that are performed with extreme effort over a period of time without taking too long. This is the opposite of an aerobic workout.
- They are high-intensity exercises. They require a lot of effort and dedication to explosiveness.
- They are executed at such a rate that there is always a demand for oxygen. That is, they make you “out of breath” because the body begins to demand much more oxygen than it receives.
- They involve the direct use of muscle power, reaction speed, power, anaerobic endurance, and fatigue management.
6 Examples Of Anaerobic Exercise
Knowing the theory, it is advisable to know concrete examples to be able to put them into practice. Thus, as long as you have specific cases that you can take into account in your daily life, we will show you some references to anaerobic exercises.
- Heavy lifting. The weighting used should be of one or the other, depending on each person’s make-up, experience, and purpose. In any case, high intensity and extreme effort must be demanded.
- Push-ups.
- Abs.
- Burpees. They mix strength with heart-lung resistance, so they come highly recommended.
- High-intensity short runs. It’s about doing short sprints but at the maximum speed possible to get the body up to speed.
- Squats with or without weights.
In conclusion, this is the main thing that you should know in detail about what anaerobic training is. You have been able to see what its basic features are, as well as the benefits of getting it done. Bear in mind, however, that everything said up to this point has a scientific basis. Studies on metabolism and sports show this, as many experiments have been done in this regard. Follow the examples we’ve given you and adapt it to your personal routine.