The Power Of Anaerobic Exercise: Benefits, Techniques, and More
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If you are wondering what anaerobic exercise is, this article will put all your doubts to rest. Today, we will be dealing with this alternate method of exercising that can do wonders for your overall physique and health.
According to research conducted by PubMed Central, approximately 20% of the worldwide population does not get any physical exercise. This is not to say that people are not aware of the benefits of regular exercise. It comes down to a matter of time. Much of the population does not find the time to work out regularly.
With anaerobic exercise, though, all of these constraints can be eliminated. People can get their daily dose of exercise done and save themselves a world of time. If you want to know more about anaerobic exercise benefits, keep scrolling below!
What is Anaerobic Exercise?
Anaerobic exercising is an alternate exercise philosophy that aims to gain the same results as regular exercise but in a much shorter period of time. The basic idea behind this method is to facilitate the breakdown of glucose molecules within the body without using oxygen.
This is achieved through high-intensity training at short intervals. The motive is to influence the body to release a large amount of energy in a short amount of time. This, in turn, causes an oxygen deficit in the body that catalyzes the breakdown process.
The Difference Between Aerobic And Anaerobic Exercise
Compared to cardio exercises that are only effective over a long period, anaerobic exercise durations are typically low. These are the primary points of anaerobic vs aerobic exercises:
Aerobic exercise causes the heart rate to rise moderately for a consistent amount of time. In contrast, anaerobic exercise causes the heart rate to rise radically higher for a short period of time.
Aerobic exercise causes the body to intake higher oxygen levels, which are then pumped into the blood vessels. On the other hand, anaerobic exercise does not allow the body time to intake enough oxygen, so the body has to burn glucose and fat to gain short bursts of energy.
Anaerobic Exercise At Home For Beginners
There are quite a few anaerobic exercises that beginners can start with right in their homes. Before you join a professional gym, you can try out these exercises to see if the anaerobic way of exercising is right for your body or not. Some of the exercises you can do easily at home include:
- Pull Ups
- Push Ups
- Sprinting
- Jumping Rope or Skipping
These are easily doable at home and can help you understand the endurance of your body towards the anaerobic method.
Essential Tips To Get Started With Anaerobic Exercises
Follow these tips if you are new to anaerobic exercise and plan to start with an exercise regime:
- Do not go for high-intensity workouts at the very beginning. Start with lower-intensity workouts and make your way gradually to higher levels of intensity.
- Do not over-exert yourself in any situation. Your body should optimally be at 80 to 90 percent of its maximum heart rate to sustain itself.
- Always hydrate yourself during the interval period and let your body cool down before beginning the next rep.
Types of Anaerobic Exercise and How to Perform each
Check out these anaerobic exercises that you can begin with before moving on to higher-intensity workouts like Crossfit or calisthenics:
- Sprints: Sprinting at high speeds for short distances is the best anaerobic exercise. Do a warmup before you start, gradually going to longer distances and higher speeds.
- Pushups: Pushups help to exert your entire body and strengthen your core muscles. It is a complete workout for the biceps, triceps, and quads
- Pull-ups: If you are performing pull-ups, the correct posture is vital. Once you have mastered the simple pull-up, you can introduce other variations into your workout.
- Squats: Squats help to exert the lower part of your body, especially the hamstrings and the hip joint. It is an excellent way to build discipline into your workout routine.
- Burpees: Burpees are more intensive than conventional pushups. It involves doing a pushup, standing up and raise your hands to repeat the same. It should be done once you have gained some proficiency in pushups.
- Planks: This is a more challenging workout and involves supporting the entire body weight on your arms and legs. It is a complete workout in itself. Begin with 10 seconds, then 20 seconds, and move higher.
- Swimming or Biking Sprints: Swimming or biking at high speeds for short distances can significantly benefit your workout routine and introduce a little variety.
Benefits Of Anaerobic Exercise
These are some of the benefits of anaerobic exercises you can experience for yourself:
- Brings blood pressure and blood sugar levels under control
- It increases stamina drastically and reduces fatigue
- It makes your heart more robust and more durable
- Helps to lose weight
- Increases lifespan
- It uplifts your mood
Anaerobic High-Intensity Interval Training (HIIT)
If you want to lose a ton of weight quickly, anaerobic exercises for weight loss can be just what you are looking for. HIIT, or High-Intensity Interval Training, is a potent way to burn the body fast and strengthen your muscles. You can learn more about HIIT, its benefits, and its methods here!
Summary
So, start with anaerobic exercise today to see fast results. If you have an athletic bent of mind, this exercise will immediately appeal to you. Combine your workout with the most high-intensity workouts and low-intensity cooldown periods for the best long-term results!
Frequently Asked Questions
- How often should you do anaerobic exercises?
Ideally, you should perform around 150 minutes of anaerobic workouts per week, spread out over a minimum of 3 days per week.
- Can you lose weight with anaerobic exercise?
Of course, anaerobic exercise is one of the fastest ways to burn fat and build muscle mass.
- Which energy system burns the most fat?
Anaerobic exercises burn the most calories, resulting in the highest fat-burn count.
4. What are the three components of anaerobic training?
The three components of anaerobic training are warmup, burnout, and cooldown. All three of these processes are equally important.
