Anaerobic exercise is a high-intensity, short-duration exercise that does not require the body to use oxygen as an energy source. These are brief, intense bursts of physical activity in which the body's oxygen demand exceeds its oxygen. Hence, these are powered by the energy stored in your muscles, a process known as glycolysis. These exercises are an excellent way to build muscle and lose body fat.
This article will go over the different types of anaerobic exercises and the benefits of including them in your fitness routine.
Types of Anaerobic Exercise
Examples of anaerobic exercise include:
- High-intensity interval training (HIIT)
- Strength training or weight lifting
- Calisthenics exercises like jump squats, box jumps, and plyometrics
The Difference Between Anaerobic and Aerobic Exercise
Anaerobic and aerobic exercise both make use of different energy systems in the body. While anaerobic exercise uses muscle energy, aerobic exercise combines the energy stored in your body from carbs, proteins, and fats with the oxygen we breathe to make energy available to the muscles. Depending on the intensity of your exercise, you can engage in aerobic activities for an extended period.
There is a threshold where you can switch from aerobic to anaerobic exercise, and that is based on your intensity. "It's known as the anaerobic or lactate threshold. So, for example, a long-distance runner who picks up the pace too quickly may cross over from the endurance exercise energy pathway to the same one used by a sprinter, making it difficult to maintain the speed for an extended period."
Benefits of Anaerobic Exercise
Anaerobic exercise is good for the body and promotes good health by helping to build muscle, burn fat, strengthen bones, and maintain muscle mass, which is especially important as you get older.
Let's look at some of the benefits of anaerobic exercise in detail-
One of the most well-known anaerobic exercise benefits is that it aids in the development of lean muscle mass as well as the improvement of endurance and fitness levels. Increased lean muscle mass as a result of exercise boosts metabolism and aids in fatigue management. It also aids in the reduction of body fat, which is essential for those attempting to lose weight.
Exercising has been shown to alleviate anxiety and depression symptoms. It also helps you sleep better, improves your memory, and boost your overall mood. Exercising releases endorphins, which are chemicals released in the brain that cause a positive feeling similar to morphine and energise your spirits and make you feel good. Finally, anaerobic exercise can act as a distraction, assisting you in finding a calm and relaxing time to break the cycle of negative feelings that feed depression.
Lowers Blood Sugar
Your body converts the food you eat into sugar. Unused food is either burned right away, stored as fat in the body, or stored as glycogen in the muscles. Regular anaerobic exercise helps your body stay healthy by regulating insulin levels by burning stored glycogen. You will be able to avoid blood sugar spikes as a result of this.
Raises VO2 Max
Regular anaerobic exercise contributes to an increase in these figures. This is significant because it gives the body more oxygen to perform quick bursts of activity in everyday life and helps improve endurance for other activities, such as aerobic activity. For a more detailed explanation on how VO2 Max can work for you, read our blog on What Is VO2 Max? Why Is It Important? You can also calculate your VO2 Max by using the Epicvita VO2 Max Tool.
High-intensity anaerobic exercise makes the body's muscles hungry. After a vigorous workout, your metabolism operates at a higher rate for several hours. Exercise and workouts build larger muscles, which raises your resting metabolic rate and causes your body to burn more calories even while you sleep!
For energy, your body relies on glycogen stored in your muscles. Regular anaerobic exercise increases and improves your body's ability to store glycogen, giving you more energy when you need it.
The Bottom Line
Because anaerobic exercise is challenging, it may be beneficial to find a certified fitness professional to assist you in developing a program based on your medical history and fitness goals. The fitness professional will assist you in developing a plan after determining whether to use free weights, machines, your body weight, or recreational sports for anaerobic exercise."
If you are ready to jump into it on your own, here are some basic weightlifting recommendations:
Bennett, B. L., & Bondi, K. R. (1985). Crossover Effects of Anaerobic and Aerobic Training and the Contributions to Maximal Anaerobic and Aerobic Performance. Medicine & Science in Sports & Exercise, 17(2), 269. https://doi.org/10.1249/00005768-198504000-00392
Benedetti, M. G., Furlini, G., Zati, A., & Letizia Mauro, G. (2018). The Effectiveness of Physical Exercise on Bone Density in Osteoporotic Patients. BioMed Research International, 2018, 1–10. https://doi.org/10.1155/2018/4840531