Simone Lawson
Anaerobic exercise is a form of short, high-intensity training that doesn't require oxygen as its energy source. Instead, it breaks down glucose for energy. Examples of anaerobic exercises include HIIT workouts, which can include sprinting, biking, jump rope, and bodyweight exercises like squats and pushups. Other anaerobic exercises include swimming laps, playing hockey, and lifting weights. The benefits of anaerobic exercise include increased metabolism, improved lactic threshold, reduced risk of disease, and better joint protection.
| Characteristics | Values |
|---|---|
| Duration | Short |
| Intensity | High |
| Muscle fibers | Engaging all muscle fibers, including fast-twitch and slow-twitch |
| Examples | Lifting weights, playing hockey, swimming laps, sprinting, biking, jump rope, bodyweight exercises, power-lifting |
| Health benefits | Similar to twice as much moderate-intensity exercise |
| Energy source | Does not use oxygen |
| Metabolism | Boosts metabolism and increases post-workout calorie burn |
| Lactic threshold | Increases lactic threshold, reducing fatigue |
| Risk of disease | Reduces risk of diabetes and coronary artery disease |
| Joint protection | Protects joints by building muscle strength and mass |
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What You'll Learn
High-intensity interval training (HIIT)
HIIT workouts typically range from 10 to 30 minutes in duration and can be applied to various cardio exercises such as running, stair climbing, rowing, or jumping rope. You can also incorporate weight lifting or bodyweight exercises like squats and push-ups into your HIIT routine. The key is to work at a very high intensity for a short period, followed by a slower recovery phase, and then repeat these intervals.
The traditional HIIT protocol consisted of 20 seconds of intense exercise followed by 10 seconds of rest. However, modern interpretations of HIIT may involve intervals ranging from 20 to 45 seconds of exercise with recovery periods that are generally longer than the high-intensity bursts. These intervals can be timed using music tracks or performed for a set number of repetitions.
HIIT is an effective way to improve your endurance, increase strength, boost metabolism, and promote weight loss. It can also help reduce the risk of certain diseases by improving bone density and strength. However, it is important to note that HIIT is not for everyone. It requires significant motivation and stamina, and those with joint or muscle problems may need to avoid this type of training. If you are new to HIIT, it is recommended to start slowly with shorter intervals and seek guidance from a fitness professional.
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Boosting metabolism
Anaerobic exercise is a highly effective and common workout that involves short bursts of intense activity without the use of oxygen to generate energy. This form of exercise is particularly beneficial for boosting metabolism, as it builds and maintains lean muscle.
Anaerobic workouts are characterised by their high intensity and short duration, typically ranging from 10 to 30 seconds, or up to 90 seconds for sustained efforts. During this time, the body breaks down glucose without oxygen, resulting in the production of lactic acid. This process, known as glycolysis, generates ATP (adenosine triphosphate), the primary source of energy for cellular reactions.
The more lean muscle you have, the more calories you burn during exercise and even after your workout. Anaerobic exercises, such as sprinting, high-intensity interval training (HIIT), and power-lifting, engage all muscle fibres, including fast-twitch and slow-twitch muscles. This leads to increased anaerobic energy expenditure, as fast-twitch muscle fibres rely on anaerobic metabolic systems.
High-intensity interval training (HIIT) is a popular form of anaerobic exercise that involves alternating periods of moderate-intensity activity with short bursts of vigorous intensity. For example, you can walk or jog at a comfortable pace for a few minutes and then switch to a faster pace for 30 to 60 seconds. By gradually increasing the duration of high-intensity intervals, your body adapts, improving your fitness level faster than moderate-intensity workouts.
Anaerobic exercises not only boost metabolism but also improve cardiovascular endurance, increase power, and build muscle strength and mass. They can manage blood glucose levels, improve insulin sensitivity, and aid in weight loss. Additionally, anaerobic exercises increase your body's ability to handle lactic acid, reducing fatigue and allowing you to work out harder and longer.
Incorporating anaerobic exercises into your workout routine can effectively boost your metabolism and provide numerous other health benefits, ultimately enhancing your overall fitness and well-being.
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Increasing lactic threshold
Anaerobic exercise is any activity that breaks down glucose for energy without using oxygen. These exercises are typically short and intense, and they include activities such as sprinting, biking, jump rope, and bodyweight exercises.
The anaerobic energy system, particularly the lactic acid system, is the body's method of rapidly creating energy in the form of ATP. After the first 10 seconds of high-intensity activity, the body switches to the lactic anaerobic system, which powers the muscles for up to about 90 seconds. This system generates ATP quickly through glycolysis, a process that does not require oxygen. However, due to the accumulation of lactic acid, the efficiency of this system diminishes as the effort continues.
The anaerobic threshold, also known as the lactate threshold, is the exercise intensity at which lactic acid starts to accumulate in the blood faster than it can be removed. This threshold is a critical marker for determining a person's endurance capability and is often used to set training zones and intensities for athletes. The higher an individual's anaerobic threshold, the more intense their workout can be before fatigue sets in, thus improving their performance.
To increase the lactic threshold, individuals can engage in lactate threshold training, which involves exercising at or near the anaerobic threshold. This type of training helps the body adapt to the accumulation of lactate, teaching it to clear lactate more efficiently and utilize it for energy. There are two key steps to developing the cardiovascular system in this regard:
- Reduce lactate production by maximizing the aerobic threshold: This can be achieved through endurance training, which increases mitochondrial enzyme activities, improving fat oxidation and decreasing lactic acid accumulation.
- Increase the rate of lactate removal by maximizing the anaerobic threshold: This can be achieved through high-intensity interval training (HIIT) above the lactate threshold, which involves bursts of very hard intensity exercise followed by lighter-intensity recovery periods.
By varying the intensity of workouts, individuals can elevate their lactic threshold, allowing them to tolerate higher-intensity exercises for longer periods. Additionally, simply working towards any fitness goal is likely to improve the lactic threshold over time.
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Reducing risk of disease
Anaerobic exercise is a highly effective and common workout that involves breaking down glucose for energy without using oxygen. These exercises are typically short and high-intensity, with a lot of energy being released in a small amount of time.
Anaerobic workouts are an excellent way to reduce the risk of disease and promote overall health. Here are some ways anaerobic exercise helps in reducing the risk of disease:
Boosts Metabolism
Anaerobic exercises help boost metabolism by building and maintaining lean muscle. With more lean muscle, the body burns more calories during workouts and even post-workout. This increased calorie burn can help maintain a healthy weight, reducing the risk of obesity-related diseases.
Increases Lactic Threshold
Regularly training above your anaerobic threshold increases the body's ability to handle lactic acid, increasing your lactic threshold. This means you can work out harder and for longer, improving your endurance. The ability to sustain more intense workouts can further contribute to maintaining a healthy weight and reducing disease risk.
Strengthens Bones and Muscles
High-intensity anaerobic training, such as bodyweight squats and pushups, increases strength and bone density. This gain in strength and bone health can reduce the risk of injuries and fractures, as well as help prevent conditions like osteoporosis. Additionally, stronger muscles can improve joint protection, further reducing the risk of joint-related injuries.
Positive Influence on Cardiovascular Health
Anaerobic exercises have been shown to have a beneficial influence on the cardiovascular system. They can positively impact the lipid profile, similar to aerobic exercises, which are known for their favourable effects on lipid metabolism. Combining aerobic and anaerobic exercises may provide even greater benefits for cardiovascular health and disease prevention.
Preventing Diabetes
The intense nature of anaerobic exercises can help prevent diabetes. The high-intensity nature of these workouts improves the body's ability to process glucose, reducing the risk of diabetes and improving overall metabolic health.
Anaerobic exercises are an excellent addition to any workout routine, offering numerous health benefits that contribute to reducing the risk of various diseases. It is always advisable to consult with a certified fitness professional or a doctor before starting any new exercise program to ensure a safe and effective routine.
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Protecting joints
Anaerobic exercise is a highly effective way to protect your joints. This form of exercise involves short bursts of intense activity, which break down glucose for energy without the use of oxygen. During these high-intensity workouts, it is important to pay attention to your body and not push through any pain or soreness.
Anaerobic exercise strengthens muscles and builds muscle mass, which in turn supports and protects the joints. This additional protection means that the joints are less susceptible to injury. Weightlifting, for example, is a form of anaerobic exercise that can build and maintain muscle mass, thereby protecting the joints.
Anaerobic high-intensity interval training (HIIT) is a popular form of anaerobic exercise, which engages all muscle fibres, providing a complete full-body training effect. HIIT workouts typically range from 10 to 30 minutes in duration and can include exercises such as sprinting, biking, jump rope, and bodyweight exercises. For example, a HIIT workout on a stationary bike could consist of 30 seconds of cycling against high resistance, followed by several minutes of slow cycling with low resistance.
To protect your joints during anaerobic workouts, it is important to warm up thoroughly and ensure proper form. When starting out, it is advisable to use lighter weights until you have mastered the correct technique. It is also important to avoid over-fatiguing your muscles and to listen to your body. If you experience soreness for days after a workout, this is a sign that you have over-exerted yourself.
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Frequently asked questions
Lifting weights, playing hockey, and swimming laps are all good examples of anaerobic workouts.
Anaerobic workouts are short, fast, high-intensity exercises that don't require oxygen as an energy source.
Anaerobic workouts boost metabolism, increase the lactic threshold, reduce the risk of disease, and protect joints by building muscle strength and mass.
Sprinting, high-intensity interval training (HIIT), biking, jump rope, and power-lifting are all examples of anaerobic exercises.
