ANAEROBIC EXERCISE
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| anaerobic exercise |
Anaerobic exercise is any activity that breaks down glucose
for energy without using oxygen. Generally, these activities are of short
duration with high intensity. The idea is that a lot of energy is released
within a small period of time, and your oxygen demand surpasses the oxygen
supply.
Exercises like sprinting, weightlifting, and jumping — all
movements that require short bursts of intense energy — are examples of
anaerobic exercises.
Aerobic vs. Anaerobic Exercise
An active vigorous exercise can be aerobics or anaerobic, to
simplify, aerobic means 'with oxygen' while anaerobic means 'without oxygen'.
Anaerobic exercise does not indicate lack of breath during workout. Instead, it
works on the basis that cellular tissue generates the necessary energy without
dependence on oxygen. Exercise with high intensity activities is fast, so there
is not an option depending on oxygen. On the other hand, aerobic exercise
involves moderate speed using oxygen to generate the required energy. To
produce adenosine triphosphate (ATP) in the muscles, oxygen is used to burn
glucose and fat. Some popular aerobic exercises are included after walking,
walking, swimming, cycling, cross-country, skiing, kayaking, or exercise video.
You can also walk on the treadmill. Anaerobic exercises include tennis,
weightlifting, running and jumping between others.
Therefore, the benefits of aerobic and anaerobic exercises
are to tone muscles of aerobic exercise, improve blood circulation, reduce
blood pressure, improve lung capacity, increase the number of RBCs, and reduce
the chances of cardiovascular disease. Anaerobic exercise helps the body build
its performance as needed, so with stronger bones, better speed and strength
the muscle strength increases. Muscular atrophy is low with age
So if you have to evaluate which pattern you will have
between aerobic or anaerobic exercise, then it is recommended that you add both
forms to make a healthy health system. If you are a timer for the first time,
it is important to know your full health status and to choose exercise wisely.
While a small pain will prevail in the beginning, it will decrease in the
pattern of the progression of the pattern. After reading this, do not imagine
that this is your recipe for fitness and great health, because in a good
health, a nutritious diet comes with staying away from the right intake of
sound sleep, bad habits and vitamins. If you have all this, then you can be
sure that you are on the way to being healthy, wealthy and intelligent!
Summary:
- 1 uses aerobic oxygen while anaerobic does not rely on oxygen.
- 2. Aerobic exercise requires moderate rates and anaerobic require fast sharp intensity.
- 3. Aerobic exercises help in turning muscles and improving circulation, while anaerobic exercises help strengthen bones and reduce the onset of muscle with age.
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| running |
Types of Anaerobic Exercise
Anaerobic exercise is any exercise that is done at a high
level of intensity. Virtually any exercise, including those traditionally
thought of as aerobics exercises, can be turned into anaerobic exercise. The
key is in the intensity. For instance, jogging at a moderate pace is aerobic,
while sprinting is anaerobic.
Some types of anaerobic exercise include:
- Sprinting (not just running, but all types such as bicycle sprints)
- Climbing
- Heavy weightlifting
- Interval training
- Other rapid bursts of high intensity exercise
Benefits of Anaerobic Exercise
What are the benefits of anaerobic exercise? There are a
number of benefits that can help improve your overall health.
Improved Muscle Strength
Short, extremely intense bursts of exercise increases the
amount of fast twitch muscle fiber in your body. Fast twitch muscle fiber is
what your body calls on to give it that extra oomph when you need to perform
some intense activity such as lifting a heavy object or putting on a burst of
speed.
Increases Muscle Mass
The intense bursts of exercise required of the body during
anaerobic exercise cause microtears in the muscles. It is the body's natural
process of repairing these microtears that causes muscles to become stronger,
more toned and larger.
Increased Metabolism
Muscle tissue is hungrier than fat. By boosting your muscle
mass through anaerobic training, you will create hungrier tissue. Having more
muscle tissue causes a boost in your metabolism. Additionally, muscles are
hungrier in the hours following high-intensity anaerobic exercise. Your body
will burn more fuel for several hours following a high-intensity exercise
session as opposed to the amount of fuel your body burns at rest.
Boosts Your VO2 Max
What is VO2 max? It is the highest amount of oxygen your
body is capable of consuming during exercise. When you make anaerobic exercise
a regular part of your exercise routine, this number is boosted. This is
important because it gives you more oxygen availability for when your need to
perform quick bursts of activity in your daily life. Increased VO2 max also
improves your endurance for other activities, including aerobic activity.
Decreases Soreness
While the inevitable result of beginning a program of
anaerobic exercise is post-exercise soreness, once anaerobic exercise becomes a
regular part of your exercise routine, soreness is minimized. This is because
regular anaerobic exercise improves your body's tolerance to the waste
by-products of exercise such as lactic acid. It also improves your body's
capacity to efficiently eliminate these by-products of exercise.
Improves Your Energy
Your body relies on glycogen stored in your muscles as
energy. Regular anaerobic exercise increases your body's capacity to store
glycogen, giving you more energy when you need it.
Increased Bone Strength and Density
No exercise increases bone density more than anaerobic
exercise. This is good news in the battle against osteoporosis that occurs as
your body ages.
Improves Joint Protection
Additional muscle strength and muscle mass translates to
joint protection in your body. This can protect you from injury.
Lowers Your Blood Sugar
Everything you eat is converted to sugar, which is then
either burned immediately or stored in the muscles as glycogen or stored in the
rest of your body as fat. If you require more glycogen for fuel, then your body
converts more of your food intake into glycogen. Regular anaerobic exercise
also helps to regulate insulin production, which helps you avoid spikes in your
blood sugar.
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| anaerobic exercise |
Increased lactic threshold
By continually training above your anaerobic threshold, the
body can increase its ability to handle lactic acid, which increases your
lactic threshold — or the point at which you experience fatigue. That means
you’ll be able to work out harder, for longer.
Fights depression
Need a pick-me-up?
Studies show that anaerobic exercise, like strength training, can boost your
mood and even fight off depression.
Reduces risk of disease
Gains in strength and
bone density attained by high intensity anaerobic training like bodyweight
squats and pushups can reduce your risk for diabetes and cardiovascular
disease, according to a 2007 study.
Improved Ability to Perform All of the Tasks Required of Your Daily Life
Daily life is easier when you are in shape. The improved
strength and capacity for bursts of intense activity can make your life easier
- from climbing stairs to doing heavy lifting.
As you can see, anaerobic exercise has great benefits for
your overall health. Before undertaking any exercise program, it's important
that you check with your personal health care provider.
How Can I Get Started With Anaerobic Exercise?
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| running |
Because anaerobic exercise pushes your body and increases
your heart rate so drastically, the first thing to do before adding it into
your exercise routine is to check with your doctor. Then, once your doctor
gives you the go-ahead, start with replacing one of your regular workouts each
week with anaerobic activity. From there, you should gain enough strength to
begin adding anaerobic activity to your other workouts.
The Science Behind Anaerobics
Oxygen is required for the body to be able to use fat for
fuel. Aerobic exercise, since it uses oxygen to produce energy, can use both
fat and glucose for fuel. Anaerobic exercise, on the other hand, can only
utilize glucose for fuel. Glucose is available in the muscles for quick and
short bursts of movement, and can be used when the aerobic system is maxed out
for a short period of time.
When you begin to exercise vigorously, there is a temporary
shortage of oxygen getting delivered to your working muscles. That means
anaerobic exercise must be fueled using glucose through a process called
glycolysis.
Glycolysis occurs in muscle cells during high intensity
training without oxygen, producing energy quickly. This process also produces
lactic acid, which is the reason behind why your muscles get so tired after the
energy burst.
There’s good news, though! By engaging in anaerobic exercise
regularly, your body will be able to tolerate and eliminate lactic acid more
effectively. That means you’ll get tired less quickly, after more effort.
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| weight lifting |
Why Don’t More People Practice Anaerobic Training?
People may avoid anaerobic training because it is hard. Yet
by practicing simple anaerobic exercises, like high-intensity interval
training, sprints, and heavy weight training, you too can reap the benefits of
this powerful workout.
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In this article we are trying to give you knowledge about ANAEROBIC EXERCISE and their types and their importance in our daily routine.
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