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Anaerobic exercises are exercises in which the body produces energy without distributing oxygen. In fact, the energy is extracted from the existing “store” of glycogen energy. It should be noted, however, that it would be fair to say “majority” without sharing oxygen, as there is no limit to 100 oxygen or oxygen producing oxygen.

Anaerobic training

Anaerobic training does not require oxygen for muscle work, and anaerobic production of lactate and anaerobic milk is used to obtain the necessary energy. In the anaerobic method of energy production, accumulated phosphate compounds and glycogen in the muscles and liver are broken down. The use of phosphate compounds is only enough for 7-12 seconds of extremely intense work or for 15-30 seconds of intense muscle contraction. The body also switches to a less efficient energy carrier – glycogen, the reserves of which in the body are much larger.

During anaerobic glycolysis, muscle glycogen is broken down into lactic acid (lactate). With a prolonged intensive load (2-3 minutes of very intensive work), the amount of lactic acid formed exceeds the threshold of its possible absorption and use, which ultimately leads to a drop in performance. In such a situation, there are two remedies: either take a break (until the excess lactate is flushed out of the muscles), or further reduce the intensity of the load to start the aerobic energy production system. .

Thus, anaerobic physical activity (exercise) is any high-intensity or high-velocity exercise in which energy is directed to muscles to maintain motor muscle function by generating anaerobic energy. Anaerobic exercise is characterized by periodization of the load (that is, constant muscle work lasts less than 3-5 minutes, after which rest is required). Most of the work in anaerobic training is done by fast twitch muscle fibers.

Anaerobic training includes:

  • strength training;
  • overcome sprint distances (running, swimming, cycling);
  • bodybuilding in bodybuilding and weightlifting;
  • lifting weights (short sets with a maximum of 10-15 repetitions);
  • push-ups, pull-ups;
  • steep climb.
Anaerobic training

Anaerobic training

The benefits and effects of anaerobic exercise on the body

Anaerobic activities have a beneficial effect on the body. Muscles grow and strengthen, muscle mass increases. Pay attention to your diet when building muscle. If that’s not enough, the muscles you work on will grow at the expense of other muscles that work less. By the way, it is anaerobic training that allows you to create ideal relief for men and increase the attractiveness of the figure for women.

In addition, exercise has positive effects on bones and joints, including:

  • increases bone density, ie. the bones become stronger;
  • postural correction;
  • Joint strengthening;
  • Reduces the risk of daily injuries.

Improves metabolism, which promotes fat burning. In general, anaerobic exercise burns fewer calories than aerobic exercise. Fat is also not a source of energy in the anaerobic exercise process. But anaerobic strength training increases muscle mass. The muscles themselves use more calories. Therefore, the metabolism also increases with an increase in muscle mass, which is 70% depending on muscle volume and weight. The increase in muscle mass begins to burn more calories, day and night, no matter what you do.

In addition, after anaerobic exercise, an increased metabolism is maintained for an additional 36 hours, which contributes to faster fat burning. From these two points, we can say that anaerobic exercise is a very effective way to lose weight.

Increased endurance and ability to fight fatigue due to the body’s increased ability to resist the buildup of toxins (like lactic acid) and accelerate their elimination. Anaerobic exercise creates a byproduct in the blood – lactate or lactic acid. When accumulated, it causes muscle fatigue. Therefore, anaerobic training lasts no more than 3-5 minutes. Over time, the body adapts and becomes less sensitive to lactic acid, and the process of removing it from the blood improves. In addition, the production of buffer substances increases, which delays the onset of fatigue. Thanks to these processes, endurance increases.

The cardiovascular system is strengthened and the elimination of toxins from the body is accelerated. A positive effect on the psyche is of great importance: improved sleep, less stress, improved mood and vitality.

Anti-aging is also an important factor – loss of muscle mass is prevented. The prevention of osteoporosis and degenerative diseases of the joints occurs, as well as the prevention of the development of diabetes mellitus and the alleviation of the course of the disease, as well as the general improvement of the body and the prolongation of life .

The benefits and effects of anaerobic exercise on the body

The benefits and effects of anaerobic exercise on the body

Pitfalls and Limitations of Anaerobic Exercise

Anaerobic training takes a lot of effort. Therefore, such training is not suitable for people without physical fitness. Beginners should begin their familiarization with aerobic exercise to prepare their body for major anaerobic exertion. During anaerobic exercise, the load should increase gradually as the body adapts.

Anaerobic exercise is contraindicated in pregnant women. People with health conditions and injuries should consult a doctor before beginning to exercise.

Anaerobic exercise performed with poor technique can lead to injury. How to perform this or that exercise correctly, how to use the simulator, the trainer or instructor in the fitness club knows. Warming up the muscles before a heavy load and reducing the risk of injury will help with the warm-up, don’t neglect it. The booklet brings the body back to a “normal” state and helps eliminate toxins faster.

During strength exercises, the ability of muscles to stretch decreases. Therefore, it is necessary to include stretching exercises in training programs. At the very least, do some refreshing mobility exercises. Frequent alternation of mobility exercises with strength exercises during the workout ensures a simultaneous increase in strength and mobility.

If your goal is to lose weight in a short time (1-2 months), you better turn to aerobics and interval training (if your physical condition allows it, of course). Anaerobic exercise goes a long way in increasing metabolism and burning fat, but this happens gradually with increased muscle mass.

Keep an eye on your diet to get the most out of anaerobic training. It is necessary to follow a daily diet, eat right before and after training, to allow the body to recover after training. Never dehydrate. Drink water or special drinks before, during and after exercise.

How often to train

Anaerobic exercise is effective if you exercise for each muscle group at least twice a week. But you can’t work the same muscle group every day because muscles need time to recover from anaerobic training.

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