Contents
What Is Anaerobic Exercise?
Benefits of Anaerobic Exercise
Anaerobic exercise examples
What Is Anaerobic Exercise?
Anaerobic metabolism is a natural part of metabolic energy expenditure. Fast twitch muscles (as compared to slow twitch muscles) operate using anaerobic metabolic systems, such that any use of fast twitch muscle fibers leads to an increased anaerobic energy expenditure. Intense exercise lasting upwards of four minutes (e.g. a mile race) may still have considerable anaerobic energy expenditure. An example is High-intensity interval training, an exercise strategy that is performed under anaerobic conditions at intensities that reach an excess of 90% of the maximum heart rate. 사설섯다 Anaerobic energy expenditure is difficult to accurately quantify. Some methods estimate the anaerobic component of an exercise by determining the maximum accumulated oxygen deficit or measuring the lactic acid formation in muscle mass.
Benefits of Anaerobic Exercise
In addition to helping your body handle lactic acid effectively, anaerobic exercise has great benefits for your overall health. Anaerobic exercise:
Builds and maintains lean muscle mass.
Protects your joints. Increased muscle strength and muscle mass helps protect your joints, which can protect you from injury.
Boosts metabolism. Anaerobic exercise helps boost metabolism because it helps build and maintain lean muscle. Lean muscle mass is metabolically active, so the more lean muscle mass you have, the more calories you will burn.
Increases bone strength and density. Anaerobic activity will increase the strength and density of your bones more than any other type of exercise, therefore decreasing your risk of osteoporosis.
Improves your energy. Your body relies on glycogen stored in your muscles as energy. Regular anaerobic exercise increases your body's ability to store glycogen, giving you more energy during intense physical activity.
Increases sports performance. Regular anaerobic exercise increases strength, speed and power, which will ultimately help improve your sports performance.
Anaerobic exercise examples
Anaerobic exercise isn’t all sprints. There are a wide variety of exercises that can be classified as anaerobic. Examples of anaerobic exercise include:
Weight lifting and bodybuilding
Sprinting (running sprints and swimming sprints)
Isometrics
Lunges
Climbing hills
Jumping
Intensive and fast skipping (with a rope)
Interval training
Any exercise that comprises of short exertion, high-intensity movement
