What Is Anaerobic Exercise: A Beginner’s Guide
If you’re looking to enhance your practical knowledge regarding the massive world of exercise and fitness, then you’re in the right place because we’ve got exactly what you need! Most beginners that get involved in exercise and fitness stay directionless for quite a while, which makes their efforts completely ineffective; therefore, discouraging them from going further. However, we’ve come to your aid to ensure that you don’t find yourself stuck in such kind of a situation.
With this guide, we’ll help you acknowledge a prominent part of every fitness enthusiast’s daily exercise routine – anaerobic exercise. If you’ve done your research regarding exercise, then you must’ve come across the term ‘Anaerobic Exercise’; however, it’s highly likely that you don’t fully comprehend the concept of this kind of exercise and how it can benefit you. Therefore, we encourage you to continue reading till the end of this guide as we enlighten you about the different aspects of anaerobic exercise.
With that said, let’s not waste any more time and get straight into the topic!
What Are Anaerobic Exercises?
Unlike aerobic exercises that primarily depend on the role of Oxygen to produce energy, anaerobic exercises are those which occur in the absence of Oxygen. These consist of intense exercises resulting in quick and powerful muscle contractions that require an amount of energy significantly greater than what Oxygen can produce.
In such circumstances, the body is in need of an alternate source of producing energy; therefore, stimulating the breakdown of Glycogen that is stored in the muscles. This process of generating energy is known as Anaerobic Respiration and it leads to the production of lactic acid in the muscles, which is responsible for the burning sensation that you feel in your muscles after intense workout sessions.
What Are the Benefits of Anaerobic Exercise?
Now that you know the science behind anaerobic exercise, you must be curious about how these types of exercises can benefit you. Anaerobic exercises are a primary part of every fitness routine mainly because of the numerous benefits that they can bring to you. Here are some of the most prominent benefits associated with anaerobic exercise.
· Lowers blood sugar levels
· Enhances mood and cures depression and anxiety
· Improves blood circulation, which boosts lung and heart function
· Decreases risk of chronic diseases and strokes
· Increases strength by stimulating the growth of muscles
· Decreases joint stiffness
· More effective fat loss
· Decreases inflammation throughout the body
· Boosts the body’s metabolism
Different Kinds of Anaerobic Exercises
After acknowledging the numerous ways in which anaerobic exercise can benefit you, you must be eager to include these in your daily fitness routine. So, let’s discuss some of the most popular anaerobic exercises that you can start doing right away!
If you don’t have access to any gym equipment or dedicated workout space, then pushups are arguably the ideal choice of anaerobic exercises for you. Pushups work a variety of different muscles, including the chest, shoulders, arms, and core; therefore, making them the perfect full-body exercise that you can perform at home.
Moreover, pushups also come with variations with different intensity levels, allowing you to do what’s ideal for your body. You can start off with 20 pushups each day and gradually increase the number with every passing week to produce more convincing results.
Weightlifting is arguably one of the most effective kinds of anaerobic exercises that involve a short and sudden burst of energy for the intense movement of your muscles. This exercise is a great way of building muscle strength, enhancing power, and burning calories.
Start off by choosing a weight that you can comfortably lift 12 to 15 times and perform a single set. You can gradually increase the weights with each passing week for added difficulty.
The burpee is a combination of pushup, squat, and jump to produce a full-body exercise that trains nearly every muscle in your body. Burpees require no equipment and are easy to understand and perform, making them ideal for beginners.
For starters, nearly 7 minutes of burpees are ideal to produce the most drastic results. Additionally, you can also gradually increase this duration to match your physical ability.
How Long and How Often Should I Do Anaerobic Exercises?
Anaerobic exercise is a great way to get in shape and build muscle strength and endurance. But how long and how often should you do it?
The key is to find a balance between difficulty and frequency. Most experts recommend that you do anaerobic exercises at least twice a week, with each session lasting about 30 minutes. Each workout should include a warm-up and a cool-down period, as well as include exercises that are designed to help you reach your personal goals—whether that’s building strength, improving stamina, or increasing speed.
Remember, it’s important to push yourself but not overdo it. It’s best to start out with shorter sessions at lower intensity levels so your body can gradually become accustomed to the exercise. Gradually increase the intensity over time as your body adapts. Doing this will help ensure that you can continue exercising safely and effectively for months or years down the road.
Tips for Getting the Most Out of Your Anaerobic Workouts
If you're new to anaerobic exercise, here are a few tips to get the most out of your workouts. First, be sure to warm up before any anaerobic exercise. This helps loosen tight muscles and prepare them for the work ahead. Stretching can also help prevent injuries.
Also, make sure to vary your exercises so you don’t get bored or hit a plateau. For example, if you’ve been doing squats for weeks, swap them out with deadlifts or burpees to keep your body guessing and add a new challenge. Additionally, don't forget to cool down after each workout by stretching any sore or tight areas.
Finally, pay attention to the intensity of your workout—you should aim for an intensity that is high enough to break a sweat but not so high that you cannot continue the exercise. If you find yourself feeling completely out of breath, take a break and then focus on gradual increases in intensity over time. Following these tips can help ensure you are training safely and getting the most out of your anaerobic workouts.
How to Incorporate Anaerobic Exercises Into Your Existing Workout Routine
Ready to start incorporating anaerobic exercises into your existing workout routine? Well, you're in luck. It's actually pretty easy to do.
The first thing you should do is work with a qualified trainer or coach, who can help you understand what anaerobic exercise is, strengthen and condition your muscles, and design the right routine to help you reach your goals.
Then, once you have a good plan in place, here are some ways to incorporate anaerobic exercises into your routine:
1. Strength Training - Perform compound exercises like squats and deadlifts, which involve multiple muscle groups and provide a great full-body workout. You can also use machines like leg press or cable machines for a more targeted approach.
2. Interval Training - Incorporate short bursts of intense activity followed by short rests into your routine for maximum effect. Run for 1 minute at near full intensity followed by 1 minute of light jogging or walking before repeating again for great results.
3. High-Intensity Interval Training (HIIT) - HIIT routines combine bursts of intense activity with moments of recovery or rest in between them and can give you amazing results in less time than a traditional workout regimen.
That's all there is to it! With just a few simple changes to your existing workout routine, you can enjoy the amazing benefits that anaerobic exercise has to offer!
All you need to know about anaerobic exercise is that it occurs in the absence of Oxygen to supply your body with a quick surge of energy that it needs to complete physically demanding tasks. These exercises can be performed by any beginner while keeping in mind the correct guidelines. With a fitness plan consisting of the right anaerobic exercise, you’ll begin to notice promising results in no time!
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Summary Of What Is Anaerobic Exercise
· Anaerobic exercises produce energy in the absence of Oxygen
· They improve your mood, lower sugar, and cholesterol levels, boost the body’s metabolism, lower the risk of chronic illness, and more
· Examples of anaerobic exercises to start with include pushups, weightlifting, and burpees
· The ideal anaerobic exercise routine is twice a week with each session lasting 30 minutes
· Remember to warm up before exercising and cool down afterward, ensure variety in your exercise routine, and take frequent breaks
· To incorporate anaerobic exercises into your routine, try strength training, interval training, and HIIT