You may have heard of anaerobic exercise, but how much do you know about the science behind key aspects of physical fitness? It’s a surefire way to boost your workout.
Anaerobic exercise is physical activity performed at high intensity for short durations.Actually, it’s best exercise bike (opens in new tab) short sprints, skips, or weightlifting (opens in new tab) – As long as the intensity is high and the duration is short, the body will be anoxic.
What is anaerobic exercise?
Anaerobic routines involve short bursts of fast-paced physical activity punctuated by interval periods of rest or recovery exercise. Sprinting, push-ups, pull-ups, burpees, jumps, and throws are all classic examples of anaerobic exercise and involve short, energy-consuming exercises.
Timing is important. When you exercise for the right amount of time, your body breaks down glucose to provide energy when your muscles work. This is the primary process for entering and maintaining anoxia. But when this intensity is maintained for an extended period of time, the body begins oxygenating to transport glucose to the muscles. aerobic (opens in new tab) state.
A perfect example of anaerobic exercise is high-intensity interval training (HIIT), according to exercise physiologist Richard Avery. “HIIT is also popular as an effective way to incorporate anaerobic exercise into your training,” he says. “HIIT helps target the anaerobic energy system by repeating short bursts of intense activity combined with periods of rest or low-intensity recovery in between.”
Avery is an exercise physiologist and applied sports and exercise scientist at the University of East London. He holds a Master’s Degree in Exercise Physiology and currently spends his time teaching, consulting and researching.
What happens to your body when you do anaerobic exercise?
When you do anaerobic exercise, your body breaks down glucose. Glucose essentially serves as the fuel from which the adenosine triphosphate (ATP) molecule is formed.
“The ATP molecule stores energy inside our cells,” says Avery. Once ATP is used for energy it must be resynthesized, but during anaerobic exercise ATP cannot be replenished as fast as it is being used. This is why high-intensity activity can only last up to 3 minutes. ”
When your body depletes its ATP reserves, it begins using oxygen to transport energy to your muscles.At that point, you enter an aerobic state. Therefore, the interval period of anaerobic exercise is important. This is so that the body can restore the ATP in the cells.
Using HIIT as an example, Avery says: During the recovery period of a HIIT session, you will notice that your breathing and heart rate will be higher than normal as your body increases its demand for oxygen to restore ATP in your cells. ”The need for this recovery period is his core philosophy behind circuit training. Circuit training, a style of workout that alternates different parts of the body, is a perennial favorite. As Avery says, “Circuit training switches to different muscle groups to allow time for individual muscles to restore her ATP stores.”
What is the difference between anaerobic and aerobic exercise?
A big question concerns the difference in results when comparing anaerobic and aerobic exercise. Why is it important to train the body in a way that keeps the body’s oxygen system from feeding the muscles?
Neither state is necessarily considered superior in promoting physical benefits, but according to at least one article, it’s important to note. World Journal of Cardiology (opens in new tab) – Aerobic exercise has been proven to strengthen the heart and respiratory system. Anaerobic exercise not only improves endurance but also helps the body use oxygen more efficiently. It also strengthens muscles and bones and optimizes how muscles deal with lactic acid buildup.
Anaerobic exercise is also associated with improved mood state after exercise. journal of psychology (opens in new tab) The latter has been suggested to offer greater benefits in coping with stress and anxiety. Don’t forget one thing.
“All three energy systems are active at any given time, but the contribution of each system is highly dependent on exercise intensity,” says Avery. “The phosphagen system has the fastest rate of ATP generation, but it can only be sustained for about 10 to 30 seconds. During high-intensity exercise, glycolysis is the major anaerobic energy pathway during the 30 seconds to 2 minutes of activity. Beyond that, the body depletes its ATP reserves and stops feeling the benefits of anoxia.
Is anaerobic exercise important for fitness?
Yes, anaerobic exercise is definitely important for fitness. “Both the American College of Sports Medicine and the NHS recommend that all adults between the ages of 18 and he age 65 do her strength-building activities at least twice a week,” says Avery.
Anaerobic exercise is especially important for those entering middle age. Bone density (opens in new tab)two areas that naturally deteriorate gradually with age.
However, if you would like increase bone density (opens in new tab)Avery says this training “needs to be specific and progressive to stimulate an increase in bone mineral density or, in the case of osteoporosis, to reduce the rate of bone mineral density loss.” He adds. Weight training, for example, is one proven way to increase bone strength.
Even long-distance runners and cyclists can experience the benefits of anaerobic exercise. Although primarily aerobic, these activities incorporate elements of the anaerobic energy system. “As a runner, I incorporate cardio and anaerobic exercise into my training,” says Avery.
Now that you know the benefits of an anaerobic exercise routine, check out: best time to exercise (opens in new tab) For optimal training, try to incorporate some interval-based high-intensity training into your own weekly workout.