What are the benefits of anaerobic exercise?

Anaerobic or static exercises are short but high-intensity brasses that can increase strength and strength and improve endurance and basal metabolism. Learn more about the benefits of anaerobic exercise in this article!

Before starting an exercise plan, you need to clearly define the goals you want to achieve or maintain. If you want to lose weight, aerobic exercise may be for you. However, if you want to gain strength and strength through training, you must switch to anaerobic exercise.

Research shows that aerobic and anaerobic exercise are complementary. The energy required for aerobic exercise can be obtained from anaerobic exercise. Let’s learn all about anaerobic exercise, also called static exercise!

What is anaerobic exercise?

When you exercise, your muscles work and everything requires energy. Anaerobic exercise is a short but high-intensity exercise that requires a strong, fast fuel source from the body.

These fuels exist in immediate sources such as muscle ATP, creatine phosphate (PC), and glucose, called energy currencies.

Anaerobic exercise is often included between sets of aerobic exercise. For example, during a walking exercise, you can replenish energy by sprinting for 10 seconds to a minute, or by running quickly and then walking again.

The burst of effort that characterizes static, strength, or anaerobic exercise lasts 1 to 2 minutes.

Two energy mechanisms are activated during anaerobic exercise. In the first 10 seconds, the body uses creatine phosphate for particularly short but high-force workouts. Over time, the body uses glucose as an energy substrate to produce lactic acid.

Extending these activities to 20 to 120 seconds causes lactic acidosis to develop, causing fatigue.

Benefits of anaerobic exercise

While dynamic exercise has many benefits, regular static exercise will increase your strength and strength. It can also improve endurance and basal metabolism.

On the other hand, while walking provides immediate benefits, achieving the goals of anaerobic exercise requires time and patience. In fact, it takes more than 3 months to start to see the effect.

In the case of anaerobic exercise, an immediate source of energy must be used to perform the movement explosively.

disease prevention

Anaerobic exercise strengthens the immune system and helps prevent diseases such as type 2 diabetes. It can also reduce cardiovascular disease, arthritis, and back pain.

disease prevention

Dumbbell lifting exercises or machine exercises are ways to increase muscle mass. Since weight lifting exercises involve muscles and bones, anaerobic exercise can increase bone density and reduce the risk of osteoporosis.

Paying attention to how much weight you can lift depending on the type of exercise is essential to avoid injury.

Better quality of life, the benefits of anaerobic exercise

Anaerobic exercise can strengthen musculoskeletal structures, increase movement balance, and improve confidence and independence in daily activities.

The strength developed through anaerobic exercise leads to vitality and a positive mindset to face the challenges of everyday life.

increased metabolic rate

Experts recommend aerobic exercise for weight loss, but anaerobic exercise is great for this purpose by increasing muscle mass.

Anaerobic exercise, which rebuilds muscles, can reduce fat mass and reduce relative weight. In other words, aerobic exercise burns fat, but anaerobic exercise increases lean mass.

This helps to increase the basal metabolic rate, the amount of energy the body needs for vital functions.

The factor most closely related to the stable metabolic rate is lean body mass. These effects can be achieved through weight-lifting exercises, reinforcing the hypothesis that these exercises can help treat obesity.

increased endurance and strength

Anaerobic exercise is a method designed to increase endurance. When it comes to training, there are times when an arm or a leg can’t stand it any longer. This occurs when the level of lactic acid in the blood rises to a level where the body cannot immediately clear lactic acid, resulting in muscle acidity, fatigue, and poor performance.

Raising your threshold little by little is part of anaerobic training that increases athletic endurance. Also, among the exercise routines, there are strength exercises to strengthen the slow muscles. This can reduce the action of slow-twitch fibers that accumulate more lactate.

Example of anaerobic exercise

There are two types of strength training or static exercise: isometric exercises, in which there is sustained muscle contraction against a fixed resistance force such as a wall, and isotonic exercise, in which muscle contraction overcomes resistance, such as weight lifting.

• Weightlifting : A method of maximizing muscle capacity in short time intervals without relying on breathing to improve strength, strength, endurance, or muscle hypertrophy.
• Sprints : These consist of very intense short races, such as the 100m sprint, which can increase the strength and speed of the legs and torso.
• Crunch : It is an exercise that can train muscular endurance to the point where fatigue is felt by increasing the number of repetitions.
• Exercise Bars and Parallel Bars : Isometric exercises include exercise bars and parallel bars using your own body weight. Here, the muscles require an energy reserve to be able to lift the body repeatedly.
• Squats : Use your own body weight just like push-ups, pull-ups, and sit-ups . When performing squats, straighten your arms or place them on the nape of your neck and transfer your body weight to your thighs.
• Push-ups : Use this exercise as a resistance force to overcome gravity. In push-ups, where the bar exercise is reversed, you need to lift the weight of your torso with your arms.

Push-ups, squats, and sit-ups are just a few examples of anaerobic exercises you can do with your own body weight.

Tips for doing anaerobic exercise

You should not start an anaerobic exercise routine without first checking your health. Especially if you are a patient. You should also avoid anaerobic exercise if you are a beginner or overweight. Of course, the same goes for pregnant women.

Before doing anaerobic exercise, you should first gradually increase your physical activity by doing warm-up or cardio exercises. This will increase heart rate and blood flow while removing lactic acid, which will help prevent muscle stiffness.

Likewise, you should prepare your body for anaerobic exercise, including stretching during aerobic exercise.

Anaerobic exercise is a strenuous activity, so it is best to avoid complex movements at first and gradually increase the difficulty as you gain experience.

Requires professional care and attention

Anaerobic exercise is a physically demanding activity, and injuries can occur if proper precautions are not followed. Therefore, it is important to note that there is an anaerobic threshold, for example. This is the maximum exercise intensity that you can apply to your body without experiencing extreme fatigue.

Exercising beyond these limits depends on several factors such as type of training, muscle composition, diet, and environment. In general, the body has to adapt to various levels, which can be managed without complications at levels lower than the threshold.

Exercising above the anaerobic threshold requires professional training and monitoring, and sometimes for the purpose of performing high-performance sports.