anaerobic exercise

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Anaerobic exercise


  • 1. Anaerobic exerciseAndrea Arteaga Icaza

2. IntroductionAnaerobic does not useoxygen to provide energy.It concentrates onglycogen stores and isusually a type of workoutthat is short but intense.short-lasting, high-intensityactivityIs good for building andstrengthening themuscles and bonesAnaerobic exercises buildmuscle, which can helpthe body burn fat evenwhen you are at rest. 3. How does it work? When you begin to work out vigorously, there is atemporary shortage of oxygen being delivered to theworking muscles. Lactic acid is a by-product of producing energyanaerobically. With training, the body becomes better equipped tohandle lactic acid. 4. How does it work? Several efficient changes occur that result indecreased production of lactic acid and increasedremoval of it from the bloodstream. The body also produces buffers that delay theonset of fatigue during anaerobic exercise. Studies have shown that with anaerobic training, themuscles buffering capacity is increased by 12% to50%. 5. Sprinting It can strengthen your muscles and make them morepowerful. You can sprint over various distances, between 60 and400 m. Sprinting can help you build up your leg muscles andincrease your metabolic rate. You can sprint in your back yard, in the park or aroundthe block. You should always stretch your muscles thoroughlybefore sprinting to avoid injury. 6. Weightlifting Makes your muscles and bones stronger, buildsmuscle and decreases the risk of arthritis, back painand osteoporosis. There are different types of weightlifting; high-intensity fast bursts of weightlifting with heavyweights. circuit training, which involves some aerobic exercise, andlifting very light weights for a longer period of time. It is vital that you allow your muscles to recover aftera weightlifting training session. 7. Circuit Training Often used to improve muscular endurance, circuittraining is an efficient way to create an anaerobicworkout. Use very little weight or resistance as you move fromexercise to exercise. Work at a high intensity for 30 to 60 seconds, takinga two- or three-minute recovery break after eachcircuit. 8. Calisthenics Calisthenics is a form of anaerobic exercise that isusually done without weights and helps increaseyour strength and flexibility. Calisthenics is an isotonic exercise that uses yourbody weight as a resistance force which means theycan be done anywhere and without equipment. Some examples are push-ups, sit-ups, squats andlunges. 9. Sports Activities such as tennis, racquetball, volleyball,basketball and football are anaerobic, because youperform points or plays at a very high intensity forless than two minutes. 10. BenefitsHelps prevent healthproblems Strength training helpsprevent cardiovasculardisease, type 2 diabetes,arthritis and low back pain.Builds and maintains leanmuscle mass The loss of lean muscle masscan begin as early as yourmid-20s, and it results in aloss of strength, a slowermetabolism, and decreasedfunctional fitness. The loss of lean muscle massis not the normal result ofaging, it's primarily the resultof a sedentary lifestyle.Increases bone strength anddensity Anaerobic exercise promotesbone mineralization,increasing bone density andpreventing osteoporosis. A study published in 2002 inthe "Journal of Women Aging"compared the effects ofdifferent kinds of exercise onbone density. Researchersfound that jogging, swimmingand calisthenics were weakpredictors of bone density andbicycling and aerobics weremedium predictors of density.Weight training and yard workwere strong predictors forpositive bone density. By delaying or preventingosteoporosis, individuals canprevent debilitating fracturesin later life. 11. BenefitsBoosts metabolism Strength training boostsmetabolism because it buildsand maintains lean musclemass. Lean muscle mass ismetabolically active tissue, sothe more lean muscle massyou have the faster yourmetabolism will be.Replace Fat Though anaerobic exercisedoesn't burn fat like aerobicworkouts, it does graduallyreplace fat tissue with muscletissue. A study published in 2010 inthe "Korean Diabetes Journal"found that diabetics whounderwent resistance traininghad increased muscle massand strength and decreasedfat composition. Because fat is replaced withmuscle, people who practiceanaerobic exercises may notlose weight; instead theirweight may stay constant orincrease slightly. The increase in muscle raisesthe basal metabolic rate.Reshapes the body andimproves appearance No other type of exercise canreshape your body andimprove your appearance likestrength training can. Strength training will give youa strong, toned, athleticlooking body. 12. DisadvantagesBlood Pressure Anaerobic exercise may decrease blood pressure, though notas much as aerobic exercise. A meta-analysis published in 2000 in the journal"Hypertension" found that regular anaerobic training couldreduce systolic pressure by 2 percent and diastolic pressureby 4 percent. During exercise, however, there is a sharp risein blood pressure; peak systolic and diastolic blood pressuresmay reach 320/250 mm of mercury with this kind of training. According to Cleveland Clinic, strength training is notrecommended in those with moderate to high cardiac risk.This includes patients with abnormal electrocardiograms,uncontrolled hypertension, unstable angina, valvular heartdisease and heart rhythm disorders. 13. DisadvantagesLactic Acid One of the main disadvantages of traininganaerobically is the buildup of lactate within the blood. This occurs in trained athletes when their exerciselevel reaches 70 to 80 percent of their maximumcapacity. Your liver will clear as much lactate from the blood aspossible. However, if the accumulation of lactate is greater thanthe liver's ability to neutralize it, then your muscles willfeel a burning sensation, and fatigue will soon follow. 14. DisadvantagesDoes Not Prolong Life While strength training has many benefits, itultimately does not prolong life. The most common cause of death in theUnited States is ischemic heart disease;strength training does not lower insulinresistance, significantly reduce blood pressureor lower cholesterol; these three factors areimportant in the formation of atherosclerosis,the most common cause of heart disease. 15. RecommendationsEat properlyIf you are new to exercise, do not immediately start with high intensity activitylike anaerobic exercise. Beginners should start with lower-intensity aerobicexercise for several weeks to build a base level of fitness.Always check with your doctor before adding anaerobic exercise to yourfitness program.Anaerobic exercise is not recommended if you are pregnant.Always warm up before starting any anaerobic exercise, and cool down for5-10 minutes after your workout session. 16. Read more:


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