Anaerobic exercise

Andrea Arteaga Icaza

IntroductionAnaerobic does not

use oxygen to provide energy. It concentrates on

glycogen stores and is usually a type of

workout that is short but intense.

short-lasting, high-intensity activity

Is good for building and strengthening the muscles and

bones

Anaerobic exercises build muscle, which can help the body

burn fat even when you are at rest.

How does it work? When you begin to work out vigorously, there

is a temporary shortage of oxygen being delivered to the working muscles.

Lactic acid is a by-product of producing energy anaerobically.

With training, the body becomes better equipped to handle lactic acid.

How does it work? Several efficient changes occur that result in

decreased production of lactic acid and increased removal of it from the bloodstream.

The body also produces “buffers” that delay the onset of fatigue during anaerobic exercise.

Studies have shown that with anaerobic training, the muscle’s buffering capacity is increased by 12% to 50%.

Sprinting It can strengthen your muscles and make them

more powerful. You can sprint over various distances, between 60

and 400 m. Sprinting can help you build up your leg muscles

and increase your metabolic rate. You can sprint in your back yard, in the park or

around the block. You should always stretch your muscles

thoroughly before sprinting to avoid injury.

Weightlifting Makes your muscles and bones stronger,

builds muscle and decreases the risk of arthritis, back pain and osteoporosis.

There are different types of weightlifting; high-intensity fast bursts of weightlifting with

heavy weights. circuit training, which involves some aerobic

exercise, and lifting very light weights for a longer period of time.

It is vital that you allow your muscles to recover after a weightlifting training session.

Circuit Training Often used to improve muscular endurance,

circuit training is an efficient way to create an anaerobic workout.

Use very little weight or resistance as you move from exercise to exercise.

Work at a high intensity for 30 to 60 seconds, taking a two- or three-minute recovery break after each circuit.

Calisthenics Calisthenics is a form of anaerobic exercise

that is usually done without weights and helps increase your strength and flexibility.

Calisthenics is an isotonic exercise that uses your body weight as a resistance force which means they can be done anywhere and without equipment.

Some examples are push-ups, sit-ups, squats and lunges.

Sports Activities such as tennis, racquetball,

volleyball, basketball and football are anaerobic, because you perform points or plays at a very high intensity for less than two minutes.

BenefitsHelps prevent health

problems

• Strength training helps prevent cardiovascular disease, type 2 diabetes, arthritis and low back pain.

Builds and maintains lean muscle mass

• The loss of lean muscle mass can begin as early as your mid-20s, and it results in a loss of strength, a slower metabolism, and decreased functional fitness.

• The loss of lean muscle mass is not the normal result of aging, it's primarily the result of a sedentary lifestyle.

Increases bone strength and density

• Anaerobic exercise promotes bone mineralization, increasing bone density and preventing osteoporosis.

• A study published in 2002 in the "Journal of Women Aging" compared the effects of different kinds of exercise on bone density. Researchers found that jogging, swimming and calisthenics were weak predictors of bone density and bicycling and aerobics were medium predictors of density. Weight training and yard work were strong predictors for positive bone density.

• By delaying or preventing osteoporosis, individuals can prevent debilitating fractures in later life.

Benefits

Boosts metabolism

• Strength training boosts metabolism because it builds and maintains lean muscle mass.

• Lean muscle mass is metabolically active tissue, so the more lean muscle mass you have the faster your metabolism will be.

Replace Fat

• Though anaerobic exercise doesn't burn fat like aerobic workouts, it does gradually replace fat tissue with muscle tissue.

• A study published in 2010 in the "Korean Diabetes Journal" found that diabetics who underwent resistance training had increased muscle mass and strength and decreased fat composition.

• Because fat is replaced with muscle, people who practice anaerobic exercises may not lose weight; instead their weight may stay constant or increase slightly.

• The increase in muscle raises the basal metabolic rate.

Reshapes the body and improves appearance

• No other type of exercise can reshape your body and improve your appearance like strength training can.

• Strength training will give you a strong, toned, athletic looking body.

Disadvantages

Blood Pressure

• Anaerobic exercise may decrease blood pressure, though not as much as aerobic exercise.

• A meta-analysis published in 2000 in the journal "Hypertension" found that regular anaerobic training could reduce systolic pressure by 2 percent and diastolic pressure by 4 percent. During exercise, however, there is a sharp rise in blood pressure; peak systolic and diastolic blood pressures may reach 320/250 mm of mercury with this kind of training.

• According to Cleveland Clinic, strength training is not recommended in those with moderate to high cardiac risk. This includes patients with abnormal electrocardiograms, uncontrolled hypertension, unstable angina, valvular heart disease and heart rhythm disorders.

Disadvantages

Lactic Acid

• One of the main disadvantages of training anaerobically is the buildup of lactate within the blood.

• This occurs in trained athletes when their exercise level reaches 70 to 80 percent of their maximum capacity.

• Your liver will clear as much lactate from the blood as possible.

• However, if the accumulation of lactate is greater than the liver's ability to neutralize it, then your muscles will feel a burning sensation, and fatigue will soon follow.

Disadvantages

Does Not Prolong Life

• While strength training has many benefits, it ultimately does not prolong life.

• The most common cause of death in the United States is ischemic heart disease; strength training does not lower insulin resistance, significantly reduce blood pressure or lower cholesterol; these three factors are important in the formation of atherosclerosis, the most common cause of heart disease.

Recommendations

Eat properly

If you are new to exercise, do not immediately start with high intensity activity like anaerobic exercise. Beginners should start with lower-intensity aerobic exercise for several weeks to build a base level of fitness.

Always check with your doctor before adding anaerobic exercise to your fitness program.

Anaerobic exercise is not recommended if you are pregnant.

Always warm up before starting any anaerobic exercise, and cool down for 5-10 minutes after your workout session.

Read more: http://www.livestrong.com/article/337767-type

s-of-aerobic-anaerobic-exercise/#ixzz2NfczjiBH

http://www.sparkpeople.com/resource/fitness_articles.asp?id=621

http://www.functional-fitness-facts.com/anaerobic-exercise.html