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What is Anaerobic Exercise? – Benefits, Tips for Practicing, and More

What is Anaerobic Exercise?

Anaerobic exercise is high – intensity activities such as weightlifting, sprinting at high speed, doing crunches, or any training that requires a lot of effort for a short time.

Anaerobic exercise offers more fantastic performance when performing short-duration and high-intensity activities. It type of training uses to acquire power and muscle mass and strengthen the musculoskeletal system.

The anaerobic means “without oxygen,” which refers to the energy exchange without oxygen in the muscles when performing this type of exercise.

For this reason, in my opinion, anaerobic exercises do not seem the most recommended when you want to lose weight. They use accumulated energy sources in the body, such as glucose, to use fatty acids, requiring oxygen to absorb.

What are the Benefits of Anaerobic Exercise?

anaerobic exercise

Suppose anaerobic exercise noises like a lot of work. That’s because it is. But the benefits that arise with the intense fitness rule are enough to make you want to power finished your next workout.

1. Increases Bone Strength and Density

  • Anaerobic movement — like confrontation training — can raise the strength and density of your bones.
  • It can also reduce your danger of osteoporosis.

2. Promotes Weight Maintenance

  • In addition to serving your body handle lactic acid more effectively, anaerobic exercise can help you keep a healthy weight.
  • High-intensity training properties found that while the impact of even aerobic exercise on body fat is small, HIIT training can effect modest reductions in stomach body fat.

3. Increases Power

  • It can increase your power.
  • Baseball players found that companies who did eight 20- to 30-second wind dashes three days a week saw their control increase by an average of 15 percent throughout the season.

4. Boosts Metabolism

  • Anaerobic exercise helps boost metabolism as it shapes and maintains lean muscle.
  • The more thin muscle you have, the more calories you’ll burn during your next sweat session.
  • High-intensity exercise also thinks to increases your post-workout calorie burn.

5. Increases Lactic Threshold

  • By regularly training above your anaerobic edge, the body can grow its ability to handle lactic acid, which changes your lactic threshold or the point at which you experience fatigue.
  • That means you’ll be talented to work out harder for longer.

6. Fights Depression

  • Need a pick-me-up? It like strength training, can improvement your mood and even fight depression.

7. Reduces Risk of Disease

  • Gains in strength and bone thickness attained by high-intensity anaerobic training, like bodyweight squats and pushups, can reduce your danger for diabetes and heart disease.

8. Protects Joints

  • By building your muscle asset and muscle mass, your joints will be better protected, meaning you’ll have more excellent protection against injury.

9. Boosts Energy

  • Regular anaerobic exercise increases your body’s ability to store glycogen (what your body uses as energy), giving you more power for your next bout of intense physical activity.
  • It can improve your athletic ability.

Other benefits:

  • Bits of help prevent cardiovascular diseases.
  • Exercise improves postural problems and back pain.
  • It helps to shape and maintain muscle mass.
  • Basal metabolism increases.
  • It improves the strength and density of the bones.
  • Fight fatigue.
  • Bits helps avoid excess fat and control weight.
  • You strengthen the circulatory system.

Tips for Practicing Anaerobic Exercises

We offer you some tips that should be put into practice when doing anaerobic exercise:

  • If you are a beginner to exercise, and especially if you are overweight, you should start practicing low-intensity aerobic exercises until you gain strength and an adequate physical condition.
  • It is vital to have a medical examination before starting intensive anaerobic training.
  • Anaerobic exercise is not appropriate for pregnant women.
  • Anyone who knows they have a disease should also check with their doctor before doing this type of exercise.
  • You should always warm-up before starting any.
  • Sessions should end with a circular of stretching and reduction.

Characteristics of Anaerobic Exercise

  1. Anaerobic exercise is a short and high-intensity activity where the metabolism is developed exclusively in the muscles and their energy reserves, without using the breath’s oxygen.
  2. Examples of anaerobic exercise are: weight lifting, sit-ups; Any training that consists of a short effort is an anaerobic exercise.
  3. Athletes in low-endurance sports typically use anaerobic exercise to gain power and bodybuilders to gain muscle mass.
  4. The muscles trained under anaerobic exercise develop differently at the biological level, acquiring more short and high-intensity activities.
  5. However, it is vital to tolerate in mind that this type of exercise must be of short duration, so that, if we want to extend it over time, we must insert small breaks. your heart rate can be from 123 to 184

Difference Between Aerobic and Anaerobic Exercise

anaerobic exercise

1. What changes from Aerobic to Anaerobic Exercise?

  • The main difference that has been mention in the previous paragraph is enough to differentiate the aerobic exercise or the one that requires oxygen.
  • The anaerobic exercise does not require oxygen, but the truth is that not everything is black or white, so they always go to intervene both.
  • It will prevail before the other, which is why the correct thing is to speak of predominance, in other words, exercises in which aerobic or anaerobic exercise.

2. What is Aerobic Exercise?

  • They are those exercises of low or medium intensity and long duration.
  • In them, the body will need to burn carbohydrates and fats to obtain energy and, for this reason, oxygen.
  • And also, aerobic exercise examples include swimming, running, cycling, walking, and the like.
  • They frequently use to lose weight because, as indicated, they are exercises that burn fat.
  • Finally, by needing a lot of oxygen, the cardiovascular system will exercise and produce multiple benefits.

3. What is Anaerobic Exercise?

  • They are exercises that have high intensity for their execution and that are also of short duration.
  • In this case, the key is that oxygen is not required because it will require energy from primary sources.
  • It does not need to be oxidized by oxygen, such as muscle ATP, PC or phosphocreatine, or glucose.
  • Examples of anaerobic exercises to consider include weight lifting, activities that require a lot of effort in a short time, sprinting, and the like.
  • It notes that they are exercises for work and strengthening the musculoskeletal system, often described as toning.


Anaerobic exercises impulse your body and lungs to trust on energy bases stored in your muscles. The meaning of the term explains “without oxygen.”

And also, people might avoid anaerobic training because it is hard. Yet by practicing simple it, like high-intensity interval training, sprints, and heavyweight training, you can reap the benefits of this effective workout.

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