Anaerobic

Exercise
Topics to be discussed
Definition of anaerobic
01 exercise

02 Energy systems in effect

Benefits of anaerobic
03 exercise

04 Workouts programs
 Definition
Anaerobic means “without A lot of energy is released
oxygen” within a small period of time

Anaerobic exercise is performed

in short bursts of high intensity Anaerobic activities break
activity that require more energy down glucose that's already in
than the body can provide with your muscles for a form of
only oxygen. energy.

Anaerobic exercise prompts

Anaerobic exercises push your
your body to demand more
body and lungs to rely on energy
energy than your aerobic
sources stored in your muscles.
system can produce.
 Energy systems in effect

• The anaerobic lactic system runs without

requiring oxygen and burns glucose
(carbohydrates) as its preferred fuel.
• It is the main provider of ATP during
01 ATP PCr System intense exercise that lasts 10-120
seconds.

• This energy system provides immediate energy Glycolytic System 02

through the breakdown of these stored high
energy phosphates.
• If this energy system is 'fully stocked' it will
provide energy for maximal intensity, short
duration exercise for between10-15 seconds
before it fatigues.
Benefits of Anaerobic exercises
Benefits of Anaerobic exercises
Workout Programs HIIT (High Intensity Interval Training)
HIIT involves short bursts of intense exercise alternated with low intensity recovery periods.

Typically, a HIIT workout will be 10–30 minutes in duration.

A HIIT workout using a stationary bike could consist of 30 seconds of cycling as fast as
possible with high resistance, followed by several minutes of slow, easy cycling with low
resistance.

Plyometrics

Plyometrics is a type of exercise training that uses speed and force of different
movements to build muscle power.
Plyometrics ("plyo," for short) used to be called "jump training."

This workout uses maximum power to strengthen your muscles. The moves are
quick and explosive, so prepare to use a lot more energy than you do in a typical
strength training session.

Resistance training

Resistance training (also called strength training or weight training) is the use of
resistance to muscular contraction to build the strength, anaerobic endurance and
size of skeletal muscles.
Resistance training increases muscle strength by making your muscles work
against a weight or force.
Different forms of resistance training include using free weights, weight machines,
resistance bands and your own body weight.