Anaerobic Training

CHRISTIAN M. BACARA

PREVENTION AND MANAGEMENT OF EXERCISE AND

SPORT-RELATED INJURY
 Introduction
In today’s world, the fact that people live sedentary lifestyles
because of technological advances and have bad eating habits
lead to obesity and hormonal imbalance, which can cause fatal
results. Fighting against obesity is the first health priority of the
world today. Obesity caused by sedentary lifestyle and
malnutrition, and the problems in blood lipids which negatively
affect cardiovascular system threaten human generation
seriously. It has become essential to live an active lifestyle which
includes regular exercise to prevent negative blood and body
fattening.
 Body of the Presentation
Physical activity and exercise habit contribute to prevent
obesity, cardiovascular diseases, diabetes and some other chronic
diseases and to lead a healthy lifestyle. Exercise and physical
activity are at the top of the treatment options list to prevent
hyperlipidemia, one of the significant risk factors for
cardiovascular diseases. Anaerobic exercise is a type of exercise
that helps boost metabolism as it builds and maintains lean
muscle. The more lean muscle you have, the more calories you'll
burn during your next sweat session. High-intensity exercise is
also thought to increase your post-workout calorie burn.
 Literature
The effect of exercise on biochemical parameters has been an ongoing
research area. That exercise positively affected carbohydrate and lipid
metabolism, and caused a reduction in body mass, fat reservoir, total
cholesterol and triglycerides was found in previous studies (Tran & Weltman,
1985).

Anaerobic exercise has been defined by the ACSM as intense physical

activity of very short duration, fueled by the energy sources within the
contracting muscles and independent of the use of inhaled oxygen as an energy
source (Williams & Wilkins, 2013).
 Literature
Similar to aerobic exercise and their favorable effect on lipid
metabolism, anaerobic exercises have been shown to have a positive
influence on the lipid profile. A small European study composed of 16
obese subjects was able to show the increased benefits of an aerobic
workout followed by anaerobic training, as compared to aerobic training
alone. Subjects who underwent core training with both aerobic and
anaerobic exercises showed a larger reduction in non-esterified fatty
acids. The same group was also found to have the greatest reduction in
their body mass index (BMI) (Salvadori, Fanari, Marzullo, Codecasa,
Tovaglieri, Cornacchia, Brunani, Luzi, Longhini, 2014).
 Methods

High-intensity interval
training (HIIT)
involves short bursts of
intense exercise alternated
with low-intensity recovery
periods. Interestingly, it is
perhaps the most time-
efficient way to exercise
( 4 , 5 ). Typically, a HIIT
workout will range from 10
to 30 minutes in duration.
Weight Lifting
 a common type of strength
training for developing the
strength and size of skeletal
muscles. It utilizes the force of
gravity in the form of weighted
bars, dumbbells or weight
stacks in order to oppose the
force generated by muscle
through concentric or eccentric
contraction.
Circuit Training
 a style of workout
performed with different
stations or exercises at a
high intensity with little to
no rest between each
station or exercise,
 Methods

Pilates
Yoga
a form of low-impact
a mind and body practice. Various styles of
exercise that aims to
yoga combine physical postures, breathing
strengthen muscles while
techniques, and meditation or relaxation. It
improving postural
involves movement, meditation, and
alignment and flexibility. A
breathing techniques to promote mental
typical Pilates workout
and physical well-being. There are several
tends to be 45 minutes to
types of yoga and many disciplines within
an hour long,
the practice
 Result/Conclusion
The Anaerobic and Aerobic systems are two different parts of the body’s metabolism. The
aerobic processes occur in the cells using oxygen and produce energy without a buildup of lactate.

An exercise that is “anaerobic” is short and explosive and results in a big lactic acid, or
hydrogen, buildup. The muscles are, in fact, getting damaged, but this is usually followed by a
short recovery time, also known as the “oxygen debt,” where the muscle can be repaired at a cellular
level.

The longer this recovery takes, the more intense the detraining effect is likely to be. The
anaerobic system needs carbohydrates (blood glucose) for energy. Even though it has a faster recovery
time than aerobic muscles, it still needs both carbohydrates and oxygen to produce energy.
 Recommendation
Always develop an aerobic base before engaging in ANY anaerobic exercise. For beginning
exercisers this may take up to a year of steady aerobic workouts. Experienced athletes find
a two-month period at the beginning of the exercise season is sufficient to develop a base.
You can measure your aerobic development with MAF performance tests to ensure your
base building is successful.

Never exceed 10 percent of the weekly workout time at anaerobic heart rates. During
carefully controlled anaerobic training phases, it is essential to minimize the total time
spent at anaerobic heart rates to ensure that the athlete do not exceed 10 percent of the
total workout time for the week.
For example, if the athlete do three 40-minute runs per week and two other cross-training
cardiovascular workouts totaling 90 minutes, this is an accumulated weekly workout time
of 210 minutes (3 1/2 hours). Thus, the anaerobic efforts are limited to 21 minutes for the
week. This would entail one typical interval workout.
 Resources

 Lippincott Williams & Wilkins; 2013. American College of Sports Medicine. ACSM’s guidelines for
exercise testing and prescription. USA:

 Salvadori A, Fanari P, Marzullo P, Codecasa F, Tovaglieri I, Cornacchia M, Brunani A, Luzi L,

Longhini E. Short bouts of anaerobic exercise increase non-esterified fatty acids release in
obesity. Eur J Nutr. 2014;53:243–249

 Tran, Z. V., & Weltman, A. (1985). Differential Effects of Exercise on Serum Lipid and Lipoprotein
Levels Seen with Changes in Body Weight: A Meta-Analysis. Jama, 254(7), 919-924.
https://doi.org/10.1001/jama.1985.03360070057023