ANAEROBICS

ANAEROBICS
 Anaerobic does not use oxygen to provide energy
 It concentrates on glycogen stores and is usually
a type of workout that is short but intense
 It is good for building and strengthening the
muscles and bones
 Short-lasting, high- intensity activity
 anaerobic exercise build muscle which can help
the body burn fat.
 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.
 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
 Sprinting is running over a short distance at the topmost speed of
the body in a limited period of time.
 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 should always stretch your muscles 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 burst of weightlifting with heavy
weights
*circuit training, which involves some aerobic exercise
and lifting very light weights for a longer period of time.
 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 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.
Benefits of Anaerobics
1. Helps prevent health problems

 Strength training helps prevent

cardiovascular disease, type 2 diabetes,
arthritis and low back pain.
 2. Builds and maintain 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, its primarily the result of a
sedentary lifestyle.
 3. Increase 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.
 4. Boosts metabolism
 Strength training boosts metabolism because it builds
and maintain lean muscle mass
 Lean muscle mass is metabolically active tissue, so
the more lean muscle mass you have the faster your
metabolism will be.
 5. 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 of muscle raises the basal metabolic rate.
6. 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 of
Anaerobics
 1. 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.
 2. Lactic Acid
 One of the main disadvantage 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.
 3. 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
information 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 warp up before starting any aerobic exercise and cool down for
5-10 minutes after your workout.