Anaerobic exercise primarily strengthens your muscles. "Anaerobic" means "without oxygen" and involves more intense, short bursts of physical activity compared to aerobic exercise. Show
Some of the benefits of anaerobic exercise are increased endurance, fat loss, and strengthened bones and muscles. This article will describe the benefits of anaerobic exercise, examples of it, and ways to incorporate it into your routine. Mel Curtis / Getty Images What Is Anaerobic Exercise?Anaerobic exercise is any exercise that occurs in the absence of oxygen. Unlike aerobic exercise, which uses oxygen for energy, anaerobic exercise involves intense, powerful muscle contractions that require energy faster than oxygen can be supplied. Since an alternative energy source is needed, the body uses glycogen (a form of glucose) that is stored within muscles as fuel. Science Behind Anaerobic ExerciseWithout oxygen, muscle cells break down stored glycogen into individual glucose (sugar) molecules. These glucose molecules are then broken down further in a two-step process called lactic acid fermentation to release energy to power muscle cells. The first step in lactic acid fermentation is glycolysis, in which glucose molecules are broken down and converted into pyruvic acid in order to release energy. The second step in lactic acid fermentation involves converting pyruvic acid into lactic acid as a by-product, which accumulates in muscle cells and produces a burning sensation. Because lactic acid fermentation does not produce much energy and because lactic acid accumulation in muscle cells is uncomfortable, anaerobic exercises can only be performed for a short period of time before a rest break is needed. Examples of Anaerobic ExerciseAnaerobic exercises are short bursts of intense activity. Common anaerobic exercises include:
BenefitsAnaerobic exercise has multiple benefits for the cardiovascular system, muscles, and joints. Anaerobic exercise can:
How Much Anaerobic Exercise Should You Do?Adults should participate in one of the following physical activities each week in order to promote optimal heart health and lower the risk of developing atherosclerotic cardiovascular disease (ASCVD) or hardening of the arteries:
Anaerobic exercises like weight lifting, sprinting, calisthenics, plyometrics, and high-intensity interval training are all considered forms of vigorous-intensity physical activity. In order to promote overall health and physical fitness, aim for a combination of both anaerobic exercises and aerobic exercises like walking, jogging, cycling, and swimming to improve your strength and endurance. How to Get StartedSedentary (inactive) individuals should always start off slowly and gradually increase exercise intensity, duration, and frequency over time. This allows the heart, lungs, and muscles to get used to a change in physical activity. A physical therapist or personal trainer can show you the correct way to perform the exercises to avoid injury. When performing anaerobic exercises, it is best to let your body rest and recover for one to three days between working the same muscle groups. It is normal to be quite sore after starting any new exercise or increasing the intensity of an exercise, but muscle soreness will decrease over time as you build up more strength. Always make sure to consult with your healthcare provider before beginning or increasing the intensity of any exercise program to make sure that your heart, lungs, and blood vessels are healthy enough to support the increased demands from anaerobic exercise. SummaryAnaerobic exercise is any exercise that uses energy stores to supply working muscles in the absence of oxygen. It can only be performed for short bursts of intense activity. Anaerobic exercises like weight lifting, sprinting, calisthenics, plyometrics, and high-intensity interval training can improve your heart and lung function, increase muscle strength, improve bone mineral density, and decrease high blood pressure, blood sugar, cholesterol, triglycerides, and inflammation. When beginning or increasing the amount of anaerobic exercise, make sure you are cleared by your healthcare provider, start off slowly, and gradually increase your physical activity level over time. A Word From Verywell Anaerobic exercise is an important part of a healthy lifestyle for all adults to help build muscle strength and lower the risk of developing inflammatory conditions. Make sure you start off slowly. Gradually increase the intensity, frequency, and duration to allow your body to adapt to a new change in pace and
prevent injury. Frequently Asked Questions
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By Kristen Gasnick,
PT, DPT Thanks for your feedback! Which means the ability of your muscles to perform physical tasks over a period of time without tiring?Muscular endurance: The ability of the muscles to perform physical tasks over a period oftime without becoming fatigued.
Which type of exercise consists of shorter more intense activity?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[14].
Which describes the ability to move your body parts through their full range of motion?Flexibility is the ability of each joint to move through the available range of motion for a specific joint. Examples would be stretching individual muscles or the ability to perform certain functional movements such as the lunge. The sit and reach test is most often used to test flexibility.
What is overworking the body called?Rhabdomyolysis: What Can Happen When You Work Out Too Much.
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