What Is Anaerobic Training? Examples & Benefits

Anaerobic exercise is a type of workout that allows you to burn glucose for energy without oxygen. During anaerobic training or exercise, your body’s oxygen supply is exceeded by its need for oxygen. The term "anaerobic" means "without oxygen."

Anaerobic exercise is high-intensity activity. Virtually any activity, including aerobic exercises, can be turned into anaerobic exercise through increased intensity. For instance, jogging at a moderate speed is aerobic, while sprinting is anaerobic.

Anaerobic training is excellent for improving heart health, building muscle mass, and losing weight.

How does anaerobic training work?

During anaerobic exercise, your muscles break down sugars in order to produce energy, resulting in increased lactic acid production.

The idea behind anaerobic training is that a large amount of energy is used in a short period of time, which exceeds the oxygen supply. When you engage in strenuous exercise, your working muscles experience a temporary lack of oxygen.

Glycolysis occurs in muscle cells without oxygen, providing quick energy. This process generates lactic acid, which causes muscle fatigue following the surge of energy. Regular anaerobic exercise helps the body tolerate and remove lactic acid more effectively, leading to less fatigue over time.

What is the difference between aerobic and anaerobic training?

Aerobic exercises involve sustained movement and are longer in duration. Anaerobic exercises, on the other hand, are short and intense, lasting from a few seconds to two minutes. These exercises rely on different energy systems to fuel the workout.

The primary difference between aerobic and anaerobic exercises lies in how the body fuels itself during these activities. Aerobic exercise relies on breathing and oxygen, while anaerobic exercise does not require oxygen for energy.

Most anaerobic exercises are high-intensity and short-duration workouts, lasting from a few seconds to two minutes. High-intensity or anaerobic training pushes athletes to their limits.

The CDC recommends a balanced combination of aerobic and anaerobic exercises in your weekly routine. Incorporating both types of training can improve cardiovascular fitness, strength, speed, and overall health.

What are 6 examples of anaerobic exercise?

1. High-intensity interval training (HIIT)

• In this workout, you alternate between high-intensity and low-intensity activities.
• Give it your all during high-intensity activities to enter the anaerobic zone.
• HIIT burns excess body fat, improves exercise performance, and boosts endurance.
• HIIT transforms traditional aerobic exercises into anaerobic exercises by incorporating high-intensity bursts of movement followed by rest periods. For instance, cycling can be done in high-energy bursts with recovery periods to allow the body to catch up and breathe.

2. Tabata training

• Tabata training is a form of high-intensity interval training that tones muscles and enhances endurance.
• Perform high-intensity movements for 20 seconds, followed by 10 seconds of rest. Repeat this circuit eight times for a total of 4 minutes.
• Tabata training is a popular and efficient method for healthy weight reduction.

3. Heavy weight lifting

• Weight lifting involves repetitive movements known as "reps," with rest intervals between repetitions.
• Experts recommend 2-3 weight lifting sessions per week. Weight lifting increases muscle size, strength, and coordination.

4. Plyometric training

• Plyometric training is an anaerobic activity that improves power, strength, and balance, particularly in the calves, quadriceps, and glutes.
• Examples include jump squats, one-legged hops, series of jumps onto boxes or over cones, jumping rope, squat jumps, and burpees.

5. Sprints

• Sprints require maximal effort compared to steady jogging.
• Instead of running at a consistent pace like in a marathon, sprints involve exerting maximum energy over shorter distances.

6. Isometric training

• Isometric training is weight training that maintains strength and improves stability.
• These exercises are low-impact and do not require a full range of motion, making them suitable for people with arthritis and other painful conditions.

What are the benefits of anaerobic training?

Anaerobic exercise increases heart rate and breathing rate, resulting in significant calorie burn in a short time. This enhances the effectiveness of exercise for weight management or loss.

The potential benefits of anaerobic training include:

• Improved muscle strength: Short, intense exercise sessions increase rapid-twitch muscle fibers, leading to improved endurance.
• Increased muscle mass: Anaerobic exercise helps build stronger and larger muscles through rapid bursts of effort.
• Boosted metabolism: Improved muscle mass boosts metabolism, resulting in increased calorie burn for several hours after high-intensity workouts.
• Increased VO2 max: Anaerobic activity raises the maximum amount of oxygen your body can consume while exercising. This improves oxygen availability for rapid bursts of exercise and enhances endurance for activities like aerobic exercises.
• Reduced soreness: Regular anaerobic exercise improves the body’s tolerance to lactic acid and its ability to remove toxins, leading to reduced muscle soreness.
• Improved energy: Anaerobic activity increases glycogen storage capacity, providing extra energy when needed.
• Increased bone strength and density: Anaerobic exercise improves bone density more than any other exercise type, protecting against osteoporosis and age-related joint pain.
• Promoted weight loss: Anaerobic exercise aids weight reduction through muscle growth and continued calorie burn at rest.
• Reduced blood sugar: Anaerobic activity helps control insulin synthesis and action, preventing blood sugar spikes.

What are the disadvantages of anaerobic exercise?

Anaerobic exercise may not be suitable for everyone and carries some risks, including:

• Requires expert guidance: Intense anaerobic exercises are not recommended for beginners. If you are new to exercise, perform anaerobic workouts under the supervision of a trained fitness instructor.
• May not be suitable for certain medical conditions: Consult your doctor before starting anaerobic workouts if you have joint pain, heart problems, or blood pressure issues.
• Risk of injury: Improper form and technique in anaerobic exercise can result in injury, fatigue, inflammation, or weight gain. It is crucial to perform these exercises correctly to avoid injuries.
• Sleep disturbances: Rigorous exercise close to bedtime may disrupt sleep.

What precautions should I take before starting anaerobic training?

Precautions can help reduce risks and maximize the benefits of anaerobic training. When performing high-intensity anaerobic exercises, keep the following in mind:

• Consult a trainer and doctor before beginning your workout routine, especially if you have health conditions or take prescription medications.
• Warm-up before each workout to prevent injury and prepare your muscles and joints.
• Maintain a well-balanced diet to avoid fatigue and increase stamina.
• Stay hydrated, as high-intensity workouts can cause significant sweating.
• Incorporate strength training and core exercises into your routine to cross-train.
• Listen to your body and avoid overexertion or pushing yourself too hard.
• Ensure adequate rest between workouts to prevent injuries.
• Cool down and stretch after a workout to alleviate pain and stiffness.

How often should I do anaerobic training exercises?

The CDC recommends dedicating at least 2 days a week to anaerobic workouts, such as strength training. If you are new to anaerobic exercise, start slowly to avoid overexertion.

It is crucial to give your body sufficient time to recover after each training session. Limit anaerobic exercise to 2-3 times a week and allow for rest days in between.

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