An Initial Understanding of Anaerobic Exercise Training
By Ryan Patterson, MAC Personal Trainer, M.S. Michigan State University, Kinesiology
Often times I get the questions, “How can I maximize my time in the gym”? Immediately, I reply with, “anaerobic exercise”. The other question I get is, “Why is my body not changing, I work out frequently”? My initial response is, “How often do you vary your routine and exercise intensity”? Anaerobic means “without oxygen”. Anaerobic exercise is done at high intensity for short durations of time, and if done correctly is safe and efficient.
The fact of the matter is the majority of people spend way too much time in the gym. We’ve all heard the person saying, “I spent two-hours working out today”. I follow-up with asking, “How much of that time period did you actually exercise”? Usually, the correct answer is less than 30- minutes!
Benefits of anaerobic exercise include: burning fat, increased metabolism, increased calories burned, decreased body fat, short in duration of time, working other energy systems, much improved fitness, increased energy, and is a great weight loss tool.
Below are some examples of anaerobic workouts.
1. 5- Pull-ups
2. 10- Pushups
3. 15- Body/Jump Squats
4. 20- jumping Jacks
Repeat this mini circuit as many times as you can in 25 minutes.
Going through a circuit of 4-6 different exercises at a time is also considered anaerobic. Also, adding incline and resistance to your cardiovascular activities with actually improve your normal aerobic (with oxygen) output.
Try adding five 30-60 second, maximal effort intervals into your next cardiovascular routine.
Finally, anaerobic exercise will help you breakout of the “rut’ we sometimes encounter. Remember, if you’re pinched for time; try some anaerobic techniques, instead of jumping on the treadmill for 20-minutes. The results will be incredibly better and you will see many positive changes in your body.
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