Fitness Anaerobic Exercises

Fitness Anaerobic Exercises

Anaerobic exercise is one in which breathing is not involved in order to perform. The literal meaning of the word anaerobic is “that it is capable of living or developing without oxygen.” These exercises are used to build power and to increase muscle mass. There are those who think that running can never be an anaerobic exercise, however, any high intensity exercise for a short period of time is anaerobic so a spring would be this type.

The body has two anaerobic energy systems. On the one hand, the ATP-PC system, which is the one that uses creatinine phosphate during the first ten seconds of exercise. Known as anaerobic alactic, it does not need oxygen for its function nor does it produce lactic acid. This energy production system has a very high flux since the rate of ATP resynthesis from phosphocreatine is very high. As this system allows you to maintain activity for about 10 seconds, all activities of very short duration and maximum intensity are produced thanks to it. Some examples are throwing, speed tests or jumps.

The second system is that of lactic acid or anaerobic glycolysis since it uses glucose without oxygen. It is understood that the exercise can last more than 10 seconds so this system provides a large amount of energy in those cases. It uses glucose as an energy substrate and in its operation lactic acid is produced. Its speed is not as high as in the ATP-PC system so the intensity of exercise will be lower although it allows a longer duration with a high intensity for about two or three minutes.

For anaerobic workouts less time is required, although to maintain the anaerobic threshold it is necessary to perform them with high intensity for which a good planning by a professional is necessary. It is advisable to start gradually and with intervals. In addition, the ideal is to complete them with aerobic training and stretching both to warm up and to calm down.

The myth of weight

For a long time it has been considered that the ideal exercise to lose weight was only aerobic since anaerobic increases muscle mass. However, muscle is not the same as fat, and anaerobic exercise favors muscle recomposition by reducing the amount of fat and increasing the amount of muscle, which, beyond absolute weight, is a weight loss in relative terms. Just use a tape measure instead of a scale to check.

In addition, it increases the basal metabolism, which is the amount of energy consumed by the body at rest, thus promoting weight loss.

Benefits

  • Helps prevent cardiovascular diseases.
  • Improves postural problems and back pain.
  • Helps build and maintain muscle mass.
  • Basal metabolism increases.
  • Improves the strength and density of the bones.
  • Fight fatigue.
  • Helps avoid excess fat and control weight.
  • Strengthens the circulatory system.

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