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Anaerobic training is a dangerous but effective load on the body, in which the athlete’s pulse reaches a critical point for short periods of time. Such classes should be held in the presence of a trainer, not recommended for people without training.
Many of us, looking in the mirror, often thought about how to lose a couple of extra pounds. And it is obvious that sports immediately come to mind. However, it is often difficult for a beginner to independently determine the limit of their own capabilities, and in pursuit of quick results, some even immediately resort to anaerobic training.
What is anaerobic training and why it is not recommended for beginners
- This type of activity is characterized by the performance of power loads for a short time with maximum muscle tension.
- The body can work in such a zone for a short period of time (8–12 seconds), after which time is given for a short break.
- During the lesson, all exercises are performed in several approaches.
Unlike other types of sports activity, here the energy consumption occurs due to glycogen and synthesized ATP. Glycogen is an important component of human muscle reserve carbohydrates. Therefore, those athletes who have reached a plateau of their abilities and cannot develop further often resort to anaerobic exercise for further growth. However, anaerobic training is always stressful for the body. Because the heart at this moment is working for wear and tear, not having time to deliver oxygen to cells and tissues.
Periodically repeated oxygen starvation has very strong consequences for the functioning of all systems of our body, therefore this type of training is strictly forbidden for beginners and amateur athletes without the supervision of a coach.
How does anaerobic exercise affect the body?
Due to the fact that muscle energy is actively used during training, a number of positive changes occur in the prepared body:
- Active growth and strengthening of muscle mass.
- Increase in metabolic rate.
- Normalization of blood sugar levels.
- Increasing endurance and body tone.
- Reduced fatigue.
After this type of training, a protein meal is required. It can be protein shakes or other foods rich in protein.
Anaerobic training gives a very long-term effect for weight loss. After all, within 36 hours after such a load, the body is able to burn calories in an accelerated mode.
Examples of anaerobic activities
Such activities include almost any sport, provided that the training is of high intensity. A few examples of anaerobic exercise:
- sprint run;
- cycling at high speed;
- power training;
- body-building;
- cycle, etc.
Group anaerobic workouts take place in the gym and can include a variety of exercises for all muscle groups. Typically, such training programs include both strength exercises and aerobics.
The advantage of group classes is that they are held under the constant supervision of a coach who adjusts the load depending on the physical fitness of the group members.
Anaerobic training and heart rate
The effect of anaerobic training is achieved by entering a certain pulse zone. It can be calculated using a certain formula:
- For women: (209 – age) * 0,7.
- For men: (214 – age) * 0,8.
For example, a lady of 25 years old will experience an anaerobic load with a pulse of 129 beats, and 40 years old – of 118. Any jumps in heart rate above these values will be characteristic of anaerobic training.
Contraindications to anaerobic training
In addition to beginners, anaerobic exercise is contraindicated:
- pregnant or lactating women;
- people who have recently undergone surgery or serious illness;
- people with problems with the cardiovascular and nervous systems.
Thus, anaerobic training is a great way to transform your body for the better. However, only with due attention to the course of classes and monitoring the pulse, such a load will not harm the body.
Classes should always be treated with caution and not neglect the help of a coach.