The following are some of the most common questions we get asked. If you have any other question please feel free to ask it here.
Q: What does “Anaerobic” mean?
A: Anaerobic means without oxygen. There are two types of anaerobes; Type I and Type II. Type I Anaerobes do not use oxygen during their respiration. They produce lactic acid which causes fatigue when they exercise. Type II Anaerobes do use oxygen but their bodies cannot utilize it efficiently enough to prevent them from getting tired quickly. The body produces lactate instead of using oxygen. Lactate builds up in muscles and liver causing muscle cramps, nausea, vomiting, headache and dizziness.
Q: Why would I want to train my anaerobic system?
A: Anaerobic training improves your ability to perform at peak capacity. You will become faster, stronger and more powerful. Your heart rate will increase and you may even experience lightheadedness or faintness. You may even lose consciousness if you over exert yourself too much.
Q: How long does it take to see results?
A: Results usually appear within one week after beginning anaerobic training. However, results can occur sooner depending upon how hard you push yourself!
Q: What kind of results can I expect?
A: This entirely depends on your goals. In order to get better, you will need to increase the difficulty of your anaerobic exercises, as well as the length and frequency of your sessions. Most people see an increase in their performance during sports such as soccer, football, basketball and baseball. Not everyone is trying to become a professional athlete though so be sure to set realistic goals for yourself!
Q: How do I get started?
A: This is the best part! We have put together a special page just for you that describes step-by-step how to get started training your anaerobic system. Just follow the link below and we’ll guide you through everything you need to know.
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Training Your Anaerobic System
by Nick Nawabi
Anaerobic training is one of the fastest ways to improve your overall health and physical abilities. You’ll be able to run faster, jump higher, and kick harder.
More importantly, it can help prevent serious medical conditions such as heart disease, obesity and even cancer!
If you want to get in the best shape of your life then anaerobic training is for you.
The term “anaerobic” refers to a process that does not use oxygen to create energy. There are two types of anaerobic exercise.
The most common type is called anaerobic interval training. It consists of repeated short bursts of intense exercise followed by short periods of rest. The other form is strength training, which exercises your muscles against a resistance. This might include lifting weights or doing calisthenics.
In this article we will discuss how you can get started doing anaerobic training for the first time. We will explain the basics of how to perform interval training as well as how it can improve your health and physical abilities.
We will also address some common concerns that people have about anaerobic training and offer tips on how to avoid injuries while exercising.
How Does Anaerobic Training Work?
Anaerobic training is very different than aerobic training. While aerobic exercise relies upon oxygen and the bloodstream to deliver nutrients, anaerobic exercise relies upon a different process.
When you engage in anaerobic exercise your body creates energy by breaking down stored sugars into a substance called pyruvate. This process does not require oxygen so it can continue even if you are not getting enough oxygen.
This process is very quick and allows you to engage in short bursts of high intensity exercise before your muscles begin to fatigue and you become exhausted.
Once your body begins to create energy this way, it becomes harder to get energy by other means. Your muscles need more recovery time.
One of the reasons why you feel weak and tired after anaerobic exercise is because you are out of oxygen. Your cells need oxygen to survive.
Fortunately, your body is very adaptable. As you engage in anaerobic training your body will learn to create more pyruvate so that it can create more energy anaerobically.
As this happens, you will not experience as much fatigue or muscle burn during exercise. Your body will also become better at recovering from the process so that you can engage in another round of anaerobic exercise sooner.
How Can Anaerobic Training Improve My Health?
There are a wide range of benefits that you can gain from anaerobic exercise. These benefits will vary depending on how you train, your physical condition and your goals.
Anaerobic exercise is one of the best ways to increase your overall health. Research has shown that anaerobic training can actually reverse the aging process to a certain degree.
It can also lead to an increase in lifespan. This type of training has many other benefits as well. It can:
Increase your energy levels.
Decrease your risk of serious medical conditions such as heart disease, stroke and cancer.
Increase your physical performance in other areas of life. An example might be being able to carry heavy objects or climbing stairs with less effort.
Improve your confidence and mood through the release of endorphins.
Because anaerobic exercise is very intense, you are more likely to experience small injuries while training. It is important that you build up your endurance and strength slowly so that your body can adjust and prevent injury.
It is also wise to begin with a professional trainer at a gym or enlist the help of a friend who is experienced in anaerobic training.
Should I Be Worried About Injury?
As with any physical activity, you should take some time to warm up and make sure that you are not overtraining your muscles. There is also a risk of injury if you engage in anaerobic training without proper instruction.
It is very common for people to overdo it when they first start anaerobic exercise. They push themselves too hard and end up getting very tired, sore or even injured.
It is also common for people to try and rush the recovery process. They spin themselves too hard one day and then try to make up for the missed day by exercising extra hard the next. This can lead to overtraining very quickly.
Overtraining can cause serious and long-term damage to your muscles, bones, joints and central nervous system. It can also cause you to experience severe muscle soreness for several days or even weeks after exercise.
You will not be able to perform at your peak and will probably feel tired all the time.
If you push yourself too hard in your anaerobic training, you may experience one or more of the following symptoms:
Severe muscle soreness that lasts for several days.
Sore joints or bones that does not go away with rest.
Higher than normal heart rate during rest.
Insomnia or the inability to sleep.
Frequent minor injuries or pain in muscles or joints.
If you experience any of these symptoms, it is best to stop anaerobic exercise for a few days or more. Make sure that you are properly hydrated and stretch regularly to prevent injury and speed up recovery time.
If the symptoms continue, you may need to seek medical attention.
Benefits of Anaerobic Training
As mentioned above, anaerobic training has many benefits for your overall health and well-being. It can increase your physical performance in other areas of life as well as improve your self-confidence and mood.
These factors will positively reflect on your other non-physical endeavors.
Anaerobic exercise can also lead to many other positive results such as:
Decreased risk of heart disease.
Decreased risk of cancer.
Decreased risk of stroke.
Decreased levels of triglycerides and cholesterol.
Decreased blood pressure.
Decreased insulin resistance.
Decreased anxiety and depression.
Anaerobic exercise can also decrease your recovery time after a strenuous physical activity such as running a marathon. It can also improve your sexual performance and satisfaction by increasing blood flow to the genitals.
How Can I Maximize My Anaerobic Training?
Anaerobic exercise is most effective when you perform it regularly. If you can exercise 5-7 days a week for at least 20 minutes, you will experience the best benefits possible. It is also important to include anaerobic exercise as part of a balanced routine that works all of your major muscle groups. This will improve the efficiency and performance of not only your anaerobic exercises, but also your aerobic ones.
If you want to improve your anaerobic training, you should seek to exercise for longer periods of time and increase the intensity of your current sessions. This can be done by adding more repetitions or sets for each exercise, decreasing the rest periods in between or by increasing the speed at which you are performing the exercises.
Anaerobic exercise is also most effective when it is combined with regular aerobic exercise. If you want to see faster results, increase the frequency and duration of your aerobic training as well as your anaerobic training.
However, be sure that you are also giving your body enough rest and recovery time, especially from your anaerobic exercises.
Is Anaerobic Training Right For Me?
If you are looking for a way to improve your physical fitness and overall health, anaerobic exercise is a great option. It can be beneficial for people of all ages and athletic abilities as well. Even if you have never been physically active before, starting with brief anaerobic exercises will get your body used to the demands that it will face when you increase your activity level.
Anaerobic exercise can also be beneficial to people who are already physically active on some level. It can improve your performance in other sports or activities, help you recover faster and decrease your recovery time.
It can even be used as a substitute on those days when you are not able to get your aerobic or cardiovascular exercise in.
Anaerobic exercise can provide many benefits for your mind and body, but it is important that you do not overdo it. Be sure to always listen to the signals that your body is giving you.
If you begin to experience pain or soreness, discontinue your exercises and give your body time to heal. It is also a good idea to start out slowly and gradually increase the intensity and duration of your anaerobic exercises as your body becomes more accustomed to this new routine.
By including anaerobic exercise as part of a balanced workout routine, you can enjoy many physical and mental health benefits. It can also help you achieve your fitness goals faster and more efficiently, so be sure to incorporate it into your daily life as much as possible.
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Sources & references used in this article:
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The response of endurance-adapted adults to intense anaerobic training by ME Houston, JA Thomson – European journal of applied physiology and …, 1977 – Springer
Time course of anaerobic and aerobic energy expenditure during short-term exhaustive running in athletes by A Nummela, H Rusko – International Journal of Sports Medicine, 1995 – researchgate.net
The effects of high intensity interval training vs steady state training on aerobic and anaerobic capacity by C Foster, CV Farland, F Guidotti, M Harbin… – Journal of sports …, 2015 – ncbi.nlm.nih.gov
Benefits of caffeine ingestion on sprint performance in trained and untrained swimmers by K Collomp, S Ahmaidi, JC Chatard, M Audran… – European journal of …, 1992 – Springer
Repeated sprints and the relationship with anaerobic and aerobic fitness of basketball athletes by P Gantois, FJ Aidar, DG De Matos… – Journal of Physical …, 2017 – researchgate.net
Sublethal muscle fibre injuries after high-tension anaerobic exercise by J Fridén, J Seger, B Ekblom – European Journal of Applied Physiology and …, 1988 – Springer
Neuromuscular characteristics and fatigue in endurance and sprint athletes during a new anaerobic power test by L Paavolainen, K Häkkinen, A Nummela… – European journal of …, 1994 – Springer
THE EFFECT OF SKILL-BASED MAXIMAL INTENSITY INTERVAL TRAINING ON AEROBIC AND ANAEROBIC PERFORMANCE OF FEMALE FUTSAL PLAYERS. by M Karahan – Biology of sport, 2012 – search.ebscohost.com