PE

• Anaerobic


  Does not use oxygen to provide energy
• Anaerobic exercise


  • Concentrates on glycogen stores
  • Short but intense
  • Good for building and strengthening muscles and bones
• Short-lasting, high-intensity activity


  Anaerobic exercise
• When you begin to work out vigorously


  There is a temporary shortage of oxygen being delivered to the working muscles
• Lactic acid


  A by-product of producing energy anaerobically
• How anaerobic exercise works


  1. Decreased production of lactic acid

  2. Increased removal of lactic acid from the bloodstream

  3. Body produces 'buffers' that delay the onset of fatigue
• With anaerobic training, the muscle's buffering capacity is increased by 12% to 50%
• Sprinting


  Running over a short distance at the topmost speed of the body in a limited period of time
• Sprinting


  • Can strengthen your muscles and make them more powerful
  • You can sprint over various distances, between 60 and 400 m
  • Can help build up your leg muscles and increase your metabolic rate
  • You should always stretch your muscles to avoid injury
• Weightlifting


  Makes your muscles and bones stronger, builds muscle and decreases the risk of arthritis, back pain and osteoporosis
• Types of weightlifting


  • High-intensity fast burst of weightlifting with heavy weights
  • Circuit training, which involves some aerobic exercise and lifting very light weights for a longer period of time
• Circuit training


  • An efficient way to create an anaerobic workout
  • Use very little weight or resistance as you move from exercise to exercise
  • Work at high intensity for 30 to 60 seconds, taking a two-or three minute recovery break after each circuit

  
• Calisthenics


  • A form of anaerobic exercise that is usually done without weights and helps increase your strength and flexibility
  • An isotonic exercise that uses your body weight as a resistance force which means they can be done anywhere and without equipment
• Calisthenics exercises


  • Push-ups
  • Sit-ups
  • Squats
  • Lunges
• Anaerobic sports


  • Tennis, racquetball, volleyball, basketball and football
  • Performed at a very high intensity for less than two minutes
• Benefits of anaerobics


  • Helps prevent health problems
  • Builds and maintains lean muscle mass
  • Increases bone strength and density
  • Boosts metabolism
  • Replaces fat
  • Reshapes the body and improves appearance
• Anaerobic exercise and blood pressure


  • May decrease blood pressure, though not as much as aerobic exercise
  • During exercise, there is a sharp rise in blood pressure
  • Strength training is not recommended in those with moderate to high cardiac risk
• Lactic acid buildup


  • Occurs in trained athletes when their exercise level reaches 70 to 80 percent of their maximum capacity
  • Liver will clear as much lactate from the blood as possible
  • If accumulation is greater than the liver's ability to neutralize it, muscles will feel a burning sensation and fatigue will follow
• Strength training does not prolong life as it does not lower insulin resistance, significantly reduce blood pressure or lower cholesterol