anaerobics

• 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 muscles and make them more powerful
  • Can be done over various distances between 60 and 400m
  • Can help build up leg muscles and increase metabolic rate
  • Requires stretching to avoid injury
• Weightlifting


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

  • High-intensity fast burst with heavy weights
  • Circuit training with light weights for longer periods
• Circuit training


  • An efficient way to create an anaerobic workout
  • Uses very little weight or resistance
  • Work at high intensity for 30-60 seconds with 2-3 minute recovery breaks

  
• Calisthenics


  • A form of anaerobic exercise done without weights
  • Increases strength and flexibility
  • Uses body weight as resistance force
  • Examples: push-ups, sit-ups, squats, lunges
• Sports


  • Tennis, racquetball, volleyball, basketball, football are anaerobic as they involve high intensity for less than 2 minutes
• Benefits of anaerobic exercise

  • Helps prevent health problems like cardiovascular disease, diabetes, arthritis, back pain
  • Builds and maintains lean muscle mass
  • Increases bone strength and density
  • Boosts metabolism
  • Replaces fat with muscle
  • Reshapes the body and improves appearance
• Anaerobic exercise


  May decrease blood pressure, though not as much as aerobic exercise
• Anaerobic exercise is not recommended for those with moderate to high cardiac risk
• Lactic acid buildup


  • A main disadvantage of anaerobic training
  • Occurs when exercise level reaches 70-80% of maximum capacity
  • Causes a burning sensation and fatigue in muscles
• Strength training does not prolong life as it does not significantly reduce factors like insulin resistance, blood pressure and cholesterol that are important for heart disease