10 Anaerobic Exercises

There has been quite a while since the exercise science has classified exercises into two main types: aerobic and anaerobic. Each type of exercises refers to the metabolic energy systems that are required for its performance. Thus, one can perform aerobic exercises that require extended duration/low intensity movements or anaerobic exercises that require short duration/ high intensity movements. The real meaning of the term “aerobic” is actually ‘with oxygen’ and the meaning of “anaerobic” is ‘without oxygen’. Thus, it is only natural that anaerobic exercises can’t be practiced for longer periods of time because without the use of oxygen the muscle cells will produce lactic acid. This will affect the muscles’ actions and functions.

However, anaerobic exercises use muscles for short periods of time and they must be coupled with recovery periods in which the body will convert the lactic acid. This is very important to remember because if you don’t give your body this needed recess between anaerobic exercises you may suffer of muscle fatigue. During these recovery periods your body will use oxygen in order to refill the muscles with the lost energy.

If you want to stay in shape you should try to include 10 anaerobic exercises in your usual workout program. This will definitely make your muscles work at an increased pace and the exercises will require a bigger effort in order to be performed. It has been shown that anaerobic exercises will help the body to burn more calories than the aerobic ones. The problem is that because of the lack of oxygen the cells will not be able to burn fat for too long. One thing you should not forget doing before and after doing anaerobic exercises is stretching. The most common anaerobic exercises are sprinting, push ups, and weight exercises.

It is highly recommended that you do 20 minutes of anaerobic exercises in addition to your usual aerobic program. One thing you should note about anaerobic exercises is that they are based on repetition. Beginners should start with one set of 10 repetitions and work their way up to two or three sets as they strengthen their muscles. While doing anaerobic exercises you should concentrate on slow rhythmic breathing. However, you should always avoid holding your breath as it can promote injuries.

As mentioned before, anaerobic exercises are not very useful in directly burning fat, but if you will mix 10 anaerobic exercises in your regular workout you will see that they will indirectly help you burn fat by increasing the metabolic rate after each session. In order to build muscle, your body requires caloric energy, thus by doing at least 10 anaerobic exercises you will burn calories even if your body is at rest.

There are three types of anaerobic exercises: isotonic, isometric, and calisthenics. The isotonic exercises require a full range of motion against a resistance that moves. The most common such exercises are weight lifting exercises with dumbbells and barbells or just springs and bands. Isometric exercises are based on muscle contraction without any motion in the affected joints. The last type, calisthenics, includes exercises without weights that only help increase body strength and flexibility. The most common such exercises are sit-ups, push-ups and squats.