Utilize Anaerobic Exercise to Achieve These Health Benefits

Anaerobic exercise is any activity that breaks down glucose for energy without using oxygen. This form of exercise is usually short in time but high in intensity. Anaerobic activities include training methods like resistance training, sprints, plyometric workouts, and HIIT training (High-intensity interval training). This form of exercise is an essential piece of any well-rounded training program and should be utilized in a variety of ways based on your personal goals. Consistently performing anaerobic exercises is often accompanied by numerous different health benefits.

1. Anaerobic Exercise Builds Muscular Strength and Power – High-intensity exercise such as weightlifting is essential in increasing muscle mass. This can be essential in improving athletic performance or delaying effects of aging by maintaining essential body functions.

2. Use Anaerobic Exercise as a Weight Loss Tool – Building more muscle using anaerobic exercise, you are increasing lean body mass. Aerobic exercises burn a tremendous number of calories. As you increase lean body mass, it requires more energy to maintain. This, in turn, increases your basal metabolic rate. In other words, you will start to burn more calories even when you’re just sitting around.

3. Strengthen Bones – When you place a load or a resistance on the bones, you are forcing them to adapt. The bones will adapt by increasing density and size. This becomes particularly important especially as we age. Bones become more likely to decrease in size and density with age, known as osteoporosis.

4. Fight Fatigue – These workouts improve your capacity to store glycogen in the muscles. This is the source that your body uses for energy in future bouts of training.

5. Reduce Risk of Disease – Gains achieved through this method of exercise can help reduce common but serious diseases such as cardiovascular disease and diabetes.

Are you unsure about what exercises to do? Below are some easy exercises you can do to achieve some of the benefits listed above while getting in a good sweat!

1. Plyometric Training Exercises

If you are a beginner, begin with a jump rope. Do not push yourself too hard initially. It is important to give your body time to transition and get associated with new movements.

a.     Jump Rope

b.     Box Jumps

c.     Broad Jumps

d.     Lunge Jumps

e.     Lateral lunge Jumps

1. Resistance Exercises

You should try to do resistance training at least twice a week for 30 minutes. Similar to plyometric training, begin light and gauge what weight is right from you. Increase weight accordingly to keep the exercises challenging. Below are some basic workouts to help you get started!

a.     Pushups

b.     Squats

c.     Pullups

d.     Lunges

e.     Rows

f.      Biceps Curls

g.     Bench Press

h.     Overhead Press

Many variations of the exercises highlighted above can be found within the SimpleTherapy platform. Our database of exercises can help you to maintain muscle mass and keep bones strong. Although many of these exercises are not high in intensity, they will be sure to help establish a solid foundation on which you can continue to build and progress. If you have any questions about the information provided above, you can schedule a quick chat with one of our designated health coaches!