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    Anaerobics

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    This document discusses anaerobic exercise, which uses energy stored in muscles rather than oxygen. It is a high-intensity exercise like weightlifting, HIIT, or circuit training. Anaerobic exercise offers benefits like improved cardiovascular endurance and muscle building. The CDC recommends at least 150 minutes of moderate exercise per week along with 2 or more days of strength training. Strength training is important for health as it helps maintain muscle mass and burn calories.

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    Anaerobics

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    Rendon labador
    32 views2 pages
    This document discusses anaerobic exercise, which uses energy stored in muscles rather than oxygen. It is a high-intensity exercise like weightlifting, HIIT, or circuit training. Anaerobic exercise offers benefits like improved cardiovascular endurance and muscle building. The CDC recommends at least 150 minutes of moderate exercise per week along with 2 or more days of strength training. Strength training is important for health as it helps maintain muscle mass and burn calories.

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    This document discusses anaerobic exercise, which uses energy stored in muscles rather than oxygen. It is a high-intensity exercise like weightlifting, HIIT, or circuit training. Anaerobic exercise offers benefits like improved cardiovascular endurance and muscle building. The CDC recommends at least 150 minutes of moderate exercise per week along with 2 or more days of strength training. Strength training is important for health as it helps maintain muscle mass and burn calories.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    32 views2 pages

    Anaerobics

    Uploaded by

    Rendon labador
    This document discusses anaerobic exercise, which uses energy stored in muscles rather than oxygen. It is a high-intensity exercise like weightlifting, HIIT, or circuit training. Anaerobic exercise offers benefits like improved cardiovascular endurance and muscle building. The CDC recommends at least 150 minutes of moderate exercise per week along with 2 or more days of strength training. Strength training is important for health as it helps maintain muscle mass and burn calories.

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    of 2

    PANGASINAN STATE UNIVERSITY

    Urdaneta City, Pangasinan


    PE 1 Movements Enhancement

    J
    Anaerobic exercise is like aerobic exercise but uses a different form of energy —
    quickly and immediately. Anaerobic exercises include high-intensity interval training
    (HIIT), weightlifting, circuit training, Pilates, yoga, and other forms of strength training.

    This type of exercise offers many health benefits. It’s a great way to improve your
    cardiovascular endurance as well as build and maintain muscle and lose weight. Along
    with aerobic (or cardiovascular) exercise, anaerobic exercise should be a regular part of
    your weekly workout routine.

    Anaerobic vs. Aerobic Exercise

    Aerobic means “with oxygen,” and anaerobic means “without oxygen.” Both are
    important for your overall health because they challenge your body in different ways.

    Anaerobic exercise involves short, fast, high-intensity exercises that don’t make
    your body use oxygen like it does for cardio (or aerobic) activities. Instead, anaerobic
    activities break down glucose that's already in your muscles for a form of energy. Aerobic
    exercises rely on energy stored in your body from carbs, protein, fat, and the oxygen you
    breathe:

    You usually repeat anaerobic movements for 10 or 15 seconds before moving on


    to another type of movement. Aerobic exercises are easy to do for longer times,
    depending on your physical abilities.

    There's often a gray area where aerobic and anaerobic exercise overlap. Your
    aerobic exercise may turn into anaerobic if you raise the intensity past the point where
    you're able to sustain that activity.

    For example, if a runner’s pace is too fast, they won’t be able to keep a consistent
    speed for long, turning their aerobic workout into an anaerobic one.

    CrossFit is another fitness regimen that meets in between aerobic and anaerobic
    exercise. It combines the fat-burning power of aerobic activities with the strength training
    of anaerobic exercise.

    Types of Anaerobic Exercise

    Examples of anaerobic exercise include:


    • High-intensity interval training (HIIT)
    • Strength training and weight lifting that challenges your body
    • Calisthenics like jump squats, box jumps, and plyometrics

    Anaerobic exercise isn't easy, so it’s important to find a certified personal trainer to
    help you develop a routine and learn proper form. Many gyms also offer classes that
    include anaerobic workouts.

    PE 1
    PANGASINAN STATE UNIVERSITY
    Urdaneta City, Pangasinan
    PE 1 Movements Enhancement

    J
    Once you’re ready to begin, follow these basic tips to get started:

    • Spend at least 5 minutes warming up.


    • Focus on your larger muscle groups before moving to smaller muscles.
    • Aim for three sets of eight to 15 repetitions of each exercise.
    • If you feel like you could do more after the last repetition, raise the intensity or
    weight.
    • Rotate through eight to 10 exercises in a routine.
    • Remember that technique is more important than speed.
    • Mix it up and incorporate different exercises over time to challenge your body in
    new ways.

    Talk to your doctor before beginning an exercise routine. They can help you find a
    good regimen based on your fitness level and medical history. An injury could set you
    back weeks or months. Start slow and build up over time as you boost your endurance.

    Effects of Anaerobic Exercise on Your Health

    Anaerobic exercise offers several health benefits. It can:


    • Strengthen bones
    • Burn fat
    • Boost muscle development
    • Help you keep muscle mass as you age

    After age 27, you start to lose about 1% of your muscle mass each year. You can slow
    this loss by staying active and including anaerobic strength training in your exercise
    regimen.

    Muscle burns more calories than fat. By building up muscle mass, you ensure more
    fat-burning potential daily, even when you’re not working out. This also helps raise your
    energy level for everyday activities.

    How Much Anaerobic Exercise Do You Need Per Week?

    The CDC recommends an average of 150 minutes of moderate activity each week,
    along with 2 or more days of strength training (or anaerobic exercise).

    This breaks down to about 30 minutes of moderate aerobic activity, or 15 minutes


    of vigorous aerobic activity, 5 days per week, along with 2 days of strength training.

    Strength training is just as important as cardio for your health. Remember that
    you’re more likely to stick to an exercise routine if it’s something you enjoy doing. If you
    try an anaerobic exercise and don’t love it, try something else. Also, consider switching
    up your routine on a regular basis so you continue to challenge your body while keeping
    yourself from getting bored.

    PE 1

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