Anaerobic does not use
oxygen to provide energy.
It concentrates on
glycogen stores and is
usually a type of workout
that is short but intense.
Is good for building and
muscles and bones
Anaerobic exercises build
muscle, which can help
the body burn fat even
when you are at rest.
3. How does it work?
When you begin to work out vigorously, there is a
temporary shortage of oxygen being delivered to the
Lactic acid is a by-product of producing energy
With training, the body becomes better equipped to
handle lactic acid.
4. How does it work?
Several efficient changes occur that result in
decreased production of lactic acid and increased
removal of it from the bloodstream.
The body also produces “buffers” that delay the
onset of fatigue during anaerobic exercise.
Studies have shown that with anaerobic training, the
muscle’s buffering capacity is increased by 12% to
It can strengthen your muscles and make them more
You can sprint over various distances, between 60 and
Sprinting can help you build up your leg muscles and
increase your metabolic rate.
You can sprint in your back yard, in the park or around
You should always stretch your muscles thoroughly
before sprinting to avoid injury.
Makes your muscles and bones stronger, builds
muscle and decreases the risk of arthritis, back pain
There are different types of weightlifting;
high-intensity fast bursts of weightlifting with heavy
circuit training, which involves some aerobic exercise, and
lifting very light weights for a longer period of time.
It is vital that you allow your muscles to recover after
a weightlifting training session.
7. Circuit Training
Often used to improve muscular endurance, circuit
training is an efficient way to create an anaerobic
Use very little weight or resistance as you move from
exercise to exercise.
Work at a high intensity for 30 to 60 seconds, taking
a two- or three-minute recovery break after each
Calisthenics is a form of anaerobic exercise that is
usually done without weights and helps increase
your strength and flexibility.
Calisthenics is an isotonic exercise that uses your
body weight as a resistance force which means they
can be done anywhere and without equipment.
Some examples are push-ups, sit-ups, squats and
Activities such as tennis, racquetball, volleyball,
basketball and football are anaerobic, because you
perform points or plays at a very high intensity for
less than two minutes.
Helps prevent health
• Strength training helps
disease, type 2 diabetes,
arthritis and low back pain.
Builds and maintains lean
• The loss of lean muscle mass
can begin as early as your
mid-20s, and it results in a
loss of strength, a slower
metabolism, and decreased
• The loss of lean muscle mass
is not the normal result of
aging, it's primarily the result
of a sedentary lifestyle.
Increases bone strength and
• Anaerobic exercise promotes
increasing bone density and
• A study published in 2002 in
the "Journal of Women Aging"
compared the effects of
different kinds of exercise on
bone density. Researchers
found that jogging, swimming
and calisthenics were weak
predictors of bone density and
bicycling and aerobics were
medium predictors of density.
Weight training and yard work
were strong predictors for
positive bone density.
• By delaying or preventing
osteoporosis, individuals can
prevent debilitating fractures
in later life.
• Strength training boosts
metabolism because it builds
and maintains lean muscle
• Lean muscle mass is
metabolically active tissue, so
the more lean muscle mass
you have the faster your
metabolism will be.
• Though anaerobic exercise
doesn't burn fat like aerobic
workouts, it does gradually
replace fat tissue with muscle
• A study published in 2010 in
the "Korean Diabetes Journal"
found that diabetics who
underwent resistance training
had increased muscle mass
and strength and decreased
• Because fat is replaced with
muscle, people who practice
anaerobic exercises may not
lose weight; instead their
weight may stay constant or
• The increase in muscle raises
the basal metabolic rate.
Reshapes the body and
• No other type of exercise can
reshape your body and
improve your appearance like
strength training can.
• Strength training will give you
a strong, toned, athletic
• Anaerobic exercise may decrease blood pressure, though not
as much as aerobic exercise.
• A meta-analysis published in 2000 in the journal
"Hypertension" found that regular anaerobic training could
reduce systolic pressure by 2 percent and diastolic pressure
by 4 percent. During exercise, however, there is a sharp rise
in blood pressure; peak systolic and diastolic blood pressures
may reach 320/250 mm of mercury with this kind of training.
• According to Cleveland Clinic, strength training is not
recommended in those with moderate to high cardiac risk.
This includes patients with abnormal electrocardiograms,
uncontrolled hypertension, unstable angina, valvular heart
disease and heart rhythm disorders.
• One of the main disadvantages of training
anaerobically is the buildup of lactate within the blood.
• This occurs in trained athletes when their exercise
level reaches 70 to 80 percent of their maximum
• Your liver will clear as much lactate from the blood as
• However, if the accumulation of lactate is greater than
the liver's ability to neutralize it, then your muscles will
feel a burning sensation, and fatigue will soon follow.
Does Not Prolong Life
• While strength training has many benefits, it
ultimately does not prolong life.
• The most common cause of death in the
United States is ischemic heart disease;
strength training does not lower insulin
resistance, significantly reduce blood pressure
or lower cholesterol; these three factors are
important in the formation of atherosclerosis,
the most common cause of heart disease.
If you are new to exercise, do not immediately start with high intensity activity
like anaerobic exercise. Beginners should start with lower-intensity aerobic
exercise for several weeks to build a base level of fitness.
Always check with your doctor before adding anaerobic exercise to your
Anaerobic exercise is not recommended if you are pregnant.
Always warm up before starting any anaerobic exercise, and cool down for
5-10 minutes after your workout session.