Anaerobic exercise is an important part of any fitness routine. It helps to improve your endurance and strength, and it’s a great way to get your heart rate up without putting too much stress on your joints. This article will provide examples of anaerobic exercises you can do at home.
Benefits of anaerobic exercise
Anaerobic exercise benefits are numerous. Anaerobic exercise benefits include:
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Anaerobic exercise is a great way to build muscle.
Anaerobic exercise increases the amount of time your muscles are under tension, which makes them adapt and grow stronger. Anaerobic exercise builds stronger muscle fibers, an increased number of muscle fibers, and a larger capillary volume within your muscles.
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Anaerobic exercise is a great way to burn fat.
Anaerobic exercise increases the time your body works at a high rate, increasing the number of calories your body burns. Anaerobic exercise also aids in building muscle. The more muscle you have, the higher your BMR (Basal Metabolic Rate) will be, as more muscle burns more calories at rest.
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Anaerobic exercise improves cardiovascular health.
Anaerobic exercising helps to build up the heart which helps improve its ability to pump blood from the chambers of the heart throughout the rest of your body. Anaerobic exercise also helps improve your lung function, which improves the oxygen content of your blood. Proper oxygenation of your blood helps to prevent cardiovascular diseases such as heart attacks and strokes.
What Are Some Examples of Anaerobic Exercise?
Anaerobic exercises are any high-intensity workout that produces lactate at a higher-than-normal rate. Some common anaerobic exercises include sprinting, weight lifting, plyometrics and interval training.
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Sprinting
Sprinting is a common way to improve athletic performance. The high-intensity nature of the sprint makes it an ideal form of anaerobic exercise. Anaerobic sprints are any sprints where lactate may accumulate. Examples of anaerobic sprints include the 100-meter dash, 200-meter dash, 400-meter dash, and 800-meter run.
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Weightlifting
Weight lifting is another anaerobic exercise that can be performed at home or in a gym with little equipment or room for error. An example of weight lifting includes bench presses, leg presses and squats.
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Soccer
Soccer has similar benefits to jumping rope but focuses more on upper-body tactical skills. Focusing mainly on the upper body and good soccer tactics can help increase anaerobic capacity. Anaerobic exercises like soccer can be done in diverse terrain, weather, time of day, and social contexts.
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Skiing
Skiing involves fast movements in all directions. The intensity of ski runs is higher than other forms of running, which requires the muscles to work harder for longer periods. Skiing is an anaerobic exercise that accumulates lactate, making it a fantastic pre-game warmup or cool down after weightlifting or running.
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Hurdles
Hurdles are a great way to increase anaerobic capacity. They are excellent weight training exercises and improve endurance and agility. The athlete must make quick, precise movements under stress when running over hurdles. This exercise can be done on grass fields or indoor tracks, making obstacles easily accessible regardless of weather conditions.
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Plyometric
Plyometric comprises quick muscular contractions and explosive motions to build body power. Jumping ropes are high-intensity leaps that challenge all muscles to work hard for short periods before resting.
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Interval training
Interval training involves high, medium, and low-intensity workouts for a set period or distance to develop cardiovascular endurance. The intense bursts of speed and power increase anaerobic capacity and can be done on any terrain such as in the gym or outdoors.
How Does Anaerobic Exercise Feel?
The high-intensity nature of anaerobic exercises instills a sense of urgency in the exerciser. As the intensity increases, so does the competitiveness and coordination required to complete each movement efficiently and correctly. Anaerobic exercise can also be used to improve skill-specific endurance. Anaerobic workouts can develop muscle strength, endurance, and coordination when performed correctly and regularly.
It is commonly used in physical education classes to promote a healthy lifestyle to students. These classes emphasize the importance of strengthening the lower body, promoting intellectual growth, and developing good sportsmanship. Tired muscles and a lack of oxygen to the muscles cause a feeling of fatigue and soreness.
Final Words
All the examples of anaerobic exercise we shared in this article are fairly easy. Most of them are also free, so you can do them whenever possible. While staying safe while performing these routines is important, they can help you reach your fitness goals faster than ever before. Did you know about any more examples of anaerobic exercise? Tell us in the comments section below!
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