A very high intensity and high power version of exercise is known as anaerobic exercise. It is one of the most effective and common type of workout that is probably needed to work out at some point of our lifetime. Anaerobic exercise is a very much calorie touching, endurance building exercise. Hence an anaerobic exercise is defined as a type of physical exercise, intense in nature causing the formation of lactate. This type of exercise is often worked out by athletes to promote strength in non-endurance sports while speeding and powering up their exercise to build mass of body muscles. The energy systems of the muscles gets trained up while performing the anaerobic exercise as compared to the aerobic exercise. Performing the anaerobic helps in achieving great performance within a limited amount of time with intense activities that last for about 2 seconds or about 2 minutes. Anaerobic exercise helps in the metabolism of the whole body with metabolic energy expenditure. Anaerobic energy expenditure is a quite difficult to perform although it has several methods to estimate the anaerobic component of the exercises that are available.
Integrating anaerobic exercise within regular exercise schedule helps in improving the physical heath and performance of an individual. The different types of anaerobic exercise examples are stated as follows:
1. Weight lifting:
In this type of anaerobic exercise includes lifting of weight by exerting body pressure to lift fixed objects. The process of lifting up of objects in a repetitive manner is known as reps. In this type anaerobic exercise, the body rests between each of the repetition. This type of exercise is recommended by experts to be carried out at least two or three sessions of weight lifting in each week.
Rather than performing a steady exercise for a longer period of time sprint exercise can be carried out that are completed with a maximum effort and potential in running. In sprint exercise, the highest energy can be obtained for a shorter distance running at a steady pace as done in marathon. Practicing sprints also helps in speeding up the pace for a longer period of time.
3. High-Intensity Interval Training:
The High Intensity Interval Training of anaerobic exercise includes workout named as Tabata workouts transforming the usual type of aerobic exercise into an anaerobic one by interchanging the movements of high bouts while taking periods of rest.
4. Anaerobic activities:
The 5 activities that are included under anaerobic exercise includes-
Aerobic and anaerobic exercises are both excellent forms of physical activity but there exists some specific difference between the two. Aerobic exercise is defined as exercise where oxygen is used to supply energy in order to sustain the continuous and rhythmic movement of body muscles. Here the body uses a much of carbohydrate and glycogen by storing them as primary fuel for the initial staring of the exercise. This type of exercise is known as “aerobic fat-burning”. Some examples of aerobic exercise include jogging, brisk walking, dancing, cycling, running and many more.
On the other hand, anaerobic exercise is known as the type of exercise that occurs in the absence of any oxygen rather it relies on breakdown of energy from the body muscles. Unlike aerobic exercise, anaerobic exercise does not occur with a continuous flow but instead it is a short duration process with high intensity levels. Anaerobic exercise often uses the fast twitch of muscle fibers in order to carry out the short bursts with high powered exercises. It becomes impossible to carry out any anaerobic exercise for more than a time limit of two to three minutes. In this type of exercise, the muscles will eventually get tired and an individual will feel discomfort and hence will require a break. The resting phase that gets transitioned after this type of anaerobic exercise is termed as aerobic exercise.
Thus the key differences that can be summed up in regards with aerobic and anaerobic exercise includes-
1. The use of oxygen is prevalent in aerobic exercises for distance runners whereas in anaerobic exercise the sprint runners makes use of the anaerobic system to power up their speeds in short distance.
2. Aerobic exercises are performed steadily while anaerobic exercises are quick and require great strength; Building tolerance to fatigue during the process of anaerobic exercise enhances the level of performance.
In spite of this contrast, both aerobic and anaerobic exercises have their definite exercise benefits.
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