Anaerobic exercise refers to any exercise that does not use oxygen in the body as the main source of energy. As a result, anaerobic exercise requires short, sudden bursts of energy. For example, high-intensity interval training (HIIT), weightlifting, circuit training, Pilates, yoga, and other forms of strength training.
Read on to find out how aerobic and anaerobic exercise differ and how to add them to your routine.
Anaerobic Exercise vs. Aerobic Exercise
The word aerobic means “aerobic” and anaerobic means the opposite – “no oxygen”. Anaerobic exercise is usually more intense than aerobic exercise and therefore has a shorter duration.
Some examples of anaerobic exercise include:
- Dash
- Weightlifting
- High-intensity interval training (HIIT)
- Plyometrics
This does not mean that anaerobic exercise does not require oxygen, because of course, no matter what kind of exercise you do, you will need it. This means that anaerobic exercise does not utilize oxygen in the same way that aerobic exercise (or aerobic exercise) does. Instead, anaerobic activity breaks down glucose already in the muscles for fuel, rather than using oxygen inhaled during exercise.
Glucose is the main source of energy in your body, you get glucose from carbohydrates, which are then broken down into glucose by enzymes in your body. When your body needs glucose for fuel, your liver also produces glucose. Breaking down glucose creates lactic acid, a chemical that gives your muscles a burning sensation when you exercise.
Aerobic exercise refers to any physical activity that maximizes the delivery of oxygen to the muscles and uses the oxygen to produce energy for the body. In general, aerobic exercise requires the use of large muscle groups and can last for a long time, such as swimming and dancing. Many activities focus on endurance, as the goal is to maximize the body’s oxygen utilization by increasing heart rate and breathing.
Aerobic and anaerobic exercise have similar benefits:
- Improves blood circulation
- Strengthens your heart muscle
- Improves blood lipids – reduces bad cholesterol and raises good cholesterol
- Burns calories and aids in weight loss
- Increases metabolism
- Lowers blood pressure
- Improves mood
The biggest difference between aerobic and anaerobic exercise is that anaerobic exercise has the ability to build muscle. Doing anaerobic exercise, such as weightlifting, can cause micro-tears in the muscles that will recover over time, helping your body become stronger.
Anaerobic Exercise to Do
Anaerobic exercise should be vigorous and use an energy pathway called anaerobic glycolysis. Anaerobic glycolysis is the process by which glucose is converted into lactic acid when oxygen is limited.
This causes lactic acid to build up in your muscles, which can cause you to feel your muscles “burning” during anaerobic activity. When this happens, you have to allow your body to recover and replenish oxygen in these areas, which is why you can’t sustain your workout for a long time.
Weightlifting
Weightlifting, also known as strength, weights, or resistance training, is a type of strength training that aims to develop the strength, size, and maintain strength of skeletal muscles. It uses gravity to fight or resist weight in the form of weight bars, dumbbells, or weight weights.
If you’re not moving overweight like you would with weightlifting or muscle-building exercises, then this doesn’t seem like a strenuous activity. But it’s not the amount of weight that causes anaerobic exercise. Since a large burst of energy is required in a relatively short period of time, the exercise is anaerobic exercise.
High-intensity interval training (HIIT)
High-intensity interval training (HIIT) is a type of interval training that alternates between very short bursts of strenuous activity and short recovery times with near-maximum (“all-out”) effort.
Typically, the duration of strenuous activity can range from 30 seconds to 3 minutes, but it can also be as short as 8 seconds. Recovery time is usually equal to or longer than the time spent working at complete rest or low-intensity exercise.
HIIT is a great way to make the most of your limited time. During HIIT, you’ll work out at near maximum capacity, so even if you’re only doing a small amount of exercise, you’ll burn as much energy as possible.
Benefits of Anaerobic Exercise
Anaerobic exercise can provide you with all the benefits of aerobic exercise, but it can also increase your muscle strength, mass, and strength, and help improve your blood sugar control and insulin sensitivity. Overall, anaerobic exercise can help you improve circulation and cholesterol, boost heart function, lower blood pressure, help with weight loss, and improve mood.
Improve your fitness level
Like anything you start brand new, anaerobic exercise can be difficult at first, especially if you’re exercising yourself in a way you’ve never done before. However, when you continue to do anaerobic exercise, your body adapts and the movements become easier. You’ll be able to move more weight, increase the number of repetitions, or shorten your rest periods before you feel exhausted.
Improve your heart health
You may have heard that aerobic exercise such as walking and jogging is very effective in preventing heart disease, improving blood pressure and cholesterol, and boosting heart function. However, it also recommends that adults, including those with chronic diseases, engage in anaerobic exercise at least two days a week to improve cardiovascular health. This is because your body composition changes the most when you do a combination of aerobic and anaerobic exercise – both types of exercise promote fat loss, while anaerobic exercise promotes an increase in lean muscle mass.
Helps with blood sugar management
Anaerobic exercise is also beneficial for blood sugar control. Resistance training and increasing muscle mass can help control blood sugar by increasing the body’s sensitivity to insulin and glucose tolerance.
Insulin receptors are found on the surface of liver, fat, and skeletal muscle cells. More lean muscle means more muscle fibers that can respond to insulin and use glucose in the blood more efficiently.
Conclusion
Anaerobic exercise uses glucose for energy, not oxygen. Anaerobic exercise involves short bursts of high intensity and short bursts of low intensity, so your workout can be done in less time than aerobic exercise.
Aerobic and anaerobic exercise have many benefits in common, but only anaerobic exercise can increase lean muscle mass and strength and improve explosiveness. Any physical activity will improve your health, but anaerobic exercise can also improve health, cardiovascular health, and blood sugar control.
