Anaerobic Training – What Is It? Rules, Examples, and Effects of Anaerobic Exercise
Anaerobic training is high-intensity exercise without oxygen that can speed up metabolism, support fat burning, and even help increase muscle strength and mass. What is anaerobic training exactly? Anaerobic exercise examples - which anaerobic workouts are worth trying? Who should practice anaerobic exercise?
Table of contents
What is anaerobic training?
Anaerobic training, also known as oxygen-free training, is a type of physical activity in which energy is obtained through anaerobic processes - meaning without using oxygen. It is a short-term but intense form of exercise during which the cardiovascular system is unable to supply enough oxygen to the muscles.
During intense exercise, the body’s demand for oxygen exceeds its supply, leading to temporary oxygen deficiency in the muscles.
In muscle cells deprived of oxygen, glycolysis occurs - the body draws energy from muscle glycogen first, then from liver glycogen. Once glycogen stores are depleted, energy is derived from fatty acids, and lactic acid is produced in the muscles
Anaerobic training and maximum heart rate
Anaerobic exercise takes place in the high ranges of maximum heart rate (HRmax). Before starting anaerobic workouts, it is worth understanding what maximum heart rate is and calculating your own approximate HRmax.
Maximum heart rate is the highest heart rate a person can reach during exercise. It can also be defined as the maximum number of heartbeats per minute. The HRmax value can be calculated using available formulas. The most common are:
- Fox and Haskell formula: HRmax = 220 - age, regardless of gender.
- John Moores University formula: HRmax for women = 216 - 1.09 × age, and HRmax for men = 202 - 0.55 × age.
It is assumed that during anaerobic exercises, the heart rate should be around 80-90% of HRmax. Therefore, while performing anaerobic activities, it is not possible to maintain a casual conversation, unlike during aerobic training. Anaerobic workouts cause shortness of breath that prevents free talking.
Rules of anaerobic training - how to perform anaerobic exercises?
Athletes choosing anaerobic training should keep in mind that:
- anaerobic training is very high intensity, with heart rate at around 80-90% HRmax,
- anaerobic exercises should be performed for a short time - no more than 60 minutes,
- regularity is key - it is recommended to train anaerobically no more than 3-4 times a week,
- proper recovery after anaerobic training is crucial - too short breaks between sessions may lead to overtraining.
Every anaerobic workout should start with a warm-up to prepare the body for intense activity. The training should end with stretching exercises.
Who is anaerobic training for?
Anaerobic training is recommended for intermediate and experienced athletes who aim to build muscle mass and strength.
It may also be a good choice for people wanting to improve endurance, increase power, or those who don’t have time for long workouts and prefer short but challenging sessions.
Examples of anaerobic exercises
Almost any high-intensity activity performed at 80-90% of HRmax can be considered anaerobic training. This means you can use well-known exercises, simply increasing the pace and shortening rest times. Fast cycling or spinning, for example, can be anaerobic.
Anaerobic exercises can be done at the gym, at home, or outdoors. The most popular include Tabata training, HIIT, powerlifting, CrossFit, resistance training, and plyometric exercises. Anaerobic running - such as short-distance sprints - is also a favorite among fans of high-intensity workouts.
Example exercises often used in anaerobic training include:
- jumping jacks,
- push-ups,
- squats,
- jump squats,
- high knees,
- plank,
- burpees,
- pull-ups,
- weightlifting.
Effects and benefits of anaerobic training
The high intensity of anaerobic exercises allows for efficient calorie burning - anaerobic training can speed up metabolism and fat burning for up to 48 hours after the workout. Studies show that interval training can be more effective for fat loss than aerobic exercise.
Anaerobic workouts are short but can improve endurance, help build muscle mass, and enhance muscle strength and physical performance. They can also strengthen bones by improving bone mineral density, and increase VO2max.
The mental benefits are also important - anaerobic exercise can reduce stress and tension, improving overall well-being.
Regular anaerobic training can also reduce muscle soreness, thanks to greater tolerance to lactic acid and better removal of toxins from the body. Additionally, it may improve blood sugar levels and have a positive effect on lipid balance.
Anaerobic training - contraindications and side effects
Anaerobic exercise is a significant load on the body - improper technique or using excessive weights can cause injuries, joint strain, or overuse problems. For this reason, it is not recommended for beginners who have not yet mastered proper exercise form.
It should also be avoided by those recovering from injuries or surgeries. Special caution is needed for people with conditions such as cardiovascular issues, hypertension, or joint pain - in such cases, consulting a doctor or physiotherapist before starting anaerobic workouts is advised.