The anaerobic resistance It is one in which the body is able to withstand very intense efforts during an oxygen debt; that is, a greater amount of oxygen is required than the cardiovascular system itself can give the body.
During the training sessions, various exercises are performed that combine anaerobic and aerobic resistance, in search of obtaining the greatest benefits for the body from both..
In the presence of anaerobic resistance, exercise is usually very intense and requires large amounts of effort in very short periods of time, in which the heart rate starts at 180 per minute..
An athlete who has an optimal anaerobic resistance will be able to support a concentrated muscular work, of very high intensity and short, during which the strength of the muscles involved is enhanced..
Article index
Basically, anaerobic exercises differ from aerobic exercises by the following characteristics:
Aerobic-type exercises usually last several minutes and have a progressive rhythm, while anaerobic exercises are of short duration, as if they were an explosion, as they are very fast.
In aerobic exercises, different groups of muscles are involved that generate movements, while in anaerobic exercises the effort is concentrated in particular groups of muscles, even isolating the work that is required to be performed in these. This is why it is stated that anaerobic exercises are static..
Anaerobic exercises require a great effort to be able to perform them, which translates into a concentrated demand on the muscles that are being worked. In contrast, the intensity in aerobic exercises is progressive.
During the performance of an anaerobic exercise routine, the body takes energy from the reserves that the muscles have.
On the other hand, during an aerobic exercise the energy comes from the incorporation of oxygen from the air, which means that during dynamic exercises the respiratory and circulatory systems actively work..
Exercises that develop anaerobic endurance can be classified in a number of ways. Below we describe some of the most prominent categories:
According to where the muscles obtain the energy to carry out the effort to which they are being subjected, anaerobic resistance can be divided into two groups: alactic anaerobic resistance and lactic anaerobic resistance.
The anaerobic alactic resistance is one that is performed when the effort is highly concentrated in exercises of very short duration, in which the body does not have enough time to produce lactic acid and accumulate it.
When the intensity of the exercise is very explosive, efforts of less than 5 seconds are made, in which the muscles take the energy of adenosine triphosphate.
If the exercise is carried out between 5 and 20 seconds, the energy source is combined between adenosine triphosphate and phosphocreatine, which is depleted after 20 seconds.
On the other hand, in lactic anaerobic type workouts, the muscles are subjected to effort for several seconds and lactate accumulates. When the exercise lasts between 20 and 45 seconds, the muscles take energy from the glycogen and the lactic acid is at its maximum levels.
If the effort exceeds 45 seconds and can reach 120 seconds, the source of energy continues to be glycogen. However, the intensity of the effort has decreased to 90% and with this, the manufacture and accumulation of lactic acid also decreases..
Anaerobic resistance can also be classified according to whether movement occurs. Dynamic exercises are also known as isotonics. These are those that are performed when a muscle contracts to overcome a resistance that it can move; for example, when lifting weights.
On the other hand, the static ones are known as isometrics and are generated when the muscular contraction is sustained to try to overcome a fixed resistance; for example, when a wall is pushed.
To achieve well-being and improve health conditions, it is recommended to perform at least 30 minutes a day of exercises 3 or 4 times a week.
It is important to note that training routines generally combine aerobic and anaerobic exercises to achieve a wide spectrum of positive effects..
With regard to anaerobic exercises, their main health benefits are the following:
Strength training is ideal for building muscle mass and maintaining it. A sedentary life causes the muscles to waste away, so doing anaerobic exercises is the appropriate way to keep the muscles in tone and thus have a functional and autonomous life.
An anaerobic workout will strengthen the bones, support the muscles. Therefore, it is ideal for preventing osteoporosis.
Muscle mass is the tissue that makes metabolism faster, so the greater the muscle mass, the lower the fat deposits and, therefore, the general metabolism will be faster..
Scientific studies have shown that athletes who incorporate anaerobic exercises into their workouts have greater power and strength.
For example, baseball players are able to improve their results on the field when they include these types of routines in their daily workouts..
Toned muscles translate to much tighter, less sagging and visibly better skin. In addition, as it works on muscle mass, accumulated fat is considerably reduced and, consequently, the body will look much leaner and with an athletic appearance..
Anaerobic training has positive effects on the mood of those who do it, as it gives them an extra energy that has a positive impact on their emotions. For this reason, this type of training is recommended to patients facing depressive symptoms..
By improving the general condition of the body and providing greater strength and resistance to the muscles, those exercises that work on anaerobic resistance have a positive effect by reducing the risks of heart attack and diabetes..
Among the main anaerobic exercises, the following stand out:
During this training the muscles work at maximum capacity for a short period of time. This exercise builds muscle strength and endurance, which results in hypertrophy of the muscles.
An example of this is the 100 meter dash. There what is worked is the speed together with the strength of the legs and torso, above the rest of the muscles.
Work what is called the core of the body is key to improving strength and endurance. During the effort in the abdominal muscles the muscular resistance is maximized.
In this exercise, the arm muscles have the task of lifting the weight of the body in a certain number of repetitions. Hypertrophy of the muscle groups involved is sought without resorting to the consumption of oxygen as energy.
It consists of maintaining a muscular position for a time, without moving and maintaining the contraction of the muscles that are being worked. In this way, muscular endurance will be worked without using oxygen..
Examples of isometric exercises are: static plank on arms or elbows, static squats, side squat, lateral static plank and static stride, among others..
Jumps are made on boxes of different sizes with the legs together. In this way the muscles accumulate energy, working on power and resistance. This type of training is very common in training routines. crossfit.
The medicine ball is a ball filled with a heavy material that is used to perform different types of exercises and physical rehabilitation.
The medicine ball toss is an explosive workout in which you take momentum to throw the ball behind your head with force.
It is done without having any type of access to oxygen because breathing is completely suspended while diving.
It is an extreme sport in which the freediver plunges to great depths without breathing, or long distances are covered with the voluntary suspension of breath in the water..
Focused on working chest and arms, they use gravity as resistance to overcome to raise the weight of their own body. As the training progresses, the short sessions of effort are increased and, consequently, the number of push-ups to perform.
The weight of the torso and arms is dropped on the quadriceps, which have the task of lifting the body and lowering it again. During short, intense squat sessions, the body does not work with oxygen for fuel.
Yet No Comments