For so many years I have been told (I'm a trainer) and read that you should
do anaerobic exercise for healthy, fitness, and body fat management.
I personally
do anaerobic exercise (weight training) 4 days per week.
Not exact matches
RULE # 5: Everyday for 15 minutes you'll shock your healthy hormones into action by
doing anaerobic resistance
exercise.
Do aerobic as well as
anaerobic exercises, including running, jogging, swimming, sprints, interval training, and weight training.
However, the real big advantage bodyweight cardio
exercises have is they allow you to work far more muscle groups and if you
do your chosen
exercises in sets of 10 repetitions and move straight on to the next
exercise this type of training becomes both aerobic and
anaerobic at the same time.
Cardio (short for «cardiovascular training») is a form of aerobic
exercise (as opposed to
anaerobic,) and includes both «steady - state» activities — think running, biking or swimming at a steady pace — and high - intensity activity like HIIT training or Tabata workouts (which can ALSO be
done while you're running, biking or swimming, but also in other ways which I'll talk more in a bit...).
(Just for the record, an
anaerobic exercise is an activity where your lungs don't continually take in additional oxygen, like when you strength train.)
Anaerobic exercise is typically high intensity and is
done for short bursts of time.
Now don't get me wrong about the cardio thing... in reality, I actually work on
exercises that are much tougher and more intense than traditional cardio... I prefer wind sprints, hill sprints, swimming sprints, speed rope jumping, etc to complement my resistance training... all of which are more
anaerobic in nature than aerobic.
If you think you'll
do your learning while you
exercise, say, studying on the elliptical or treadmill (one of my preferred methods when I went to Nutritional Therapy school), keep the
exercise «steady state», and not
anaerobic.
Strength training (a.k.a.
anaerobic training) typically uses weights, but it doesn't have to, bodyweight
exercises like squats and push ups can also be considered strength training depending on the intensity (i.e. how challenging they are for you).
Rebuilding of muscle fibers after
anaerobic exercise takes additional calories, which
does not happen with aerobic
exercise.
Our cardiovascular system needs to be challenged, which
anaerobic training
does far better than any aerobic
exercise regimen.
Strength training with compound, multijoint weightlifting
exercises or
doing a weightlifting circuit that alternates between upper - and lower - body movements places a greater demand on the involved muscles for ATP from the
anaerobic pathways.
Im saying this because in the summer i try to get my upper body stronger but i don't know if i should
do this since often time the workout i
do are
anaerobic (like push ups,
exercises with dumbbells, bench press etc...).
2) if I didn't stop playing tennis completely during this time, and practiced for 3 hours a week (and it obv is
anaerobic for me) are you saying I'd need to
exercise for 12 additional hours during the week aerobically so that 80 % if my training is at maf?
It looks like my mistake was that, when reinroducing training, I would always
do some kind of
anaerobic exercise like sprints or heavy - ish weight lifting.
Since chronic stress (even when it's not clinical) promotes
anaerobic function,
doing intense
exercise (the kind typically recommended for a 10k or in Crossfit) makes it even more difficult for the body to burn fat, recover, or both.
When you challenge your metabolism with
exercise when you don't have a lot of carbs to use for fuel, two things happen: your athletic output (which, in your case, depended on carbs) drops because you only have fats to burn, and your energy levels also drop because when your fat - burning metabolism gets exhausted, there's no other energy system to pick up the slack: even though the
anaerobic (sugar - burning) metabolism isn't exhausted, it doesn't have any fuel to burn.
Their research study, called the Tabata Protocol, published in the journal Medicine and Science in Sports &
Exercise in 1996 concluded that just four minutes of high intensity Tabata interval training
did more to increase aerobic and
anaerobic capacity than
did an hour of steady state cardio
exercise.
Do you think 3x per week of
anaerobic exercise is still to much?