Examples of Anaerobic Exercise – Maintaining fitness and excellent health requires regular exercise. Aerobic exercises such as running, cycling, or swimming are great ways to burn calories. Anaerobic exercises, however, include activities such as sprinting, lifting weights, and playing sports where oxygen isn’t needed. These types of exercises are also known as high-intensity interval training (HIIT).
Aerobic exercise is generally considered safe and effective at burning fat. However, some people experience muscle soreness after intense workouts. This is because anaerobic exercises involve short bursts of intense movement followed by periods of rest. The body has to adapt to these changes in order to prevent injury.
Anaerobic exercises are often recommended for those who want to lose weight quickly. They target specific muscles and increase metabolism, helping to burn fat faster. For example, sprinting or jumping rope are examples of anaerobic exercises.
Examples of Anaerobic Exercise – Sprinting
Sprinting is the fastest type of running; it involves quick bursts of speed followed by short rest periods. In sprinting, muscles contract and relax rapidly, causing them to work harder than they would if they were at a normal pace.
The body uses oxygen to break down food (the aerobic system) and uses the energy released to perform various activities. However, some physical activity does not require oxygen, such as muscle contraction. Instead, it relies on a different metabolic pathway called anaerobic respiration. Anaerobic respiration causes lactic acid to build up in the blood and muscles. The lactic acid buildup is what makes sprinting feel hard.
Anaerobic exercises are performed without oxygen. Because they do not rely on oxygen, they cause less damage to the body. When performing anaerobic exercises, the heart beats faster and the breathing rate increases. There are many types of anaerobic exercises including push-ups, squats, lunges, jumping jacks, burpees, mountain climbers, mountain walks, and rope climbs.
Examples of Anaerobic Exercise – Weight Lifting
Weight lifting is considered to be an aerobic activity because the heart rate increases while exercising. Anaerobic exercise is any type of physical activity that uses oxygen to metabolize glucose (or glycogen) stored in muscle cells. Anaerobic training is primarily concerned with building up muscle mass, but it also helps develop endurance. Anaerobic exercises tend to produce lactic acid in the muscles during intense work. As the body’s natural pH level rises, it becomes harder for the blood to carry away excess hydrogen ions (H+) produced by the breakdown of lactic acid. When this happens, the muscles become fatigued and sore. An increase in lactate levels causes pain in the muscles, especially if they have been working hard.
The major advantage of weightlifting over cardio-type exercise is that it builds muscle more effectively than cardio exercise. Cardio exercises burn fat but do not build muscle. In fact, because of their low intensity, these types of workouts may actually reduce your lean muscle mass. Weightlifting builds muscle and burns fat at the same time.
Aerobic exercise is generally performed at a moderate pace and is characterized by steady breathing. Aerobic exercises involve the continuous movement of large muscle groups, such as running, walking, swimming, etc. Aerobic activities require the use of oxygen to metabolize fuel stored in the muscle cells.
Examples of Anaerobic Exercise – Exercise Types:
There are two basic categories of anaerobic exercise. These are:
Strength Training: Strength training is designed to improve muscular strength and power. It involves heavy weights and short rest intervals between sets.
Power Training: Power training focuses on developing speed, agility, and quickness. It involves lighter weights and longer rest intervals between sets. A good example of power training would be sprinting or jumping rope.
Both forms of anaerobic exercise provide cardiovascular benefits. However, the primary goal of both forms is to build muscle.
Benefits of Weightlifting:
• Increases Muscle Mass
• Improves Flexibility
• Builds Endurance
• Reduces Fatigue
Examples of Anaerobic Exercise – Jumping Rope
Jump rope is a great way to get some aerobic activity in while also building strength, balance, coordination, flexibility, and cardio endurance. Jump ropes have been around since ancient times and were originally used for military training.
The jump rope consists of a long handle connected to two handles at either end. Each handle is attached to a spring-loaded weight. When you jump, the rope pulls back and then rebounds forward towards your body, giving you a quick burst of energy. You can use the rebound motion to help propel you forward, or simply hold onto the rope and let yourself fall back down.
As you become stronger, you’ll find that you can move faster and jump higher. Try jumping rope for 30 seconds, followed by 60 seconds of rest before repeating the sequence. Do three sets of 10 repetitions.
You can do jump roping indoors or out. Indoors, you may want to buy a jump rope with a hand grip. Outdoor jump ropes are much heavier than those used for indoor workouts, and they are often set on a stand instead of hanging from handgrips.
If you don’t have a jump rope, you can still do a similar workout using a treadmill or stationary bike. Simply start off slowly, increasing speed and incline over time until you’re doing a full-body workout.
Examples of Anaerobic Exercise – Playing Sports
1. Soccer
Soccer is a sport played indoors and outdoors. The game involves two teams, each team having 11 players. Each player must have at least 5 touches on the ball and may not use their hands. One section is designated for the goalie and the other two for the opposing team. There are 10 minutes of play per half (two 45-minute halves). If the score is tied after regulation time, then extra time and/or penalty kicks follow.
2. Basketball
The object of the game is to shoot a basketball through the basket using only the shooting hand. Players dribble the ball around the perimeter of the court while attempting to pass the ball to teammates. When a shot is taken, the shooter’s foot should remain planted until the ball passes completely through the hoop. No rebounds are allowed and no passing beyond the free throw line is permitted.
3. Football
Teams consist of four offensive linemen, four defensive linemen, four linebackers, two quarterbacks, two running backs, two receivers, and a kicker or punter. The offense begins the game by lining up in the center of the field and kicking off the ball to the defense. The offense’s goal is to advance the football downfield toward the opponent’s end zone. Once the ball carrier reaches the opponent’s red zone, he is given permission to attempt a touchdown run. After touchdown runs, the quarterback attempts a forward pass to his receiver who is covered by a defender. If the receiver successfully catches the ball, he is given possession of the ball and is allowed to return it to the point where he caught the ball. If the receiver drops the ball, however, he loses possession of the ball and the ball is returned to the spot of the fumble.
4. Tennis
Tennis is a sport played indoors or outdoors depending on weather conditions. It is played with a racquet and a tennis ball. A match consists of three sets, each set consisting of six games. Games are won when the first serve is unreturned, the second serves is unreturned, or the third serves is unreturned. In the case of a tie score, the number of games won by either side determines the winner.
5. Volleyball
Volleyball is a sport played indoors between two teams of eight players each. Both teams stand in opposite corners of the playing area. Each team has a net over its corner, and these nets meet in the middle of the floor. The object of volleyball is to prevent the opponents from scoring points by hitting the ball back over the net. Points are scored when a player hits the ball in the air above the net and lands it in front of the opponent’s net.
6. Baseball
Baseball is a sport played both indoors and outdoors. Each team stands on opposite corners of the field. The objective of baseball is to hit a pitched ball with a bat and get it into the opposing team’s base. To do this, the batter swings the bat in an arc motion and tries to hit the ball towards home plate. The batter must keep contact with the ball throughout the swing. The home plate is the target of the batter’s strike. If the batter does not make contact with the ball, the batter is out. If the batter makes contact with the ball, he is awarded a single if the batter strikes the ball before reaching home plate. He is awarded a double if he hits the ball before reaching home plate and he is awarded a triple if he hits the ball after reaching home plate.
7. Golf
Golf is a sport played both outdoors and indoors. It is played with clubs and a golf ball. Clubs vary in length, weight, and type. Holes range in distance from 100 yards to nearly 600 yards. There is a tee box at the beginning of each hole. Tee boxes are marked with flags. At the top of each flag is the name of the hole. Between the tee box and the green is a fairway, which is the grassy portion of the course. The fairway is bordered by rough, which is an uncut area of grass and shrubs. On the fairway lies the putting surface, known as the green. Greens are measured by how many strokes they will take to reach the hole. The hole is made by a cup-shaped depression in the ground. The hole is surrounded by a lip called the “basket.”
