There are two types of load - aerobic and anaerobic. The first of them is actively offering a lot of fitness clubs, advertising a variety of types of aerobics, but about anaerobic load, many of us are very little aware. Consider what anaerobic loads are and what they give the human body.
Anaerobic exercise
If you understand the terminology, then everything is simple: "aerobic" means the presence of oxygen, and "anaerobic" means the absence of oxygen. Aerobic training , as a rule, is long, and performed at the same pace, not too intense, which allows the body to freely obtain air. Anaerobic exercises suggest short-term, but high-intensity training, during which the body feels a lack of oxygen. At the same time, the energy stored in the muscles is actively consumed. The main condition of anaerobic loads is their high intensity: weightlifting, any sprint, jumping rope, climbing, walking up the stairs - all where quick or heavy actions are involved.
The principle of the action of anaerobic loads is quite simple, but it still forces us to turn to internal processes. So, during intensive training muscles lack oxygen, why lactic acid accumulates. When it becomes quite a lot, it causes muscle fatigue. Gradually, anaerobic training improves the body's ability and lactic acid is released faster and faster, allowing you to increase the time of intense exercise and at the same time - endurance and strength.
Is anaerobic load better than any other?
Today, experts are inclined to believe that not aerobic, but anaerobic, loads can more effectively impact the body - not only in the traditional sense of increasing strength, but also for losing weight. It all depends on how you apply them. The loads of anaerobic capabilities of the body improve multifaceted:
- strengthening muscles, with a protein diet - their increase;
- improving the functioning of the respiratory and cardiovascular systems;
- improving the body's ability to resist toxins;
- accelerated removal of toxins.
Despite the fact that aerobic training during the session burns more calories than anaerobic, due to the need to restore the muscles, the calorie consumption continues for another 12 hours after anaerobic training. In addition, strengthened muscles spend a lot of calories on their life, which allows you to lose weight much faster and more efficiently.
Anaerobic exercise
In the conditions of anaerobic load, much less time is required for training, and the results are no worse than a full 40-minute run. Experts believe that only 12 minutes of anaerobic interval load per day is enough to not know the problems with excess weight! However, such loads are usually more popular among those who seek to increase their strength and endurance.
Let us consider in more detail which exercises can be included in your training:
- Any exercise using a large weight - whether it is a bar, exercise machines or dumbbells;
- any exercises that require you to give 100% (for example, a sprint).
If you decide to conduct interval training, do not forget that for every minute of the maximum intensity of the exercise should have a minute of rest. For example, if you use an exercise bike , it should look like this:
- 1,3,5,7,9,11 minutes - you pedal at the fastest pace with full return;
- 2,4,6,8,10,12 minutes - you pedal slowly, putting your breath in order.
Similarly, you can train using a variety of types of loads, most importantly - to comply with the regime.