Workout of the week: Anaerobic training for runners. High-intensity intermittent exercise and fat loss. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.
Boosts energyĬonsistent anaerobic exercise increases your body’s ability to store glycogen (what your body uses as energy), giving you more energy for your next bout of intense physical activity. Protects jointsīy building your muscle strength and muscle mass, your joints will be better protected, meaning you’ll have greater protection against injury. Gains in strength and bone density attained by high-intensity anaerobic training, like bodyweight squats and pushups, can reduce your risk for diabetes and heart disease. Need a pick-me-up? Studies show that anaerobic exercise, like strength training, can boost your mood and even fight depression. That means you’ll be able to work out harder, for longer. Increases lactic thresholdīy regularly training above your anaerobic threshold, the body can increase its ability to handle lactic acid, which increases your lactic threshold, or the point at which you experience fatigue. High-intensity exercise is also thought to increase your post-workout calorie burn. The more lean muscle you have, the more calories you’ll burn during your next sweat session. Boosts metabolismĪnaerobic exercise helps boost metabolism as it builds and maintains lean muscle. A 2008 study conducted on division 1A baseball players found that players who did eight 20- to 30-second wind sprints three days a week saw their power increase by an average of 15 percent throughout the season. One study examining the effects of high-intensity training found that while the effect of regular aerobic exercise on body fat is small, HIIT training can result in modest reductions in stomach body fat. In addition to helping your body handle lactic acid more effectively, anaerobic exercise can help you maintain a healthy weight.
This can also decrease your risk of osteoporosis. Increases bone strength and densityĪnaerobic activity - like resistance training - can increase the strength and density of your bones. But the benefits that come with the intense fitness regime are enough to make you want to power through your next workout. If anaerobic exercise sounds like a lot of work, that’s because it is. That means you’ll get tired less quickly. This process also produces lactic acid, which is the reason why your muscles get so tired after the energy burst.īy engaging in anaerobic exercise regularly, your body will be able to tolerate and eliminate lactic acid more effectively. Glycolysis occurs in muscle cells during high-intensity training without oxygen, producing energy quickly. That means anaerobic exercise must be fueled using glucose through a process called glycolysis.
When you begin to exercise vigorously, there is a temporary shortage of oxygen getting delivered to your working muscles. Glucose is available in the muscles for quick and short bursts of movement, and can be used when the aerobic system is maxed out for a short period of time. Anaerobic exercise, on the other hand, can only use glucose for fuel. Since aerobic exercise uses oxygen to produce energy, it can use both fat and glucose for fuel. Oxygen is required for the body to be able to use fat for fuel.
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