Anaerobic Exercises: Fitness Benefits & Examples

When it comes to fitness, many people focus on aerobic exercise like running. While aerobic workouts are important especially for cardiovascular health, anaerobic exercise is crucial for a well-rounded fitness routine and maintaining health.  

Our guide will examine anaerobic exercise, why it’s important, its benefits, and the different types of anaerobic exercises and provide tips for beginners. By the end of this article, you’ll be grabbing your workout clothes and heading to the gym for your best anaerobic workout.

Anaerobic exercise, means “without oxygen.” During anaerobic activities, your body relies on energy sources that do not require oxygen. This type of exercise is characterized by short bursts of intense effort or energy, and it pushes your muscles to their limits.

In contrast, aerobic exercise requires continuous movement that is fueled by oxygen, such as running or swimming. Aerobic activities increase your heart rate for a sustained time. A perfect example of anaerobic exercise is weight lifting. Heart rates are not elevated for an extended period of time, and weight training involves short bursts of movement.

A well-rounded fitness routine should incorporate both aerobic and anaerobic exercises. Aerobic workouts enhance cardiovascular health and endurance, while anaerobic activities build strength, muscle, and power. Together, they provide a comprehensive approach to fitness.

There are many benefits to an anaerobic workout. Regular anaerobic exercise can strengthen bones, burn fat, and build and maintain muscle. Let’s look at each of these benefits. 

Increase in Strength – One of the most significant benefits of anaerobic exercise is the increase in strength. Activities like weightlifting and resistance exercises lead to muscle growth and will improve muscle tone, development and mass.

Improved Metabolism – Regular anaerobic workouts can boost your resting metabolic rate, helping you burn more calories throughout the day, even at rest. This will help you lose weight and keep it off.

Traditional weight lifting is one of the most common forms of anaerobic exercise. However, there are other examples that you may want to add to your fitness routine.

High-Intensity Interval Training (HIIT) – HIIT is known for its efficiency. HIIT involves short, intense bursts of exercise followed by short rest periods. For example, a common HIIT routine is 20-minutes and includes a 5-minute warmup, next a 10-minute intense exercise interval and then end with a 5-minute cooldown. This can be repeated. Anaerobic HIIT workouts can include jumping jacks, lunges, squats, and burpees. There are also HIIT workouts for low impact.

Strength Training – Also known as weightlifting and resistance exercises, strength training uses equipment like dumbbells, barbells, or resistance bands. One can also use their own body weight. Strength training is essential for building muscle strength and endurance.

Sprinting and Power Sports – Sprinting, powerlifting, and sports such as soccer, basketball, and rugby rely heavily on anaerobic energy. These sports demand explosive bursts of energy and are an excellent choice as part of an anaerobic fitness program.

As with any exercise, if you have been out of the gym for a while, you should get a comprehensive checkup from your doctor, especially if you have come off an injury or are just starting out.

For beginners, incorporating anaerobic exercise into your fitness routine can be intimidating, there may be new machines or routines to learn and form to master. We’re here to make your start easier and fun.

Here are some tips we have found to be helpful for those new to anaerobic exercise. 

Always warm up before engaging in anaerobic exercise to prepare your muscles and reduce the risk of injury.

Begin with lower-intensity anaerobic exercises. For example, with weight training, you should start with light to moderate weights and gradually increase the intensity as your fitness level improves.

Try out an anaerobic workout to see if you like it. Remember to go slow and have fun. Try bodyweight exercises, resistance band routines, weight training, or beginner-friendly HIIT workouts.

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Prioritize safety using proper form and technique to avoid injuries. Sign up with a personal trainer to help guide you through your fitness journey or to help improve your form when you need it.

Expect muscle soreness, but don’t let it deter you. Soreness usually happens anywhere from 24-72 hours after an anaerobic workout. Known as delayed onset muscle soreness or DOMS, it is common when we challenge muscles in a new way. The soreness you feel is from the stress that damages the muscle fibers. Don’t worry; the body repairs the muscle fibers, and that’s how muscles grow bigger and get stronger. Always incorporate rest days, stretch regularly, and consider recovery techniques like foam rolling.

We know that when starting, sometimes the most minor schedule change can derail progress. With anaerobic exercises, many can be done in a hotel room or at home, making it easy to keep on track with your fitness goals.

Set your fitness goals, and watch as your body transforms, paving the way for a healthier and more energized you. Whether you’re an athlete striving for peak performance or someone looking to enhance your overall fitness, incorporating anaerobic exercise is a fantastic choice as part of a well-rounded fitness routine. Try acac Fitness & Wellness 3-day FREE pass to experience our gym, classes, and benefits.

By complementing aerobic workouts with anaerobic activities like HIIT and strength training, you’ll achieve a healthier, fitter, and stronger YOU. Learn about our rates and locations and get started today.