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Strength Improvement Equipment for Anaerobic Exercises

Anaerobic means without oxygen. Anaerobic exercise consists of brief intense bursts of physical activity, such as weight lifting and sprints, where oxygen demand surpasses oxygen supply. This type of exercise converts the carbohydrates in your body to energy to help the muscles produce force. This is a high intensity and low duration workout. Moreover, Lactate builds up in your muscles which can cause muscle fatigue. Lactic acid is the by-product of glycolysis which is the process of breaking down sugar stored in your muscles in order to produce energy. Lactic acid is produced when there is low oxygen content such as in anaerobic exercises. In return, participation in regular anaerobic exercises will help your body tolerate and eliminate lactic acid more efficiently. This type of activity can also improve both your endurance and muscle strength. Anaerobic exercises can only last for short periods because muscles need oxygen to continue working after such time of doing the exercise, allowing you to cut total workout time.

Many people can benefit from anaerobic exercises. When you train at high levels of intensity, you significantly increase your anaerobic threshold. This means that you can work harder for longer periods of time, while making sure you burn more calories than other exercises. The specific benefits of anaerobic exercises include:

  • Increased muscle strength: Unlike aerobic workouts which use oxygen to produce energy, Anaerobic exercises let your body use energy stores in the muscle. This in exchange helps maintain and improve muscle mass.
  • Endurance: With prolonged performance of anaerobic exercises, significant increase in endurance can be observed, allowing you to perform exercises easier.
  • Fat loss: There is a significant reduction in fat when doing anaerobic exercises compared when doing aerobic workouts. Moreover, studies found that high-intensity intermittent exercise such as interval training can specifically help in burning fat.
  • Improved VO2 max or maximal oxygen intake: With continued anaerobic exercise, your body adapts how to use more oxygen, which it converts into energy to allow you to exercise longer.
  • Improved bone strength: Anaerobic exercise such as intense resistance training can significantly improve bone density and strength. This, in turn, can reduce the risk of osteoporosis.
  • Improved mood and overall mental health: Anaerobic training has been shown to decrease feelings of depression, tension, and anger.

Hence, if you are one of those people who are aiming to increase their endurance and muscle strength, while also aiming to burn fat and improve bone strength, then Anaerobic exercises will be of fit for your goals. In order to help you attain your goals, here is a list of home and gym equipment you can use in order to improve your anaerobic exercises:

1. Rowing Machine

(Image lifted from: https://greatist.com)

A rowing machine takes the principles of rowing crew on an actual boat and applies them in an indoor setting. It is one of the machines you can utilize in order to do an anaerobic exercise. In a rowing machine, lie down and put your feet forward in the stirrups. Pull your arms backward and stimulate a rowing motion. Divide the session into a warm up and workout intensely as much your muscles can endure. Keep alternating the cycle, in this way, your muscles build up strength and endurance. In order to perform a full stroke, Rowing requires your upper and lower body to work in equal measures unlike many other exercises. Rowing regularly will strengthen your shoulders, arms and back muscles as well as your glutes and hamstrings. It will also significantly improve the strength and tone of your core muscles. Moreover, Rowing burns 600-1,000 calories per hour, making it a highly effective exercise in burning fat.

2. Weight Barbells

(Image lifted from: https://greatist.com)

One of the most common anaerobic exercises is heavy weightlifting. Under the supervision of a trainer or a spotter, you can perform heavy weightlifting in order to increase the power and strength of your muscles without significantly adding bulk or size. It also significantly increases endurance. This means that everyday physical tasks get easier, and consistent training will increase the amount of weight you can lift. Moreover, strength training with heavy weights enhances your muscle mass and definition. Also, just like in any other anaerobic exercise, this can significantly cut fat through burning large amounts of calories. More importantly, training with heavy weights has been proven to increase self-confidence. Weight training can also improve overall mental health through reducing anxiety, easing depression, and increasing happiness.

3. Kettlebell

(Image lifted from: https://www.mirafit.co.uk)

Kettlebell exercises are a combination of weight training and high intensity cardio. It puts your body in a fat melting mode while also making sure that you develop healthy muscle tone and endurance. Kettlebell exercises are utilized as anaerobic exercises in order to improve overall strength, core power, balance, flexibility, and coordination while also burning a significant amount of calories and fat which in exchange sculpts muscle form. It requires a strict and controlled form and body mechanics because a kettlebell has an off-set center of gravity which makes it relatively harder to control than its usual counterpart such as dumbbells. Kettlebell exercises like the swing, lunge, single arm shoulder press, or goblet squat are all excellent options in order to promote core engagement and stability and proper posture. Moreover, it targets multiple muscle groups of the upper body and lower body and offers a wide range of movements that target every muscle group for a total body workout. Hence, compound movements are allowed by kettlebell exercises which means that they work multiple muscles at once. This way you can avoid doing separate, isolated exercises for each muscle group. This in exchange will teach your muscle to move functionally while also saving you much time in doing exercises.

4. Stationary Bicycle

(Image lifted from: https://www.coachmag.co.uk)

Cycling has always been associated with aerobic exercises. During aerobic exercises in cycling, your body utilizes fat and glycogen for energy. You can carry on this type of moderate exertion for long periods. However, you can easily turn this exercise into a few sessions of anaerobic exercise by intensifying the speed in between. This is known as interval training which is one of the most famous ways of doing anaerobic exercises. This interval training allows you to alternate short bursts of intense exercise with longer intervals of less intense exercise. This can aid you in burning more calories in less time and can also significantly improve your cardiovascular health. Moreover, Stationary bikes permit for varied resistance levels. Hence, you can exercise at low, medium, or high intensities. This makes it ideal for an interval training workout. In addition, stationary bikes can help in building muscle strength of the legs and lower body. The pedaling action can aid in strengthening your calves, hamstrings, and quadriceps. Moreover, it can work the muscles in your core, back, and glutes. You can also improve your upper body muscles, including your biceps, triceps, and shoulders if you use a bicycle with handles.

5. Treadmill

(Image lifted from: https://www.t3.com)

One of the most common equipment seen in both commercial and home gyms is the treadmill. Most people think that only aerobic exercise can be done in this equipment. However, anaerobic exercises such as high intensity interval training can be done on the treadmill. One way to incorporate interval training into a treadmill workout is by changing the speed settings. You may start with a warm up of walking or slow jogging. After that you can slightly set up a higher speed that you can keep up for a long period of time. You may increase the speed by half a mile per hour for two minutes and then return to the base speed. On the other hand, varying the incline is another option for interval training. You should start with a warm up walk or slow jog at an incline of 1.0. After about ten minutes, you can increase the elevation to 1.5 for one minute, followed by a return to 1.0 for a one minute recovery period. These variations in the setting of the treadmill allow intervals of high intensity training combined with lower intensity exercises that permits development of better endurance and strength to a wide range of different muscle groups throughout the body.

Anaerobic exercise is a lot of work. However, the benefits that come with this intense fitness regime are worth it for it significantly increases your muscle strength and endurance, promotes bone strength and density, reduces fat through increased burning of calories, increases lactic threshold, and improves overall physical and mental health. Many people avoid this type of training because it is indeed hard. But if you practice and start with simple anaerobic exercises such as sprints, high-intensity interval training, and heavy weight training and utilize the equipment stated above, then you will surely reap the benefits of anaerobic workout in no time.

References:
1. Bubnis, D. Healthline. 2019. What You Need to Know About Anaerobic Exercise. Retrieved from: https://www.healthline.com/health/fitness-exercise/anaerobic-exercise#types. Retrieved on 2 June 2020.
2. Fogoros, R. Verywellfit. 2019. The Benefits of Anaerobic Exercise. Retrieved from: https://www.verywellfit.com/anaerobic-exercise-1230819. Retrieved on 2 June 2020.
3. Rajan, R. Stylecraze. 2019. 10 Types Of Aerobic And Anaerobic Exercises. Retrieved from: https://www.stylecraze.com/articles/types-of-aerobic-and-anaerobic-exercises/. Retrieved on 2 June 2020.
4. Waehner, P. Verywellfit. 2019. Advanced Kettlebell Exercises for Cardio and Strength. Retrieved from: https://www.verywellfit.com/kettlebell-exercises-3-1231105. Retrieved on 2 June 2020.

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