Taking you to the next level of fitness
Anaerobic exercise, is exercise intense enough to trigger anaerobic metabolism. It is used by athletes in non-endurance sports to build power, body builders to build muscle mass and Mixed Martial Arts (MMA) practitioners to build strength & stamina. Muscles trained under anaerobic conditions develop differently, leading to greater performance in short duration, high intensity activities,
What are the Benefits of Anaerobic Exercise?
Anaerobic exercise uses your muscles at a high intensity for a short period of time. As a result, it can help:
* Develop stronger muscles
* Improve your VO2 max (the highest amount of oxygen one can consume during exercise) and thus improve your cardio-respiratory fitness/ Stamina
* Increase your capacity to withstand the buildup of waste substances (such as lactic acid) and remove them from the body. This means your endurance and ability to fight fatigue will improve.
How to Add Anaerobic Training to Your Program
Anaerobic interval training is primarily reserved for those who are very fit and desire to increase speed, lactate threshold, and overall aerobic power. This training usually results in greater lactic acid concentrations in exercising muscles and will result in greater muscular discomfort. This can be very intense type of training and should not be attempted by a beginner.
Interval training is a great way to incorporate anaerobic exercise. It can be done with many types of exercise (for example, running, biking, or swimming). An interval is done by increasing your pace for a short period of time (for example, between 10 to 60 seconds) then having a slow recovery period that is at least 3 times as long as the interval.
* If you are new to exercise, do not immediately start with high intensity activity like anaerobic exercise. Beginners should start with lower-intensity aerobic exercise for several weeks to build a base level of fitness.
* Always seek advice from doctor before adding anaerobic exercise to your fitness program.
* Anaerobic exercise is not recommended if you are pregnant.
* Always warm up before starting a anaerobic exercise, and cool down for 5-10 minutes after your workout session.
What I do? ” Buffet of Pain!!”
Train every part (full body, moving from one body part to another. I start with 10 to 15mins of cycling or running then move to weights. Every set increases the weight used(progressive overload) 4 to 5 set per exercise. 24reps (warm up) – 12 reps – 10reps – 8 reps – 6reps (heaviest load). Taking only a break of 10 seconds per set and taking a break of 30 to 60 seconds before moving to the next body part. Training about 5 out of 6 major body parts a session. – Ask Ash how he feels after the workout!
click here to watch Rich Franklin MMA Workout – this was the video that inspired me.