Exercise has evolved over the last decade with many people now participating in far more anaerobic exercises rather than endurance training, or aerobic exercises used in the past. Traditionally, many exercise scientists centered around aerobic
exercise that focused more on cardiac output rather than peripheral muscle contraction. However, studies have now shown that fast-twitch muscle fibers, which are activated during anaerobic exercises such as weight lifting, may burn more calories significantly quicker than slow-twitch muscle fibers, which are used in distance running and endurance training. During the present, many popular exercise routines are coupling short bursts of strength training while continuing an aerobic routine throughout the training session. A variety of weight training exercises are also being used before and after aerobic routines as well. This type of exercise can strengthen the back, core, and improve balance and coordination.
Resistance Training
Resistance training can be performed with either free weights or resistance machines. Both exercise regiments revolve around the person adding some form of resistance to certain ranges of movement. Traditionally, weight training has been the most popular form of resistance exercise. There are many anaerobic exercises involving weights:
- Deadlift
- Rear Slides
- Benchpress
- Chest Slides
- Hammer Curls
All of these exercises are a form of resistance training that uses fast-twitch muscle fibers to stimulate anaerobic metabolism. Resistance training is really no different than weight training although it may involve different exercises. Resistance exercises also come in many different forms:
- Rowing
- Chin-ups
- Push-ups
- Swimming
For some, resistance exercises such as these may not be as convenient as simple weight training at the local training facility.
How to Make Anaerobic Exercises Effective
Anaerobic exercises are almost completely opposite of aerobic. Anaerobic focuses on short bursts of energy. This increases the body’s metabolism much quicker than slowly increasing one’s heart rate. Once the heart rate reaches a certain point, anaerobic exercises can maintain that rate to promote weight loss, build muscle mass, and develop a solid core musculature. However, anaerobic exercise does not necessarily create endurance. One who exercises anaerobically may not find a significant decrease in the amount of time it takes him or her to run a mile.