ANAEROBIC RESISTANCE: CHARACTERISTICS, TYPES, BENEFITS - ARTE - 2025

The anaerobic endurance is one in which the body is able to withstand very intense efforts during an oxygen debt; In other words, more oxygen is required than the cardiovascular system itself can give the body.

During the training sessions, various exercises are performed that combine anaerobic and aerobic resistance, in search of obtaining the greatest benefits for the body from both.

One of the exercises through which anaerobic resistance is worked is weight lifting. Source: pixabay.com

In the presence of anaerobic resistance, exercise is usually very intense and requires large amounts of effort in very short periods of time, in which the heart rate starts at 180 per minute.

An athlete who has an optimal anaerobic resistance will be able to support a concentrated muscular work, of very high intensity and short, during which the strength of the muscles involved is enhanced.

characteristics

Basically, anaerobic exercises differ from aerobic exercises by the following characteristics:

They are short-lived

Aerobic-type exercises usually last several minutes and have a progressive rhythm, while anaerobic exercises are of short duration, as if they were an explosion, as they are very fast.

They are generally static

In aerobic exercises different groups of muscles are involved that generate movements, while in anaerobic exercises the effort is concentrated in particular groups of muscles, even isolating the work that is required to be performed in these. For this reason it is stated that anaerobic exercises are static.

Intense effort

Anaerobic exercises require a great effort to be able to perform them, which translates into a concentrated demand on the muscles that are being worked. In contrast, the intensity in aerobic exercises is progressive.

Energy comes from the muscles

During the performance of an anaerobic exercise routine, the body draws energy from the reserves that the muscles have.

On the other hand, during an aerobic exercise the energy comes from the incorporation of oxygen from the air, which means that during dynamic exercises the respiratory and circulatory systems are actively working.

Types

Exercises that develop anaerobic endurance can be classified in a number of ways. Here we describe some of the most prominent categories:

Power source

According to where the muscles obtain the energy to carry out the effort to which they are being subjected, anaerobic resistance can be divided into two groups: alactic anaerobic resistance and lactic anaerobic resistance.

Alactic anaerobic resistance

The anaerobic alactic resistance is one that is performed when the effort is highly concentrated in exercises of very short duration, in which the body does not have enough time to produce lactic acid and accumulate it.

When the intensity of the exercise is very explosive, efforts of less than 5 seconds are made, in which the muscles take the energy of adenosine triphosphate.

If the exercise is performed between 5 and 20 seconds, the energy source is combined between adenosine triphosphate and phosphocreatine, which is depleted after 20 seconds.

Lactic anaerobic resistance

On the other hand, in lactic anaerobic training the muscles are subjected to effort for several seconds and lactate accumulates. When the exercise lasts between 20 and 45 seconds, the muscles take energy from the glycogen and the lactic acid is at its maximum levels.

If the effort exceeds 45 seconds and can reach 120 seconds, the source of energy continues to be glycogen. However, the intensity of the effort has decreased to 90% and with this, the manufacture and accumulation of lactic acid also decreases.

Movement ability

Anaerobic resistance can also be classified according to whether movement occurs. Dynamic exercises are also known as isotonics. These are those that are performed when a muscle contracts to overcome a resistance that it can move; for example, when lifting weights.

On the other hand, the static ones are known as isometrics and are generated when the muscular contraction is sustained to try to overcome a fixed resistance; for example, when a wall is pushed.

Benefits

To achieve well-being and improve health conditions, it is recommended to do at least 30 minutes of exercise daily 3 or 4 times a week.

It is important to note that training routines generally combine aerobic and anaerobic exercises to achieve a wide spectrum of positive effects.

With regard to anaerobic exercises, their main health benefits are the following:

Helps maintain and build muscle mass

Strength training is ideal for building muscle mass and maintaining it. A sedentary life causes the muscles to waste away, so doing anaerobic exercises is the appropriate way to keep the muscles in tone and thus have a functional and autonomous life.

Improves bone density

An anaerobic workout will strengthen the bones, support the muscles. For this reason it is ideal for preventing osteoporosis.

Speeds up metabolism

Muscle mass is the tissue that makes metabolism faster, so the greater the muscle mass, the lower the fat deposits and, therefore, the general metabolism will be faster.

Improve strength

Scientific studies have shown that athletes who incorporate anaerobic exercises into their workouts have greater power and strength.

For example, baseball players are able to improve their results on the field when they include these types of routines in their daily workouts.

Shape the appearance

Toned muscles translate to much tighter, less sagging and visibly better skin. In addition, as it works on muscle mass, accumulated fat is considerably reduced and, consequently, the body will look much leaner and with an athletic appearance.

Improve mood

Anaerobic training has positive effects on the mood of those who do it, since it gives them an extra energy that has a positive impact on their emotions. For this reason, this type of training is recommended for patients facing depressive conditions.

Reduces the risk of heart attack and diabetes

By improving the general condition of the body and providing greater strength and resistance to the muscles, those exercises that work on anaerobic resistance have a positive effect by reducing the risks of heart attack and diabetes.

Examples of exercises

Among the main anaerobic exercises, the following stand out:

Weightlifting

During this training the muscles work at maximum capacity for a short period of time. This exercise builds muscle strength and endurance, which results in hypertrophy of the muscles.

Sprints

An example of this is the 100 meter dash. There what is worked is the speed along with the strength of the legs and torso, above the rest of the muscles.

ABS

Working what is called the core of the body is key to improving strength and endurance. During the effort in the abdominal muscles the muscular endurance is maximized.

Bars and parallels

In this exercise, the arm muscles have the task of lifting the weight of the body in a certain number of repetitions. Hypertrophy of the muscle groups involved is sought without resorting to the consumption of oxygen as energy.

Isometric exercises

It consists of maintaining a muscular position for a time, without moving and maintaining the contraction of the muscles that are being worked. In this way, muscular endurance will be worked without using oxygen.

Examples of isometric exercises are: static plank on arms or elbows, static squats, side squat, lateral static plank and static stride, among others.

Box jumps

Jumps are made on boxes of different sizes with the legs together. In this way the muscles accumulate energy, working on power and endurance. This type of training is very common in crossfit routines.

Medicine ball throw

The medicine ball is a ball filled with a heavy material that is used to perform different types of exercises and physical rehabilitation.

The medicine ball toss is an explosive workout in which you take momentum to throw the ball behind your head with force.

Apnea

It is done without having any type of access to oxygen due to the fact that breathing is completely suspended while diving.

It is an extreme sport in which the freediver plunges to great depths without breathing, or long distances are covered with the voluntary suspension of breath in the water.

Push-ups

Focused on working the chest and arms, they use gravity as resistance to overcome to raise the weight of their own body. As the training progresses, the short sessions of effort are increased and, consequently, the number of push-ups to perform.

Squats

The weight of the torso and arms is dropped on the quadriceps, which have the task of lifting the body and lowering it again. During short, intense squat sessions, the body does not work with oxygen for fuel.

References

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