Anaerobic training, which does not use oxygen to produce energy, is used to build muscle and increase speed and power. It typically involves brief bursts of activity and uses glycogen as fuel. Athletes often use interval training, which consists mostly of anaerobic training, to build muscle and stamina. Both anaerobic and aerobic training should be included in a regular exercise regimen for optimal results.
Most people looking to lose weight try to engage in some form of aerobic training at least a few times a week. On the other hand, those looking to build muscle use anaerobic training, which can also increase overall speed and power. Anaerobic conditioning does not use oxygen to produce energy, and is generally characterized by brief bursts of activity that last no more than two minutes. Any activity that continues after that point, no matter how easy or difficult, has been known to become aerobic conditioning.
Anyone from professional bodybuilders to those looking to add muscle mass can use anaerobic training as part of their routine. People who want to stay in general shape can also include aerobic exercise in their regimen, such as running, walking, cycling, or swimming. These are considered aerobic activities because they require additional use of oxygen for extended periods of time, whereas anaerobic training is typically higher intensity. Examples of this type of training include using the weights found in most gyms, as well as sprinting.
During anaerobic training, the body uses glycogen, which is a form of fuel found in the muscles. This is considered good for small bursts of energy. During high-intensity anaerobic training, lactic acid builds up in the muscles, causing a burning sensation while exercising. Eventually, this type of routine should result in more strength due to increased muscle mass, as well as better speed and power.
Many athletes use interval training to get in shape, and this type of routine usually consists mostly of anaerobic training. It typically includes periods of about 30 seconds of exercise, followed by a short period of rest, usually about a minute in length. Athletes typically do this pattern over and over again, adding minutes to their routine as they build more muscle and stamina.
The benefits include more than the buildup of muscle mass, speed, and power. For example, it has been found that more calories can be burned from shorter bursts of activity. On the other hand, not everyone can handle the same amount of anaerobic training as it requires good overall health as it is intense on the body. Those looking to lose some fat and gain muscle tone should consider including both anaerobic and aerobic training in their regular exercise regimen. Interval training routines are often recommended for this purpose, as they usually include a lot of anaerobic activity mixed in with some aerobic movement.
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