High intensity interval training, also called anaerobic exercises, flies under the radar in the overall fitness community as most people tend to be concentrated on building their strength, stamina, and flexibility. Anaerobic style training is commonly found in high performance sports, such as professional ice hockey or tennis. It is also one of the most effective types of workout for anyone looking to meet their peak fitness potential.
Aside aerobic exercises, anaerobic workouts also improve stamina. Anaerobic exercises are those that combine intense periods of activity combined with periods of rest. High Intensity Interval Training or HIIT involves doing sprints at maximum intensity for 30 seconds and resting for 60 seconds before going at it again. Aside from HIIT, sports that let you start-and-stop like tennis, volleyball, or badminton are also good anaerobic exercises that promote endurance. These types of training enhance your ability to recover or prepare your body for succeeding plays.
Further Discussions About Anaerobic Exercise
Aerobic VS Anaerobic Here’s a quick summary of the difference between aerobic exercises and anaerobic exercise. Aerobic is basic cardio work, we use the oxygen we breath in to meet our energy needs of the exercise. When you run at about 60 to 70 per cent of your maximum heart rate, you can probably go on for approximately 30 minutes to an hour correct? That’s a typical aerobic exercise. It is part of building stamina and is known by mostly anyone who knows fitness.
Anaerobic exercise is far more intense than basic cardio. The word ‘anaerobic’ means ‘without oxygen’, so you can kind of understand where we are getting at. We work at a hardcore training level to ensure that our heart rate moves up to 80-95% of max heart rate. At this point, we can not fail to sustain the movement or exercise for approximate 30 seconds to 2 minutes. Any longer than 2 minutes, we will get to slow down to an aerobic pace.
If you are just starting out with an aerobic exercise program, a healthy exercise heart rate would be around fifty to sixty percent of your maximal heart rate. This would be an average heart rate of 90 to 110, for the example above. An average exercise heart rate at this level is deemed to be the low end of the fat burning range. It’s great for starters but you will want to build from this stage to reach the aerobic training zone.
You’ll want to raise your average exercise heart rate, with a view to keep making fitness gains after becoming comfortable at this lower intensity level. To really build endurance, you will need to progress to the aerobic training zone which would be seventy to eighty percent of your maximal heart rate. At this level you will be getting significant cardiovascular benefits and will be burning calories at a higher rate than you did in the fifty to sixty percent range.
When you move your average exercise heart rate beyond the aerobic training zone to eighty percent of your maximal healthy exercise heart rate and above, you enter the anaerobic training range which represents a very high intensity level where you can create even greater endurance while maximally challenging your body and burning even more calories. This should not be attempted until you have maximized your fitness at the lower levels of training.
Do you want to really burn some calories? The most efficient way to boost your metabolism and burn more fat and calories is to alternate periods of exercise in the lowest heart rate zone of fifty to sixty percent of maximum with short bursts of training in the anerobic training zone where your average exercise heart rate reaches the eighty percent zone. You burn calories at a higher rate even after you stop by using this ‘interval’ type training you not only burn more calories while exercising. Of course this should only be attempted after you have conditioned yourself at a lower healthy exercise heart rate.
To monitor and maintain a healthy exercise heart rate, you can purchase a reliable heart rate monitor for as little as $50.00 Which will give you constant feedback regarding your exercise heart rate. This can help to ensure you are working within your target healthy exercise heart rate zone. You can also check your average heart rate by counting the carotid pulsations in your neck for at fifteen seconds and multiplying by four. Before attempting any kind of workout that raises your heart rate, particularly if you will be doing interval training, see your doctor for a full physical.
The benefit of working at such high intensity is that it does two things: rapid weight loss and increase muscle toning. A lot of fitness trainers are using this interval training system a great deal more now due to its effectiveness.
In between each exercise, take a 5-10 second break. This will get you a short amount of time to recover. During rest, make sure you take deep, bellowing breaths in to regain energy and oxygen.
This workout should feel exhausting at first. You may need a few days of recovery following the first few times. Most of the time, it is in order to our body is so used to having enough oxygen. This workout starves the body of proper oxygen intake, so make sure you take it slow in the beginning. Your body will adjust and go into a good groove given approximately 2 weeks.
Let’s put it this way, anaerobic exercises isn’t for everyone. It takes a special dedication and endurance to survive these grueling fitness routines. Famous workouts like’ Insanity’ is tough on the body, but in a very short period of time, the results show drastically.