How Can Anaerobic Exercises Boost Strength and Burn Fat?
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Dr. Shikha Patel
Dr. Shikha is a skilled physiotherapist with over 8 years of experience. She is passionate about helping people better understand and manage pain more effectively. She believes in the transformative power of exercise and is committed to raising awareness about its ability to improve health and quality of life.
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Sameera, a 35-year-old banker, constantly juggles her demanding job, family responsibilities, and busy life tasks. She’s been meaning to exercise, maybe go for a jog or take up cycling, but she just can’t find the time. Sound familiar?
A lot of us can relate to Sameera’s story. But here’s some good news: there’s a type of exercise that fits perfectly into a busy schedule and delivers fantastic results – anaerobic exercises. These short, intense workouts are designed to help you build strength and burn fat quickly.
So, let’s take a closer look at anaerobic exercises and how they can fit into your lifestyle, whether you’re just starting or looking to switch things up. If you’re ready to get started, our fitness coaches at Fitterfly can give you a 1:1 consult to guide you.
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What Is Anaerobic Exercise?
Anaerobic exercise refers to high-intensity workouts that push you to exert effort in short bursts. Activities like lifting weights, sprinting, or high-intensity interval training (HIIT) are prime examples.
During anaerobic exercises, your body relies on energy stored in your muscles, not oxygen, to fuel these quick bursts of intense activity. This makes anaerobic workouts ideal for quickly building power and strength, which is why they’re popular among athletes and fitness enthusiasts.
Anaerobic exercises cause your body to produce lactic acid as a byproduct. This lactic acid buildup leads to the “burn” you feel in your muscles during intense workouts, signalling that you’re pushing your body to work hard in a short amount of time.
What are the Types of Anaerobic Exercises?
Anaerobic exercises come in different forms, allowing you to choose what suits your fitness level and goals. Some common types include:
- Weightlifting: Exercises like squats, deadlifts, and bench presses are fantastic for building muscle.
- High-Intensity Interval Training (HIIT): Short, intense exercises like burpees, jumping jacks, or sprints in intervals can get your heart rate up fast.
- Sprinting: Whether running or cycling, short bursts of high-speed movement fall under anaerobic exercises.
- Polymetrics: Often called jump training, plyometrics involve explosive movements like box jumps, jump squats, or bounding exercises. These exercises improve power, speed, and overall athletic performance while engaging multiple muscle groups.
These exercises may sound intense, but with the proper guidance, they’re manageable and highly effective for anyone looking to lose weight and get toned.
What is the Difference Between Aerobic and Anaerobic Exercise?
Aerobic exercises, often thought of as “cardio,” are activities like jogging, cycling, or swimming – exercises that you can sustain for a longer time at a moderate pace. On the other hand, Anaerobic exercises are intense and brief, focusing on short bursts of effort.
Both types of exercise serve different purposes. Aerobic exercises improve stamina and heart health, while anaerobic exercises build strength and burn fat faster.
Now, it can be tricky to know which exercise is best suited for your body and goals. Losing weight quickly may sound tempting, but what’s more important is doing it healthily and safely without putting strain on your body.
That’s where our Fitterfly Fitness coaches step in. When you join our Weight Loss Program, your Fitness Coach performs a detailed analysis of your fitness level and any underlying pain and, based on the assessment, designs an exercise plan suited to your body type and lifestyle. Our program also includes regular online group sessions that can provide tremendous support.
And here’s some added flexibility: even if you’re not a Fitterfly program member, you can still book a 1:1 consultation with our expert physiotherapists. In these sessions, they’ll assess your needs in detail, create a personalised plan, and guide you toward safe, effective workouts tailored to you.
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What are the Benefits of Anaerobic Exercises?
Anaerobic exercises offer numerous benefits, particularly for those aiming to tone up and shed some kilos:
1. Increased Muscle Strength
Exercises like weightlifting help build muscle, making you stronger and more resilient.
2. Improved Endurance
While anaerobic exercises focus on short, intense bursts, they also improve your body’s ability to handle physical stress over time, enhancing overall endurance.
3. Enhanced Physical Performance
Anaerobic exercises prepare your body to handle various physical challenges through short bursts of intense effort.
4. Boosts Calorie Burn During and After Your Workout
Anaerobic exercises, like weightlifting or sprints, are powerful calorie burners in more ways than one. First, they help build muscle, which naturally increases your body’s ability to burn calories even when resting.
Muscles are like active engines that use more energy than fat, so the more muscle you build, the more calories you burn throughout the day.
But the benefits don’t stop there. After an intense workout, your body enters recovery mode, working hard to repair muscles and replenish energy stores. This process, called the “afterburn effect,” means your body keeps burning calories for hours after the session.
So, with anaerobic exercise, you’re not just maximizing your calorie burn during the workout – you’re reaping the rewards long after you’re done.
What are the Effects of Anaerobic Exercise on Your Health?
Anaerobic workouts aren’t just about strength; they also contribute to your overall health. Regular anaerobic exercise improves bone density, supports joint health, and can help manage conditions like high blood pressure and diabetes.
Additionally, these workouts can improve cardiovascular health by reducing bad cholesterol (LDL – Low-Density Lipid) levels while boosting good cholesterol (HDL). Incorporating anaerobic exercises can be a powerful step toward a stronger, healthier body.
How Much Anaerobic Exercise Do You Need Per Week?
Experts generally recommend 2-3 sessions of anaerobic exercise on alternate days. These sessions don’t need to be long; even 15-30 minutes per session can be impactful. Our Fitterfly coaches can craft a customized plan to ensure you get the most out of each session without overdoing it.
When Should You Avoid Doing Anaerobic Exercises?
Anaerobic exercises are intense, so it’s wise to avoid them during times of illness, injury, or when you’re feeling very tired. Individuals with certain health conditions, like heart disease or respiratory problems, should consult with a doctor before engaging in anaerobic exercises.
Our Fitterfly Fitness Coaches can provide you with a clear understanding of when it’s safe to engage in these exercises and when rest might be the better option. Fill out this form or call us at +91 86575 83856
How to Incorporate Anaerobic Exercise into Your Routine?
If you’re new to anaerobic exercises, start with manageable steps. Begin with bodyweight exercises like squats and push-ups, and gradually add weights or try HIIT routines. Following a few basic tips can help you make the most of your workout:
- Warm-Up: Spend at least 5 minutes warming up to prepare your body for intense activity.
- Work Larger Muscles First: Start with exercises that target larger muscle groups, like legs and back, before moving to smaller ones, such as arms and shoulders.
- Set and Repetition Goals: Aim for three sets of eight to 15 repetitions for each exercise. If you reach the last rep and feel you can do more, it’s time to increase the intensity or weight.
- Exercise Rotation: Include a variety of exercises, about eight to 10 different moves in your routine to target multiple muscle groups.
- Focus on Technique: Technique matters more than speed. Prioritise form to avoid injury and get the most out of each exercise.
- Keep It Dynamic: To prevent your body from getting too comfortable, mix in new exercises over time. This will keep challenging your muscles in different ways and boost your progress.
- Cool Down: After completing your workout, spend at least 5-10 minutes cooling down. This helps your heart rate gradually return to normal, reduces muscle stiffness, and prevents dizziness. Gentle stretches or light movements can also improve flexibility and help your body recover faster.
What are the Safety Considerations While Doing Anaerobic Exercises?
Anaerobic exercises are highly effective, but ensuring your safety should always come first. Here are some simple tips to keep in mind:
1. Warm-Up and Cool Down
Always start with a proper warm-up to prepare your body for the intensity of the workout and reduce the risk of injuries. Similarly, don’t skip the cool-down phase afterward – it helps your muscles relax, prevents stiffness, and allows your heart rate to return to normal gradually.
2. Start Slowly
If you’re new to anaerobic exercises, don’t dive into intense workouts right away. Begin with lighter weights, shorter durations, or simpler movements, and increase the intensity gradually as your body builds strength and adapts.
3. Prioritise Rest and Recovery
Remember, rest days are just as important as workout days. Your muscles need time to repair and grow stronger, so make sure to include recovery days in your schedule. Overtraining can lead to injuries and slow down your progress.
4. Focus on Proper Form
The right technique matters more than how fast or heavy you lift. Poor form increases the risk of injury, so pay attention to how you’re moving and consider working with a trainer if you’re unsure.
5. Know Your Limits
Push yourself, but not to the point of pain or extreme fatigue. Listen to your body and stop if something doesn’t feel right.
These precautions ensure that your anaerobic workouts remain effective and injury-free, setting you up for long-term success in your fitness journey.
How We At Fitterfly Can Help You?
Anaerobic exercise is all about making the most of your time, especially when life gets busy. It offers a quick, efficient way to stay in shape and build strength without needing hours in the gym. Plus, it gives you that energetic boost, helping you feel more active and ready to tackle everyday challenges.
At Fitterfly, our fitness coaches are here to make things easier for you, whether it’s finding the right exercises or supporting you with a plan that suits your lifestyle. And remember, you don’t have to be a program member to book a 1:1 consultation with our physiotherapists.
If you’re ready to take that first step, reach out to us. We’re here to help you feel your best, one session at a time.
This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
Frequently Asked Questions
What are examples of anaerobic exercise?
Examples include sprinting, weightlifting, and high-intensity moves like burpees and push-ups.
Which is the best anaerobic exercise plan?
It depends on your goals, but for weight loss, a combination of HIIT and weightlifting is effective.
Does anaerobic exercise burn belly fat?
Yes, it’s effective for fat-burning, especially when combined with a balanced diet.
Is anaerobic better than cardio?
Both have their roles. Anaerobic is great for strength; cardio improves endurance.
Can we perform anaerobic exercises daily?
No, muscles need time to recover. 2-3 times a week is ideal.
Are anaerobic exercises safe for older adults?
Yes, with low-impact options and proper guidance.
