¿WHAT ARE THE BEST ANAEROBICS EXERCISES?
Here we compiled the best anaerobic exercises that you can include in your routine, but first, we took the task of comparing them with AEROBIC exercises and give you a brief explanation about each one.
WHAT IS THE DIFFERENCE BETWEEN AEROBICS AND ANAEROBICS?
Aerobic exercises are those that are practiced at low to moderate levels of intensity for an extended time (more than 30 minutes) requiring more oxygen and a higher heart rate. The purpose is to facilitate the elimination of fat and improve our cardiovascular system.
On the other hand, anaerobic exercises are of high intensity, although their duration is short (less than 20 minutes), not much oxygen is needed since the energy comes from the resistance of the muscles. The objective is to acquire endurance and more strength, thus being exercises to define the body and gain muscle mass.
IF YOU PREFER TO START WITH AEROBICS, WE RECOMMEND OUR COMPILATION OF THE MOST EFFECTIVE ONES.
Now that we know the difference between each type of exercise, you should keep in mind the following points:
- If you are just starting to exercise, and especially if you suffer from obesity, you should start with AEROBIC exercises at a low intensity until you acquire adequate fitness and cardiovascular endurance.
- It is recommended to undergo a medical examination before starting intensive training.
- You should warm up before and after each training session.
- Not suitable for pregnant women
WEIGHTLIFTING
Weight lifting is one of the best exercises we can perform, it can be done with barbells, dumbbells, discs or kettlebells to work the different muscle groups of the body. During lifting, the muscles operate at their maximum capacity enhancing strength and endurance, generating hypertrophy.
When training, remember:
- Lift an appropriate weight: Start with a weight that you can comfortably lift 10 to 15 times.
- Don't ignore pain: Extra sets can take longer and cause overuse injuries. Don't overtax your muscles.
- Lift weights in a controlled manner: Lifting slowly will help isolate the muscles and prevent you from using momentum.
- Don't skip warming up: Cold muscles are more likely to be injured.
- Learn how to do the exercises correctly: The better you perform the exercises, the better your results will be and the less likely you are to injure yourself.
SPRINTS
Sprints are an excellent option for weight loss, this workout consists of reaching your maximum speed for a short period of time. The heart beats very fast, which results in a higher calorie burn throughout the day.
Intervals with sprints consist of an anaerobic workout that includes periods of maximum intensity interspersed with recovery times.
- Increased endurance: Interval training with sprints has been shown to be more effective than light running in increasing endurance and energy. It also helps with speed as it targets fast twitch fibers.
- Gain muscle mass: It is not intended to build muscle, however, it is a complete exercise that allows you to gain muscle mainly in the glutes and hamstrings; you will notice that the quadriceps, calves and potentially the biceps, triceps and pectorals are developed.
BOX JUMPS
It consists of jumping with both legs together over a box of different heights. The main muscles involved are those of the lower body, such as the quadriceps, hamstrings, glutes and calves, although core muscles also participate, such as the abdomen, which contracts to help in the exercise.
If you are a beginner, the best is to use a low height box, about 30 to 50 centimeters, as you perfect your technique we can increase the height.
BURPEES
To perform this exercise, start from a squatting position, place your hands on the floor and keep your head upright. Then move your legs backwards with your feet together and do a chest flexion. The back should be kept straight and the chest should touch the floor. Then, the legs are brought together to return to the starting position. Finally, from the starting position, the whole body is lifted with a jump, raising the hands.
- Contributes to improve pulmonary resistance.
- Exercises arms, chest, shoulders, abdominals, legs and buttocks.
- It allows to tone and increase muscle mass in less time, which can contribute to accelerate the metabolism.
FLEXIONS
We start with our hands on the floor under our shoulders slightly wider than shoulder width.
Keeping a straight line, we bend the arms and lower the body until the chest rests on the floor and, when lowering, the head should look slightly forward.
- Increased strength: A well performed flexion can lift up to 75% of the body weight, so a properly established routine activates the muscles and increases strength.
- Injury prevention: A quick push-up routine is ideal to start with demanding exercises (e.g., raisin raises).
- Stimulate metabolism: Bodyweight exercises involve different muscle groups simultaneously. This type of workout involves greater cardiac effort, which increases metabolism and stimulates weight loss.
ABDOMINALS
This exercise is very common since the series of push-ups are intended to maximize muscle power. It is advisable to do several abdominal sessions a week and leave a period of 48 hours between each session.
This type of exercise is very important and relevant in any type of training or routine, and if performed correctly will give us strong abdominal muscles that serve as a protective shield for the organs found in the abdominal cavity.
- You solve back pain: One of the options to avoid pain due to stress, bad posture or lack of exercise is to strengthen the lumbar and abdominal area.
- Eliminates flaccidity: Due to age, unhealthy diet, metabolic problems, etc. ....
- Improved posture: The pelvic floor, internal and external oblique abdominals are involved. Working these muscles strengthens the spine and joints.
