How to Build Muscle for Women physical health Anaerobic Exercises to Improve Anaerobic Endurance - fitnessAnaerobic Exercises to Improve Anaerobic Endurance

Dear Readers, in this article we are introducing few anaerobic exercise / s which are best to Improve Anaerobic Endurance for better body fitness.

Anaerobic Exercise to improve endurance
Anaerobic Exercise to Improve Endurance

Anaerobic Exercise is any workout that breakdown glucose without burning oxygen. This glucose is already present in muscle in the form of energy. Anaerobic means “Without Oxygen”, While it might be stunning to imagen a workout without oxygen. But, in anaerobic movement, you need to work at such high speed that your cardiovascular system is not able to pump the proper oxygen according to your muscle need.

Anaerobic exercise is different from aerobic exercise, which uses oxygen. It relies on energy stored in your body that you get from your diet. Both exercises are essential for human well-being to maintain body muscle activities progressively_ Along with an aerobic workout, anaerobic exercise should be part of your routine or weekly exercise.

Benefits of Anaerobic Exercise

Anaerobic exercise - Benefits to Health
Anaerobic exercise – Benefits to Health

Boost metabolism: Anaerobic exercise help to build and maintain lean muscle. lean muscle boosts human body metabolism and helps to cope with fatigue. A large number of lean muscles mean you have more calories for the next session.

Compete with anxiety and depression: Studies show anaerobic exercise boost mood and help to sleep better, which improve memory and prepare human to fight against depression.

Boost energy: Glycogen is already present in human muscle in the energy form. Regular Intense exercise gives access to your body to utilize this stored energy. The result of this regular anaerobic interval you may get energy when required.

Strengthen bone and muscle: Regular anaerobic exercise makes your bone and muscle strength.

Control Blood Sugar Level: When you do not do such intense exercise regularly.  Food you eat is not able to convert into energy without any workout and is stored somewhere else in the body as glycogen and fat_ you may obesity. Thus, as energy burn in your system, your insulin level spike, and your metabolism become out of control. This intense exercise controls the situation by using this extra energy as fuel and maintaining insulin by burning glycogen to prevent diabetes.

Type of Anaerobic Exercise

All exercises that required a short burst of energy are the type of Anaerobic exercise. For instance:

  • Weight Lifting
  • Jumping or jumping rope
  • Sprinting
  • Biking
  • High-intensity interval training (HIIT)

Weight Lifting

Anaerobic exercise - Weight lifting

In weightlifting, your body needs the energy to lift a specific weight. Raising and lowering the free weight is an example of aerobic exercise when your muscle gets all the required oxygen. This workout is anaerobic when you do it in repetitive intervals and take a body rest between each repetition. If you are a beginner at weightlifting, you should do it with a certified trainer. Back Squats, Bench Presses, and Kettlebell Squats are some examples of weightlifting.

Jumping or jumping rope

Anaerobic exercise - Rope Skipping / Jumping Rope
Rope Skipping / Jumping Rope

Jumping rope is not a game only for children. It is a part of the anorexic exercise, and International Sports Conditioning Association considers it the best anorexic workout. You can jump rope with high intensity to get the advantages of anaerobic exercise.



Sprinting / Swimming Exercise
Sprinting / Swimming

Sprints have many health advantages: boost speed and power, increase cardiovascular health, and build muscle. You should sprint at high intensity for a short period.  Sprints training should be done two or three times a week to improve anaerobic endurance, at least after one or two days of rest.  Running Sprints, Swimming Sprints, Cycling Sprints, and Skipping Sprints are an example of sprinting.


Anaerobic exercise – Cycling

When you are biking, you burnt your fat and glycogen as fuel. Biking is an aerobic exercise when you do it at a moderate speed for long periods. You can convert this exercise into a speedy workout by intensifying the speed in between after a short period.

High-intensity interval training (HIIT)

HIIT Training workout
HIIT Training / Intense Exercise

HIIT is an example of interval training which comprises several rounds after a high-intensity workout. You should be done HIIT in 10 to 30 minutes in duration to get the proper advantages of this movement. For instance, you should be running for 30 seconds as fast as possible, followed by several minutes of slow.

Wrapping Up Anaerobic exercise

Anaerobic exercise has many health benefits that boost your physical and mental health. You should make this exercise’s a part of your daily routine workout. It demands for few minutes of repetitive movement, and in return, it fills your life with health blessings.

We hope you like above information and will be beneficial to add in your daily routine for better fitness.

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Article written by: Abida Majeed

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