What Is Anaerobic Exercise? Examples, Benefits, and Tips to Get Started

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You might be well-versed in cardio exercises, such as jogging, cycling, and swimming. But you might not be as familiar with anaerobic exercise. Sprinting, powerlifting, and other intense activities you can only do for short periods fall into this category.

Anaerobic exercise is a great way to boost your health and fitness. Learn more about how it works, its benefits, and tips to get started.

What is anaerobic exercise?

Anaerobic exercise involves short, powerful bursts of high-intensity activity. The word anaerobic means "without oxygen." It explains how your body fuels these vigorous activities.

During cardio or aerobic exercise, your body uses oxygen for energy. Oxygen from the air you breathe is a slow and steady energy source for longer, moderate-intensity activities. But during anaerobic exercise, you need more energy than your body can supply using oxygen. To meet the demand, your body relies on energy stored in your muscles instead of oxygen. Through a process called glycolysis, your muscle cells break down glucose (sugar) to produce energy quickly.

Examples of anaerobic exercise

Distinguishing aerobic exercise from anaerobic exercise isn't always easy. It depends on your exercise intensity and fitness level. At a certain workout intensity, you cross what's known as the anaerobic threshold. This is the level at which your body stops using oxygen for energy. This may happen at different times for different people. But generally, the following exercises are considered anaerobic.

Sprinting

Sprinting is a great way to get anaerobic exercise. It usually refers to a short run at top speed. But you can sprint during many workouts - such as cycling, swimming, and rowing - by moving as fast as you can for a brief period. You know you're sprinting if you can't maintain your speed for more than 2 or 3 minutes - often much less.

You can try sprinting while doing the following activities:

• Running laps on a track

• Swimming the butterfly stroke

• Cycling up a steep hill

Lifting weights

Weightlifting is an anaerobic exercise because it's short and intense. Since each lift typically lasts only a few seconds, your body doesn't have enough time to rely on oxygen for energy. Some examples of weightlifting exercises include:

• Bench presses

• Leg presses

• Barbell squats

• Barbell dead lifts

• Leg extensions

• Shoulder presses

HIIT workouts

High-intensity interval training (HIIT) involves alternating short periods of intense exercise with less intense recovery periods. During these short workout intervals, your body uses anaerobic energy for fuel.

HIIT workouts come in many varieties. You can do interval training while:

• Running on a track or treadmill

• Cycling outdoors or on a stationary bike

• Doing a stair climbing, rowing, or elliptical workout

For example, you could run for 1 minute, power walk for 2 minutes to recover, and repeat for a 15-minute HIIT workout.

Circuit training is another example of a HIIT workout. You do several sets of exercises - with or without weights - moving from one to the next with little rest in between.

Calisthenics (body weight)

Calisthenics is a resistance training workout using just your body weight. Even though you're not using added resistance, the exercises can be very intense. They cause your body to draw on its anaerobic energy system.

Examples of calisthenics include:

• Squats

• Mountain climbers

• Burpees

• Lunges

• Pull-ups

• Push-ups

Jumping or jumping rope

Jumping exercises are also called plyometrics or jump training. They require quick movements powered by anaerobic energy. These exercises are often included in HIIT and calisthenics workouts. Some examples are:

• Jumping rope

• Box jumps

• Squat jumps

• Tuck jumps

Benefits of anaerobic exercise

Anaerobic exercise offers many benefits for both your physical and mental health. Anaerobic exercise:

• Increases muscle power and endurance: Anaerobic exercise challenges your muscles to contract and exert maximum effort repeatedly. When you do these exercises regularly, you can generate more force (power) for longer periods (endurance).

• Builds muscle mass and strength: Intense exercise, such as sprinting and weightlifting, puts healthy stress on the muscles. Over time, your muscles adapt to the challenge and get bigger and stronger.

• Helps with weight management: Anaerobic exercise can help you achieve or maintain a comfortable and balanced weight. It burns fat, builds lean muscle, and may boost your metabolism. You might even keep burning calories after anaerobic workouts.

• Improves bone density: Weight-bearing and resistance exercises, like plyometric training and weightlifting, exert force on your bones. This can increase bone density and strength.

• Boosts VO₂ max: VO₂ max is a measure of cardiorespiratory fitness. It shows how efficiently your body uses oxygen during exercise. HIIT is one of the best ways to improve your VO₂ max. It may be better than aerobic exercise, according to research.

• Supports heart health: Anaerobic exercise can improve cardiovascular health, too. It may strengthen the heart, improve circulation, and increase healthy cholesterol.

• Improves mood: Regular exercise, including anaerobic activity, has been shown to help improve mood and ease depression symptoms.

How to fit anaerobic exercise into your workout

When you're ready to try anaerobic exercise, consider these tips for safe and effective workouts:

• Start slowly. Anaerobic exercise is short but intense, so it's easy to do too much too soon. Overworking your muscles can lead to injury. Start with 1-2 anaerobic workouts weekly at a challenging but manageable intensity. For example, if you're weightlifting, use weights you can lift for 1-2 sets of 12-20 reps. You can gradually increase your workout intensity and duration as you get stronger and fitter.

• Focus on technique. Intensity isn't everything. Take time to learn proper exercise form, whether lifting weights, doing cycling sprints, or jumping rope. Proper form will help you avoid injury and maximize the benefits of anaerobic workouts.

• Recover and rest. It's easy to get excited about a new workout, especially when you start seeing results. But if you want to stay in the game and keep reaping the benefits, give your body time to recover. Allow at least 48 hours for recovery between anaerobic workouts. You can do cardio or active recovery workouts like yoga or tai chi on those days. And be sure to get good, restful sleep every night.

• Check in with a healthcare professional. If you're new to exercise, returning after a long break, or have medical conditions, talk to your primary care provider. They can tell you if high-intensity exercise is right for you.

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