Anaerobic exercise -- exercise without air -- is defined as short, quick periods of intense exercise followed by recovery periods. According to the University of Iowa, anaerobic exercise cannot last long because oxygen is not used for energy and lactic acid is produced. The recovery period is needed to replenish energy used during the high intensity exercise and to burn the lactic acid produced to avoid muscle fatigue.
Sprinting
Sprint intervals are one of the most common forms of anaerobic exercise. Sprinting can help build muscle, thus increasing your metabolic rate and helping your body burn more calories at rest. Sprints can be done on a treadmill or outside on a track. If you are using a treadmill, sprint for 30 to 60 seconds and rest -- walk at a brisk pace -- for 60 to 90 seconds. On a track, sprint for 50 to 100m and walk double what you just ran.
Weightlifting
Weightlifting is another form of anaerobic exercise. Weightlifting increases your muscle strength and size and improves bone density. It is also beneficial because it can prevent certain injuries such as low back pain. You can perform a circuit with weights using light weights and high repetitions with some aerobic exercise in between or you can perform intense bursts of exercise with heavy weights and rest periods.
Calisthenics
Calisthenics is a form of anaerobic exercise that is usually done without weights and helps increase your strength and flexibility. Calisthenics is an isotonic exercise that uses your body weight as a resistance force which means they can be done anywhere and without equipment. Some examples are push-ups, sit-ups, squats and lunges.
Recommendations
It is important to stretch before and after anaerobic exercise to avoid injury since certain muscle groups are targeted during the workout. It is recommended that you perform anaerobic exercise two to three times per week for 10 to 20 minutes at a time. Anaerobic exercise should not be the only form of exercise in your workout routine, you should also engage in aerobic exercise. If you are a beginner, you should consult with your physician before starting any exercise program.
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