Anaerobic exercise consists of repeated high intensity training bouts that last less than two minutes and place maximal demands on the cardiovascular system. Typically, people immediately think of weightlifting as an example of this type of training. However, all types of exercisers from cyclists to rowers and novices to professional athletes utilize anaerobic training to improve their cardiovascular function.
Cardiovascular Components & Functions
The cardiovascular system consists of the heart, blood vessels and blood. It's function is to transport oxygen and other nutrients to your cells. In addition, it also carries metabolic wastes away from the cell to the kidneys for excretion, aids in temperature regulation and impedes blood loss from wounds by forming clots.
Higher V02 Max
Regular performance of anaerobic exercise increases your V02 max by increasing your ability to transport and metabolize oxygen. The more oxygen your cells receive the more energy or adenosine triphosphate (ATP) they can produce. V02 max is measured in milli-liters and expressed as milli-liters per kilogram of body weight per minute.
For example, Lance Armstrong's V02 max was recorded at 85 milli-liters of oxygen per kilogram of body weight per minute (ml/kg/min), while, the average V02 max of a sedentary 20-year-old male is 46 ml/kg/min. This means that Lance Armstrong metabolized almost twice as much oxygen during exercise as a sedentary individual. This metabolized oxygen is then used to produce ATP. The more ATP you create the more work you can do.
Improve Heart Function
Like any other muscle, the heart gets bigger with exercise. Short, repeated, high intensity bouts of exercise spur significant improvements in your heart's internal and external appearance. The chambers of the heart that hold blood get bigger in size along with the muscle fibers that pump the blood into the arteries. As your heart becomes a stronger and more efficient pump, it provides more oxygen to exercising muscles with each beat to produce ATP.
Conclusion
Anaerobic exercise produces multiple cardiovascular benefits. It also increases your chances of sustaining an injury. If you're new to exercise or have a history of cardiovascular disease, check with your physician before starting anaerobic exercise training. Even if you regularly exercise, gradually increase the intensity and number of anaerobic workouts you do a week to avoid injury.
References
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle (editor); 1994
- "Idea Fitness Journal; Short Burst Training"; Tina Schwager; September 2009
- "American Council on Exercise Personal Trainer Manual"; Cedric X. Bryant, et al.(editors); 2003
- "Journal of Applied Physiology"; Six Sessions of Sprint Training Increases Muscle Oxidative Potential And Cycle Endurance Capacity in Humans; Kristen A. Burgomaster, et al.; February 2005
- New York Times; Super, Sure, But Not More Than Human; Gina Kolata; July 2005
- "Exercise Physiology: Human BioEnergetics And Its Applications"; George A. Brooks, et al.; 2005
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