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“Anaerobic” means “Without Oxygen”. Anaerobic exercise means you are working at such high intensity that your cardiovascular system can’t deliver oxygen to your muscles fast enough. Anerobic activity can improve both your endurance and muscle strength. Muscles need oxygen to continue working, therefore anaerobic exercises can only last for short periods, allowing you to cut your total workout time. When you are completely breathless during a workout or made it to 90% to 100% of your maximum heart rate, you are performing anaerobic exercise.
Both cardio and strength training activities can be anaerobic. The biggest difference between aerobic (“with oxygen”) and anaerobic (“without oxygen”) exercise is the intensity at which you are working. While anaerobic exercise used to be something that professional and college athletes did to increase performance, everyday exercisers can also benefit from this type of training. When you train at high levels of intensity, you increase your anaerobic threshold. That means you can work harder for longer periods of time, all while burning more calories.
Other Anaerobic Cardio benefits include:
Endurance: Do some anaerobic training and your other workouts will get easier. Short bursts of intense exercise or strength training can help in your longer workout sessions, as well.
Improved VO2 max: Your body learns how to use more oxygen, which it converts into energy to allow you to exercise longer.
Stronger muscles: Instead of producing energy from oxygen (as it does during aerobic workouts), your body uses energy stores in the muscles during anaerobic exercise. That means it helps maintain and improve muscle mass.
Stronger bones: Some anaerobic exercise (such as intense resistance training) can improve bone density and strength. This, in turn, reduces the risk of osteoporosis.
Fat loss: One study found that high-intensity intermittent exercise (that is, interval training) can be more effective than aerobic workouts at helping exercisers burn fat.
Improved mood: Just like aerobic exercise, anaerobic training has been shown to decrease feelings of depression, anxiety, tension, and anger.
Maintains muscle: As we age, our muscles lose their mass. Anaerobic exercise helps to maintain our muscle’s makeup and builds strength.
Considerations: This is a very challenging way of exercising, so it is recommended that you pace your output in order to complete the exercise while gradually increasing your output until you at full effort during each of the maximum exertion periods. Going too hard and fast starting out could put you at risk for injury and discomfort. Because anaerobic exercise is more demanding on your body than aerobic exercise, proper recovery is key. Once you do work up to incorporating some anaerobic exercise into your workouts, remember that you’ll need full recovery afterward. You should only do this type of exercise two to three times a week with one to two rest days in between.
Whenever you’re starting a new workout regimen, remember to begin slowly. Give your body time to adjust to the new sequence of moves and don’t push it past its limits. Always perform a warm-up routine before beginning a high-intensity anaerobic workout as well as a cool down period when you have completed your activity.
The Zoom 7™ anaerobic workout is the best cardio workout you can put your body through, and it only takes 15 minutes from warm-up to cool-down. However, what is in between will transform your body and your health! Seven 30-second all out sprints each followed by 90 seconds of Active Recovery is why we trademarked Maximum Intensity Interval Training™ (MIIT™). Members will find a never-ending challenge with the Zoom 7™ workout. Members can push themselves to continually improve their scores which will ultimately improve their health.
The Zoom 7™ anaerobic workout was derived from the Sprint 8 program with consultation with its author, Phil Campbell, and the study conducted at King’s Daughters Medical Center, Brookhaven MS. The objective of the clinical study included 22 females who participated to reduce body fat and improve overall health. The Sprint 8 exercise protocol is a novel approach to fighting obesity efficiently among middle-aged females by substantially increasing GH serum levels naturally.
(Full study can be found here: https://sprint8.com).
“The goal of this novel approach to fighting obesity was to efficiently maximize natural GH release among middle-aged African-American and Caucasian females [mean age = 45.9 (±7.7 yrs)] to metabolize adipose tissue and reduce hyperlipidemia by utilizing the Sprint 8 protocol. By documenting pre- and post-trial GH and lipid serum values, body fat %, and BMI, the correlated health benefits produced by each subgroup were established for future studies.”
Find Your Reason to Zoom
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www.zoom.fit | 855-966-6348
1201 Piper Blvd. #4, Naples, FL 34110
References:
David Braden, MD1 , 2 ; Jeff Ross, MD1 ; Leigh C Gray, MD1 ; Cheri Walker, RN, MSN1 ; Alvin Hoover, MS, MEd1 ; and S Duane Burt, MS1 , 3 1
King’s Daughters Medical Center, Brookhaven, MS, USA 2 University of Mississippi Medical Center, Jackson, MS, USA 3 Copiah-Lincoln Community College, Wesson, MS, USA
Corresponding Author: S Duane Burt, Science Department, Copiah-Lincoln Community College, 1028 JC Redd Dr., Wesson, MS, 39191, USA. Email: duane.burt@colin.edu Phone: (601) 643-8369
