This week, try to get in one day of a high intensity interval workout or also known as an anaerobic workout. Not only is it important to do aerobic workouts during the week, but it is also very important to incorporate anaerobic workouts as well.
Okay so what do these terms actually mean? Aerobic, means with oxygen. An aerobic workout is any activity done at a moderate intensity that can be sustained for 90 seconds or longer.
Anaerobic or without oxygen, is a high intensity sprints that lasts less than 2 minutes.
Benefits of Anaerobic workouts
- Increased Cardiovascular Function
- Decrease in Body Fat
- Increase in Muscle Mass
- Improved Strength
- Improved Power
- Increase in Speed
- Increased Aerobic Capacity
- Burns more fat than aerobic exercise in less time
- Boosts your metabolism after your workout is complete.
Beginning Anaerobic workout
1.) Warm-up 5 minutes
2. ) 20 seconds all out sprint
3. ) 40 seconds rest (slow down to a very low intensity, but keep moving)
4. ) Repeat steps 2 and 3 up to 8 times
5. ) Cool down 5 minutes6. ) Stretch
I highly recommend doing this workout on a stationary bicycle, swimming, or an elliptical until you build up strength and coordination. These modes of exercise are the best way to avoid injury.
If you are a runner, sprints are another great way to train anaerobically. I only recommend running sprints if you do not have joint problems and have been running/jogging for at least 3 months to build a base.
If you are new to exercise start with 3 intervals and work your way up to 8 intervals. You can do it!
**Medical Disclaimer**Check with your physician when beginning any exercise program.