Anaerobic Exercise Ideas

Anaerobic Exercise Ideas

Anaerobic exercise refers to intense physical activities of a short duration that can last from several seconds to two minutes. For fit individuals, the anaerobic zone typically starts at around 80 percent of the maximum heart rate, according to Lance Dalleck and Len Kravitz of the University of New Mexico. Unlike aerobic exercise that relies on oxygen, anaerobic exercise utilizes glucose stored in the body. Since this glucose is rapidly depleted during intense exercise, anaerobic activities cannot be sustained for long periods of time. Sports that require short bursts of speed or power, such as track cycling, sprinting, Olympic lifting and football, are examples of anaerobic actvities.

Intervals are short bursts of speed followed by an active recovery that is twice as long as the sprint. To perform an interval sprint, run as fast you can for 20 seconds and then walk for 40 seconds to catch your breath. Repeat five to 10 times, depending on your level of conditioning. Another option is to use distance instead of time. On a standard running track that you would find at any high school or college, sprint on the straightaways and walk the corners.

Hill Sprints
You can do hill sprints by running, cycling, cross-country skiing, snowshoeing or even inline skating. Find a hill with a fairly steep incline of about six percent. Sprint up the hill for eight seconds, stop, turn around, and walk back down to your starting point. Repeat one or two more times if you are new to hill sprinting. Once you can complete 10 sprints at eight seconds each, increase your sprinting time to 10 seconds.

Stationary Bike Pyramid
Using a pyramid-style workout, you train with ever-decreasing sprint durations. For example, on a stationary bike, pedal for one minute at a high intensity followed by one minute of easy pedaling. Pedal hard for 45 seconds followed by 45 seconds of rest. Continue decreasing each sprint and rest period by 15 seconds. You can then reverse the pyramid by increasing the time by 15 seconds or go back and repeat the entire pyramid a second time. The trick to this style of anaerobic training is to sustain your effort over the longer sprints without running out of gas 30 seconds into the sprint.

Double Unders
Boxers often use double unders to turn the aerobic activity of jumping rope into a high intensity anaerobic exercise. This move also requires a higher degree of coordination and timing than regular rope-jumping. Begin by jumping rope with both feet together and one turn of the rope for every jump. To do a double under, jump slightly higher and use your wrists, not your arms, to increase the rotation speed of the rope to the point where it passes under your feet twice for each jump. These take some time to master, so start by inserting one double under between several single jumps. Then progress to back-to-back double unders and keeping adding more until you can complete 30 consecutive double unders.