Examples of Anaerobic Exercises and Their Benefits

Article by Alvin

Introduction

How Anaerobics differs from Aerobics is that basically Anaerobics promotes the strengthening of muscles tissues while the latter promotes the process of fat burning. Anaerobics are basically exercises that requires high intensity for a short period of time, while Aerobics are mainly lower intensity with prolonged periods.

As both work in a different manner, there are different advantages of Anaerobic exercises compared to Aerobic exercises.Advantages of Anaerobic Exercises

Development of MusclesThis results in an increase of strength resulting in an increased amount of calories burnt as our rate of burning calories increases as our muscle mass goes up. Our Basal Metabolic Rate (BMR) also increase causing an elevated metabolism even during rest.

Lowers Blood Sugar LevelsIn Anaerobic exercises, Sugar is the primary source of energy. Regular exercising regulates blood sugar levels which keeps it in check. A high blood sugar level (Also known as Hyperglycemia) could result in various side effects such as dry skin, blurred version, headaches etc.

Increases Bone Strength and DensityOsteoporosis is a common world wide problem. Millions of people suffer from this and the number grows every year. Our common consumption of dairy products and calcium supplements is not sufficient. What Anaerobic exercises (such as Weight Lifting) does is that it places our bones under a slight pressure to prevent it from getting softer and weaker over time.

Improved AppearanceStrength training is one of the most effective way to reshape our bodies and improve our physical appearance. This is true for both men and women. It gives a man a much bigger and stronger body while a woman gets a more toned and stronger looking body. This also increases our own confidence as we are proud of ourselves.Examples of Anaerobic ExercisesThere are plenty of different variations of anaerobic exercises out there. A very general one would be Weight Lifting. There are also many different sports such as basketball, rugby, soccer etc. These are sports requiring brief spurts of high intensity activity.

More specific activities could be Chin ups, Pull ups, Sit ups, Squats. All these are high intensity activities which cannot be done in a prolonged period.

Depending on your abilities and needs, pick one which suits you best and that you actually enjoy doing. Some of these activities are not meant for beginners, so ensure that you slowly build your body up to get accustomed to them. Remember do not jump right into it without performing any warm-ups as some of these activities can be very harsh on the joints and bones if you do not warm them up properly.

Above are examples of different Anaerobic exercises you may choose to do, when it comes to ‘weight’ though, some people constantly ask themselves “why can’t i lose weight?“, check that out for more information.ConclusionWith the well known facts of how muscles are denser than fat, many people who participate in Anaerobic exercises may experience an increase in body weight. This is not due to fat, but are actually muscles. Although additional weight was put on, however looking at the mirrors will show a fitter looking you. Muscles are grown through Anaerobic exercises, that’s why it is an important aspect in any fitness regime.

Both Anaerobics and Aerobics go hand in hand and are vital to your body’s overall well being and looks. So do not favor one over the other! You may find more information on the benefits and examples of Aerobics exercises here.

To learn more about my report on fitness and nutrition, check out my quick way to lose weight report!

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An Overview Of Aerobic And Anaerobic Exercise

Article by George Hutton

If you’ve been to any gym recently, you may have noticed that all the exercise equipment is sectioned off according to type. The free weights and machines are in one area, and the bikes, treadmills, rowing machines, and aerobics area is in another. This is because all exercises are roughly broken up into two categories, aerobic and anaerobic exercises. To decide which one is best for you, it helps to understand what your exercise goals are. In this article you’ll learn a basic overview so that you can do that.

The difference between aerobic and anaerobic exercise is how the body generates the energy needed for movement. Aerobic exercise is much more efficient, and can be sustained for longer periods of time. It is more dependent on oxygen for movement. Even sitting there reading this article, you are generating energy through the use of oxygen, and are doing low level aerobic exercise. Anaerobic exercise on the other hand, uses only the stored energy in the muscles, and not oxygen. Anaerobic exercise can only be sustained for short periods of time before a need for oxygen is generated.

The main purpose for aerobic exercise is to provide fat loss, and cardiovascular health. When you are engaged in aerobic activity, you are likely using your legs to do most of the work, such as jogging, walking, and bicycling. Generally speaking, people that do a lot of aerobic activity are slender and don’t carry around a lot of body fat. They are also incredibly flexible.

The main drawbacks to aerobic exercise is that it doesn’t do anything for the muscle tone in your upper body. Long distance runners aren’t known for their chiseled looks nor their upper body strength, despite the incredible health of their heart, lungs, and legs.

With anaerobic exercise, short bursts of exertion create a growth in muscle tissue, leading to stronger and larger muscles. Through specific exercises, you can sculpt your body any way you like. This is likely the biggest draw to anaerobic exercises.

Some of the drawbacks of pure anaerobic workouts are lack of flexibility, and less cardiovascular health than their long distance running buddies on the other side of the gym. Although lifting weights gives you a better cardiovascular workout than sitting on the couch, it is not nearly as good as long distance running. Also, there are some that think that getting big and bulky may contribute to high blood pressure.

What is likely the best thing to do, unless you are training for a specific event, is to combine both cardiovascular, or aerobic activity, with anaerobic, or weight training. That way you’ll get the best of both worlds, and enjoy all the benefits.

The Difference Between Aerobic and Anaerobic Exercises

Article by Edward Sample

Many people mistakenly believe that all vigorous forms of exercise are aerobic in nature. However, some forms of vigorous exercise are actually anaerobic, and have a very different effect on the body. If you’re just getting started on an exercise regimen, this information will help you sort out the difference between the two and tailor your workouts accordingly.

So exactly what is the definition of aerobic exercise? Aerobic means “with oxygen,” where anaerobic is “without oxygen.” No, that doesn’t entail holding your breath while exercising! Rather, it refers to cellular tissues producing energy without having to rely on oxygen availability. Alternatively, you may have guessed that aerobic exercise requires large supplies of oxygen to generate energy. The fundamental difference between aerobic and anaerobic exercises is that simple.

A more detailed definition is that during aerobic exercise, activity is so sustained that it requires large amounts of oxygen. The muscles utilize oxygen to burn fat and glucose to manufacture adenosine triphosphate (ATP) – the basic energy vehicle for all cells in the body. During the initial stages of aerobic exercise, glycogen is transformed into glucose. If glucose stores become depleted, fat is metabolized as fuel. It’s interesting to note that “runner’s high” occurs when muscles have exhausted their immediate glycogen stores and begin relying only on oxygen, which releases endorphins in the brain.

During anaerobic exercise, the muscles being used rely on energy-producing processes that don’t require large amounts of oxygen. Instead, the body metabolizes muscle glycogen to produce power. Glycogen is supplied by blood sugar, which is manufactured by the liver from dietary amino acids and carbohydrates–whole grain, of course! Anaerobic exercise is so fast and brief that it doesn’t have time to rely on oxygen, so glycogen is used.

Some people mistakenly believe that aerobic exercise makes you small and weak. However, it actually tones muscle throughout your body and burns fat. This will make you look good in your bathing suit–not to mention your birthday suit! The effects that aerobic activity has on your body are not merely cosmetic – there are numerous health bonuses, such as:

Anaerobic exercise: Pushing your limits

Article by Greg McKenzie

Anaerobic exercise is where the body is exercising at such a rate that the blood stream cannot supply oxygen to muscles fast enough.

Anaerobic exercise is essentially exercise without oxygen. This happens during high intensity and cannot be held for long periods of time. A product of your muscle exercising in an oxygen deprived environment is large amounts of lactic Acid. Lactic acid begins building up inside the muscle at a rate faster than it can be cleared creating muscle failure.

Anaerobic exercise does not refer to respiration as a whole, but rather to anaerobic muscle respiration. The muscle will still get oxygen, but it will not be sufficient to meet the activity’s demands. Anaerobic threshold or lactate threshold are terms for anaerobic capacity. It is the stage in anaerobic exercise where lactic acid forms in the muscle at a rate faster than the rate at which it can be shed by the muscle.

This is considered the best measure of an athlete’s physical shape. An athlete that has a higher VO2Max is typically consider fitter, yet an athlete with a lower VO2Max and higher anaerobic threshold can go much further faster without muscle failure than an athlete with high VO2Max and a low anaerobic threshold.

One thing that can genuinely improve your anaerobic threshold is training. Great anaerobic sports include basketball, football, rugby, hockey and soccer. Anaerobic sport is when you do spurts of high intensity exercise. Weight lifting and interval training are examples of anaerobic workouts.

Exercises that bring and hold you above your anaerobic threshold for longer amounts of time can actually improve your anaerobic threshold. The High Intensity Interval training (HIIT) exercise routine can achieve this. HIIT allows you to spend a long cumulative time in an anaerobic state by alternating high intensity activities with periods of rest and recovery.

To find out more about HIIT visit IntervalTraining.net

Anaerobic Waste – How Anaerobic Digestion Works in Wastewater Treatment

Anaerobic Digestion

Anaerobic waste digestion happens in a closed reactor. Bacteria act upon the organic waste and release plenty of carbon dioxide and methane. The microbial community has only obligate anaerobic and facultative bacteria. As in aerobic chemohetrotrophic metabolism, initially the macromolecules are hydrolyzed. These products are then converted to volatile fatty acids (mainly acetic acid), and alcohols. The organisms responsible for these anaerobic waste reactions are popularly called acid formers.

They obtain energy through oxidation of organic compounds, but do not use oxygen as electron acceptor. Instead, another fragment of the substrate is reduced to anaerobic acids and alcohols through anaerobic processes. These are then metabolized by a second group of obligate anaerobic biomass (the methane formers), and converted to methane gas.

It is estimated that 60 to 70% of methane production in an anaerobic waste reaction is through conversion of acetic acid and the rest through carbon dioxide reduction by hydrogen.

The activities of the methane and acid producing groups of bacteria must be balanced as the former is sensitive to pH changes and works best in pH range 6.8 to 7.5.

Stabilization Ponds

Anaerobic waste stabilization ponds are large and shallow basins with residence times of 12 to 25 days. A variety of microorganisms inhabit such ponds participating in the anaerobic digestion of waste. In addition to the aerobic and anaerobic chemoheterotrophic organisms, a pond has a large variety of photoautotrophic life forms also. Green and blue-green algae are found in abundance in the top layers, maintaining a symbiotic relationship (I am ok, you are ok!) with the bacteria.

At times the pond may also have a significant population of sulfur photosynthetic anaerobic waste water organisms.

Anaerobic Exercise – What is It?

Article by Donna Morgan

If you’re fit and need to take it to the next level for your wedding, check out Anaerobic exercise. In its most basic definition, anaerobic exercise is a series of exercises that is intended to trigger the anaerobic metabolism inside of the human body. The primary focus of anaerobic exercise is to build muscle mass, but these exercises have also been used to build strength, speed, and power in athletes. The muscles that are developed from anaerobic exercise tend to be of assistance in performing physical feats that are short in duration, but high in their intensity level. If the physical activity level exceeds more than two minutes, then the components of aerobic metabolism come into play.

In French, the term anaerobic literally translates to “without oxygen”. Unlike aerobic exercises, anaerobic exercises do not require the tissues of your body to consume continuous and sizable amounts of oxygen. In essence, during the exercise, your muscles are not powered by oxygen and glucose. Instead, they are powered by glycogen. Engaging in anaerobic exercises has been proven in scientific studies to strengthen an individual’s muscles, as well as their skeletal system. Both aerobic and anaerobic exercises are required to maintain overall good health. The enlistment of a personal trainer may be needed to strike a balance between the two different forms of exercise.

Some of the most popular forms of the exercise include sprinting, running, jumping, stair and hill climbing, and isometrics. The key to successfully performing these exercises is to ensure that they are performed for brief and intense periods, generally no more than 4-6 minutes in duration. Small amounts of this type of exercise can be incorporated into a person’s daily routine by lifting hand weights while they watch television or wearing ankle weights as one walks throughout their day. Once the person’s overall physical fitness level has improved, he or she can begin to incorporate other forms of this exercise, like swimming or rowing, into their daily workout regimens.

If one chooses to begin engaging in anaerobic exercise, it is important to first visit their primary care physician to ensure that they are in top shape. While most of these exercises are brief in duration, they can place an intense amount of pressure and strain on one’s muscles, and an individual does not want to run the risk of injuring themselves. As always, following a proper diet and drinking adequate amounts of water each day are going to be essential to-do items to ensure that a person maximizes the benefits they receive from their anaerobic exercises.

Do you need to lose weight? Are you frustrated with your weight and want to see results? Click on how to lose weight to get you started on dropping the pounds today.

Anaerobic Vs Aerobic – Understanding the Difference

The terms anaerobic and aerobic do not mean the same thing; there are major differences that can be identified between anaerobic and aerobic exercise. Anaerobic exercises are basically strenuous exercises that are implemented for the purpose of muscle strengthening. The latter forms of exercises are meant to be conducted in short, but intense intervals. Aerobic exercises are used to get oxygen to all of the muscles in the body and to increase one’s cardiovascular rate.

Anaerobic is a word that literally means “without or lacking oxygen,” while the word aerobic literally means “the inclusion of or with oxygen.” While aerobic exercises push oxygen through the body during exercise, anaerobic exercises do not rely on oxygen to produce energy. When it comes to aerobic exercises, the body will depend upon the use of a lot of oxygen: this, in turn helps to burn calories, to increase the heart rate, to increase the body’s circulatory processes, and to improve one’s metabolic rate. In contrast, anaerobic exercises are conducted in fast, brief sessions so that heavy amounts of oxygen are not used during the exercises performed.

While performing any type of aerobic exercise regimen, the individual purposefully sustains the aerobic activity so that a larger need for oxygen is generated by the body. While one is walking, running, jogging, or cycling, he or she will utilize oxygen in order to burn fat and the glucose in one’s body is used to produce ATP, otherwise known as adenosine triphosphate. The latter is needed by cells in every part of the human body for the purposes of transporting energy. Meanwhile, anaerobic exercises demand the use of Glycogen, which is derived from blood sugar levels in the body in order to produce energy.

Aerobic exercises are used to improve blood flow, to reduce blood pressure, to improve respiratory functioning, and to tone body muscles, to improve cardiovascular strength, as well as to improve upon the body’s red blood cell count. Anaerobic exercise is used for the purposes of bone strengthening, the prevention of muscular atrophy, to increase muscular power, and strength, to increase stamina and endurance, and to produce adequate muscle mass.

While aerobic exercises include things like walking, running, jogging, the use of a treadmill, and cycling as well as stair climbing, anaerobic exercises might include things like sprinting, lifting weights, and playing tennis. It is beneficial if one opts to unify the implementation of aerobic and anaerobic exercises in one’s regular workouts. Of course, deciding to do so should be approved by one’s physician first. It is also not recommended that one begin exercising with intense anaerobic exercises before getting the body used to aerobic forms of exercise.

Anaerobic exercises are not recommended for those individuals with muscle/joint injuries, for pregnant women, or for anyone that does not exercise on a fairly consistent and regular basis. In addition to an anaerobic and aerobic workout regimen, the right amount of sleep, the right amount of fluids, an adequate diet, and vitamin supplements are highly recommended.

Anaerobic Digestion Makes Renewable Energy from Rubbish

Introduction

An Anaerobic Digestion system which is suitable for processing mixed (black bag) waste has been developed from technology first developed in Israel.

It recovers resources from waste while producing renewable energy and helping to reduce carbon emissions.

The ArrowBio process has been developed through a series of pilot and demonstration plants to a level ready to be used commercially in many countries, and is best described as a water-based mechanical biological treatment (MBT) facility, with energy recovery.

ArrowBio’s process has been developed in such a way that it can either be used as a stand-alone solution or in conjunction with other technologies. For example it can be built within sustainable energy parks to provide a source of energy for the park, as well as recycled materials for further processing.

The recycled materials are re-used as feedstock by the other businesses based within the park to create a variety of products.

Two Stage Anaerobic Digestor

ArrowBio sets out to fully recover and wash the recyclable elements of the waste, so it should be favoured by environmental groups which tend to object to alternative processes which handle mixed waste, like incineration, on the basis that the ability of incineration to handle mixed wastes reduces the necessity to separate and recycle, and that the flu gas can contain toxic chemicals. The argument is also that incineration makes it too easy to neglect recycling, so it should not be used. None of these objections apply to Anaerobic Digestion.

The process has at its core a two stage anaerobic digestor which has been optimized for better energy yield than competing systems, from every unit mass of organic matter processed.

Extracting the maximum available gas yield, is in fact a stated primary aim of the ArrowBio processs.

This is recognised as good policy environmentally, and of course the gas and, or electricity generates revenue, which helps to pay for the upkeep of the plant.

The process consists of two distinct yet integrated components: a “front-end” wet Materials Recovery Facility (MRF) and a “back-end” advanced anaerobic digestion system.

The wet MRF combines standard solid waste handling technology in combination with liquid and slurry pumping, water based processing facilitates, passive separation, and cleaning of recyclables and their automatic conveyance around the facility, while also suppressing odours and dust.

The wet MRF the action is cleans, and recovers, ferrous metals, non-ferrous metals and plastics separated by type.

These are then sorted into recycled materials of various grades that can be sold directly into the recycling market.

A “hydrocrusher” has also been successfully developed by ArrowBio which forms part of the wet (anaerobic) process. In effect the biodegradable waste is jetted with high pressure jets of water through a series of pipes. Food and paper is torn apart, greatly increasing the surface area available to biological action, while simultaneously suspending the organic chemicals in a watery solution.

Any waste that is not recoverable or that is not sent through the anaerobic digesters exits from the ArrowBio facility as a residue, and is normally present in only in minor quantities.

The first part of ArrowBio’s anaerobic digestion process is known as the acidogenic stage, and the second is a methanogenic stage. The biomass achieves optimum efficiency compared with single tank AD, and optimisation of pH levels, temperature and residence times is achieved automatically.

The plant has low emissions. The ArrowBio design needs no costly gas scrubbing stage, and the largely water borne technique does not produce the troublesome (dust, odour, etc) emissions experienced from other processes.

Recognition of the sustainability benefits of Anaerobic Digestion is rising fast. Find out more about this technology for the future at the Anaerobic Digestion web site, and more about the ArrowBio AD Process.

Read more about the AD process now. Visit the ArrowBio page at Anaerobic Digestion.Com. The AD Community.

Aerobic dance. The background music is All Around The World by Zippers. ps I am not the maker of the footage. It was obtained from other place and I forget the original source of it. As for the music, I have tried to find but I can’t find the mp3 for it.
Video Rating: 4 / 5

Benefits of Fartlek Training Session: An Interval Training Exercise session to enhance Anaerobic and Aerobic Potential

Article by Avi Marents

While I typically advocate a HIIT training regimen so you can get in great shape, now I’d prefer to discuss the Fartlek training session. What is Fartlek? It’s an expression meaning “speed play” in Swedish and is an interval training workout that involves continuing exercise alternated between low, moderate, and higher intensity durations. The major aspects of Fartlek training are actually that it allows you to burn up fat and in addition increase both anaerobic along with aerobic ability. In other words, it may help you to more efficiently complete seriously intense training as well as improving your overall stamina.

So how exactly does Fartlek work in practice? Frequently, Fartlek is performed by way of jogging nevertheless, you could theoretically customize other activities to incorporate a similar key points. You begin with jogging at an average pace then pick a time to sprint. After you dash, you could run at a slower pace or perhaps the exact same velocity you began jogging at. It’s your decision. Then, when your body is all set, you can perform another dash or perhaps dash at a heightened velocity. You choose how frequently to enhance the intensity and how far the period can be. You may base distances around points of interest ( utility poles, light poles, trees and shrubs, and so forth.). Maybe one particular sprint span is merely 75 yards while the subsequent may be a fast paced quarter mile jog. There’s no arranged framework.

What makes Fartlek workout routines a great way to train? First, interval training in general is an efficient approach to burn up fat. It is often a lot better than merely jogging at a continuous rate. Second, Fartlek workout improves anaerobic and aerobic potential. While steady state jogging improves cardiovascular capacity, this doesn’t help with high intensity sprints or other anaerobic exercises. Even more remarkable, a number of reports about interval training demonstrate that it improves cardiovascular potential better than steady state jogging. It’s the best of all possible worlds. Last but not least, you’ll employ both fast twitch along with slow twitch muscle fibers meaning you boost power as well as speed (fast twitch) as well as endurance (slow twitch).

Another excellent aspect of Fartlek training is how versatile it is. Unlike a regular HIIT exercise plan which may entail sprints for thirty seconds along with resting for ninety seconds for any established time, Fartlek makes it possible for the body to determine the amount of rest time you may need in addition to how long the total program will be. You select how many times, for how long, and how intensely you intend to dash. You may also personalize your workout based on a specific sport or activity.

If you’re a sports athlete, I’d recommend including a Fartlek workout. This method of interval training exercise routine could increase your anaerobic along with aerobic ability as well as help you get better at your specific sport. For all the others, one of the primary benefits of Fartlek training is that it lets you successfully burn up fat. Plus, a Fartlek workout can add a little variety and supply a great break from a structured routine. Give Fartlek training a shot!

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Practice Anaerobic Exercises for Multifarious Benefits

Article by Kya Grace

Anaerobic exercises were initially considered to be only meant for body builders and people who want to gain bulging muscles. However, over time new routines of anaerobic exercises have evolved. With these new routines you can get all the benefits of anaerobic exercises even if you opt for getting a lean, ripped body shape.

Principles of Anaerobic exercises: The word aerobic literally means oxygen. Anaerobic obviously means without oxygen. As the name suggests anaerobic exercises are meant to be performed without utilizing oxygen. Since your body is not equipped to handle such a situation for long periods of time, these exercises need to be performed in short interval capsules. The effective principle which is the basis of these exercises is that oxygen is utilized by your body to provide energy for your actions. Now, if you perform rigorous exercises without using oxygen, your body starts burning fat to make up for the energy loss.

Main indicators of anaerobic exercises: Some basic indicators can help you realize whether you are doing an anaerobic routine. These indicators can also help you gauge the intensity of your workout. Increase in heart rate to up to 65-70% of maximum heart rate is a primary and necessary indicator. Hunger increases with anaerobic exercises because the metabolism gets a boost due to the routine. Anaerobic exercises are not supposed to leave you short of breath. In fact, if that happens during a weight lifting routine, it means you are not adequately healthy.

Main anaerobic training routines: Anaerobic exercises have evolved a lot. The routines are now based on different criteria and they solve different purposes. Weight lifting remains to be a popular routine of anaerobic exercises. Only the quantity of the weights are differed based on the amount of build up that you prefer. Make sure to use a spotter during any level of weight lifting. Interval training involves sprinting in short bursts but at high speed. The routine is a great cardio workout and is basically taken up by athletes. Isometric training involves using machine or manual resistance to increase strength and stamina. You should make sure to get professional supervision before starting up any of the routines for the first time.

Benefits of Anaerobic exercises: It gives an overall boost to the immune system. These exercises target fat burn and help in alleviating diseases like obesity, lower back aches and even arthritis. Strength training builds up lean muscle. It does not matter what shape you want to be in, with anaerobic exercises you get the shape and the fitness. Age reduces bone density and calcium in the body. Strength training can actually help in increasing bone density and prevent brittle bones or osteoporosis at later stages of life. Weight loss is obvious with the training but what you lose is fat and water weight. You gain muscle mass and get a trimmer and healthier body.

It is very clear that most of these benefits are essentially needed for everyone regardless of gender or age. Therefore, anaerobic exercises have ceased to be specific for body builders and professional weight lifters. It is necessary that you incorporate some of these routines in your daily workout to stay fit with age.

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