How to get stronger and gain muscle mass? Anaerobic exercise can help

fitness trainer

“Many fitness gym-goers go there to improve their health and get a trim figure. However, not everyone knows how to achieve this, so they often quit training in the first month. If you want to get results: to improve your health, gain muscle mass, become more attractive, increase strength, improve endurance, develop flexibility and get rid of excess fat – build the training process correctly from the beginning. Infrequent and irregular exercise may make you feel better and diversify your life, but you won’t see a noticeable change.”

Athletic training is a meaningful process of physical activity in which we learn and improve sportsmanship. As a bonus, we get a beautiful body, good health, strength, endurance, agility, technique and speed.

If you want to get a quality result, it is necessary to have a general idea about the different types of training. It is necessary to exercise correctly, not as much as possible. Today, let’s break down another method – anaerobic.

How many heart rate zones are there in workouts?

There are five heart rate zones. They differ from each other in terms of training objectives, types of exercises, intensity and end result. Each of the five zones has its own benefits and clear characteristics. It is recommended to use a variety of exercises and train in each of these zones.

The first heart rate zone is very light. It is in the range of 50-60% of your maximum HR. It is sometimes referred to as the recovery or recovery zone. This zone is highlighted in white. The training is aimed at improving your general physical condition, speeding up and facilitating recovery from heavy exertion. It can prepare you for more intense training. This mode includes walking, cycling at a slow pace, and some physical fitness training.

The second heart rate zone is light. It is in the range of 60-70% of the maximum HR. It is sometimes called the fat-burning or fitness zone. This zone is highlighted in blue. The body gets most of its energy from fat stores, so it is ideal for weight loss training and improving basic endurance. In this mode, training in fast walking, light running, ellipticals or exercise bikes at an average pace.

The third heart rate zone is the average. It is in the range of 70-80% of the maximum HR. It is called the aerobic heart rate zone and is highlighted in green. The body increases the number of blood vessels, the respiratory system improves, and the heart becomes stronger and bigger. Examples of activities are long-distance running training, cycling, team sports, and swimming.

The fourth heart rate zone is the heavy heart rate zone. It is highlighted in yellow. It is in the range of 80-90% of the maximum HR. This is the anaerobic heart rate zone. Training takes place with high intensity and high heart rate. Muscles work in an oxygen-free mode, and fat is burned minimally. The main source of energy is carbohydrates. With such a load, a large amount of lactic acid is produced, which the body does not have time to utilize. Here you develop strength, speed and gain muscle mass. Example of activities – powerlifting, weightlifting, bodybuilding, sprinting, martial arts.

The fifth heart rate zone is the heart rate limit. It is in the range of 90-100% of the maximum HR. This zone is highlighted in red color. The body is working at the limit of its capabilities. The respiratory and cardiovascular systems are working at maximum efficiency. Athletes in competition work in this zone to perform at their best. Amateur athletes should not train in the red zone.

What is anaerobic training?

They take place at high intensity in a short period of time (30-40 seconds) and with a short rest period. Anaerobic exercises are designed to increase muscle mass, develop strength, speed and speed and power abilities.

During anaerobic exercise, the muscles work without access to sufficient oxygen to produce energy, so it is produced by the reserves stored in the muscles. During this mode of exercise, the body produces lactic acid, which can cause feelings of fatigue and muscle tightness.

Associate Professor of the Department of Sports Disciplines and Adaptive Physical Education at VyatSU, coach

“It is recommended for beginners to start training using physical activity in aerobic mode with sufficient oxygen consumption and with relatively even breathing. Predominantly in cycles: two inhalations, two exhalations. If you wish to develop, then gradually include loads of anaerobic character. This is more intense, but short-term work – often only up to 30-40 seconds, with a mandatory increase in heart rate and breathing)”.

Anaerobic exercise includes: intense interval training, uphill sprints, rapid stair climbing, running short distances at high speeds, and strength training with barbells and dumbbells. Such loads help build muscle mass, develop strength, power and speed. They also help burn calories and improve overall fitness.

What qualities develop anaerobic training?

The effect is manifested with regular training. It is recommended to exercise three times a week for one hour.

Increase in power. Anaerobic training helps develop muscle strength and improve movement speed, which is especially useful for athletes engaged in boxing, wrestling, weightlifting, powerlifting.

Improvement of speed qualities. This is especially useful for athletes involved in fast sports – soccer, basketball, hockey, running, cross-country skiing.

Increased muscle endurance. This indicator will allow you to hold a high level of activity for longer and avoid fatigue.

Calorie burn. Anaerobic exercise is a great way to burn calories and help you control your weight.

Also, regular anaerobic workouts help you gain muscle mass, increase your energy levels and improve your overall fitness.

What is the right way to perform anaerobic workouts?

Anaerobic workouts are quite hard, so you need to perform them correctly to get the most benefit.

Keep your heart rate at 80-90% of your maximum. It is important to keep an eye on the increase or decrease in heart rate, as the exercise will take place at high intensity. This is the only way anaerobic adaptation mechanisms will be trained. To track HR, you can use various gadgets.

Vladislav Poperekov: “If you don’t have any gadgets to measure your heart rate – orient yourself on your condition. The failure of “even breathing”, the appearance of chaotic inhalations and exhalations, a decrease in the intensity and pace of the exercise means that your body has moved into anaerobic mode”.

What are the benefits of anaerobic exercise?

It’s important to remember that before beginning anaerobic exercise, you should consult with a trainer or doctor to make sure you are ready for this type of physical activity. You are put to a serious test while receiving in return a multitude of benefits for the body.

1. Large muscle groups that protect our musculoskeletal system are strengthened.
2. Your heart muscle gets stronger. It becomes bigger and stronger.
3. The cardiovascular system improves and blood pressure decreases.
4. Immunity is strengthened.
5. The nervous system becomes stronger. Reaction to stressful situations improves. Willing qualities are developed.
6. Hormonal levels are normalized. For example, anaerobic exercise promotes the release of growth hormone, which is involved in tissue regeneration. This contributes to the growth and recovery of muscles.

Types of anaerobic exercise

• Sprinting
• Crossfit
• Streetlifting
• Exercise with additional weights and machines
• Bodybuilding
• Powerlifting
• Speed Cycling
• Kettlebell lifting
• Some martial arts
• Long jumping from a standing position

For an example of anaerobic training, see the video below.

Anaerobic and aerobic training: what is the difference?

Anaerobic training differs from aerobic training in several aspects.

The energetic process. There is no such thing as a purely aerobic or anaerobic workout, so it is more accurate to say which method of energy production is predominant. During anaerobic, the body uses the glycogen stores in the muscles as a source of energy. During aerobic workouts, oxygen is utilized.

Intensity. Anaerobic workouts are usually higher in intensity than aerobic workouts. They require short, intense exercises that fatigue the muscles quickly.

Duration. Anaerobic workouts typically have shorter durations than aerobic workouts. For example, a 200-meter sprint, 10 squats with a barbell, or a heavy-weight barbell push or snatch.

Purpose of the workout. Anaerobic workouts are aimed at developing muscle strength, speed and power, while aerobic workouts are aimed at improving cardiovascular function, pumping up endurance and losing weight.

Both types of training have their benefits and can be incorporated into a workout program depending on goals, personality, fitness and preferences.