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Anaerobic Exercise For Building Muscle Mass 

Anaerobic exercise is one of two different types of aerobic and anaerobic exercise that triggers changes in metabolism. The first is aerobic exercise which provides the required oxygen and fuel to maintain an extended level of work or exercise.

Anaerobic exercises is intense enough to change the muscle mass and create stronger bones. During anaerobic exercise the body runs out of oxygen. Examples of anaerobic training are heavy duty weight lifting and sprinting. Athletes use anaerobic exercise in their interval training for non-endurance sports where strength, speed, and power are important. It is intense exercise that builds up blood pressure.

Anaerobic exercises develop muscles differently from aerobic exercises. The end-game of anaerobic exercise is to develop muscles from intense activities that last from a few seconds to two minutes. Activities that last longer than two minutes require aerobic exercises for endurance training. Aerobic exercise is the type that builds up the lungs and heart.

Anaerobic metabolism is the process by which the body uses oxygen to produce energy and how that energy is spent. There are two different types of anaerobic systems. When the body runs out of sufficient oxygen, one system uses glucose as fuel with a rapid breakdown that causes lactic acid to form. This type of anaerobic exercises that last no more than 30 seconds rely on a triphosphate and phosphate system. But in an aerobic and anaerobic exercise program that lasts more than 30 seconds, the glycolytic metabolism system predominates although it too produces lactic acid.

Lactic acid causes fatigue in the muscles. In contrast, aerobic exercise is light enough to continuously supply enough oxygen.

Anaerobic exercise applies to those athletes who do swimming, cycling, and weight lifting, for example. Any type of anaerobic training that has short exertion and high intensity movements can be considered as anaerobic exercise. The lactic acid that builds up and causes muscle fatigue needs to be burned up before anyone attempts to do another set of anaerobic exercises. Rest after intense exercise helps muscles to bring oxygen to replenish energy.

The benefits of anaerobic exercise beyond fitness is the delivery of intense performance on demand. This is the ideal when sprinting or doing a jump. Other benefits of anaerobic training include stronger bones, muscle mass, bouts of speed, and greater strength.

Aerobic and Anaerobic Exercise

Both aerobic and anaerobic exercise is important in a fitness program to maintain overall fitness. Beginners should exercise caution when beginning any anaerobic training. It's best to begin slowly to adapt the body. There is a tendency to overdo which results in injury. Athletes lose interest and motivation. Soreness is okay if exercises can still be done at least twice a week. Increasing intensity comes with practice. What follows is strength and endurance.

The previous article is on Aerobic Exercise.

Always consult with your doctor or a certified professional trainer before undertaking any exercises, treatments, or dietary supplements.

Other wiki resources: cardiovascular training; endurance training; strength training; aerobic exercise; stationary bike