Anaerobic strength helps you lift weights.
Anaerobic means "without oxygen," which means that it is exercise that is brief and intense enough that your body doesn't have the time or energy to bring oxygen to your muscles. Rather, it uses fuel within your muscles to give you the energy you need to sprint, lift a heavy weight or perform other high-intensity, low-duration exercise. Building your anaerobic endurance is a matter of consistently pushing your body; as with everything else, gradual practice makes perfect, so you need to perform anaerobic activity frequently and to high intensities.
Instructions
1. Choose a cardiovascular activity. While weightlifting and cardio work can both improve your anaerobic endurance, you should choose a cardiovascular activity because it is easier to increase and decrease intensity more smoothly. So, you can choose running, swimming, rowing or anything else that uses large muscle movements to get your blood running.
2. Subtract your age from 220 to estimate your maximum heart rate. If you are 30, your maximum heart rate is 190.
3. Perform your cardiovascular activity for about two to four minutes, until your heart rate is at roughly 65 percent of your maximum.
4. Increase the speed or intensity of your workout for a specified interval. This interval needs to be under a minute, and you need to work hard enough that your heart rate reaches 95 percent of its maximum. The interval can be five seconds, 10 seconds, 30 seconds or a full minute.
5. Slow down for twice the length of your interval. Your heart rate should settle back down to 65 percent of your maximum.
6. Repeat another interval, and repeat the process for 20 minutes.
7. Reduce the length of your rest periods every time you fail to reach 95 percent of your maximum heart rate. Your work intervals should eventually be the same length as your rest intervals.
Tags: heart rate, your maximum, cardiovascular activity, length your, maximum heart