Anaerobic exercise is any short, fast high-intensity exercise that uses stored energy to supply working muscles instead of oxygen.
Some types of anaerobic exercises include:
- High-intensity interval training (HIIT)
- Heavy weightlifting
- Sprinting
- Plyometrics: jumping, hopping, skipping, jumping squats, and jumping lunges
- Calisthenics: bodyweight exercises like push-ups, pull-ups, and dips
Anaerobic exercise benefits the cardiovascular system, muscles, and joints. These benefits include:
- An increase in muscle strength and power.
- An increase in fat loss and muscle mass.
- An improvement in bone mineral density.
- A decrease in joint stiffness.
- Corrected muscle imbalances and improved posture.
- An improvement in circulation and heart and lung function.
- A decrease in high blood pressure.
- A decrease in inflammation throughout the body.
- An improvement in mood and energy.
- A decreased risk of developing conditions like diabetes, heart disease, and stroke.
- Lowered blood sugar, high cholesterol, and triglycerides.
Anaerobic exercise isn’t easy, it may be helpful to find a certified fitness trainer to help you create a program based on your medical history.
If you want to create a program on your own, here are some basic weightlifting tips to consider:
- Warm up for at least five minutes.
- Start with large muscle groups first.
- Do one to three sets of eight to 15 reps.
- Complete eight to 10 exercises following the proper technique.
Please note that when beginning or increasing the amount of anaerobic exercise, get cleared to do so by your healthcare provider. Start slowly and gradually increase your physical activity level over time.
If you experience medical problems while exercising, you can schedule an appointment with a doctor at Flushing Hospital Medical Center’s Ambulatory Care Center. To schedule an appointment, please call (718) 670-5486.
All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.