Anaerobic workouts can be defined as exercises primarily characterized as brief and intense and followed by short periods dedicated to recovery. In anaerobic exercises, oxygen is not what is used as a means of energy instead it uses glycogen for the purpose. It is mostly because of this reason that the exercises are usually brief and recovery periods are deemed essential so as to replenish sources of energy before moving on to the next exercise.
Here are some of the most accessible and highly recommended types of anaerobic exercises and anaerobic workouts.
Sports including racquetball, tennis, volleyball, football and basketball are considered to be some of the best anaerobic activities as they entail short burst of high intensity points or plays lasting for lesser than two minutes, followed by short periods of recovery within the game. One of the biggest differences between aerobic and anaerobic workouts is that anaerobic workouts allow you to recover more quickly, making the above mentioned sports some of the more efficient types of anaerobic exercises.
Resistance training is another very appropriate example of anaerobic exercises, as it allows you to practice high intensity short period repetitions. Bodyweight exercises, a part of resistance training can be performed with a high intensity session using a smaller number of repetitions. In addition to body building, kettle training, resistance bands, free weights and a home gym can also be used as an anaerobic workout following a resistance training etiquette.
Sprinting is another example for an anaerobic exercise. An anaerobic sprint training session would entail high intensity short distance sprints on a treadmill, running or jogging on a track, cycling or even rowing. Starting off with a short spurt of a 30 second sprint followed by a 90 second recovery period is ideal. As you work up, increase the time spent on the sprint and on the recovery period accordingly to make for a more systematic and efficient anaerobic workout.
Dead lifts are one of the more conventional and commonly practiced anaerobic exercises. This exercise makes particular use of the hamstrings, lower back, glutes, quadriceps, rhomboids, forearms, lats and the trapezius. The correct way to perform a dead lift is by spreading the feet hip width apart, standing behind the bar. With a shoulder width distance maintained between the arms, grab on the bar while bending your knees. Throughout the course of the exercise you must pop your shoulders out and keep your chest help out. Now, lift the bar up until you are standing erect. Repeat.
The bench press is an anaerobic exercise that works best for the triceps, shoulders, chest and the upper back. In order to target the pectoral muscles, the bench press must be performed on a bench that is flat, on a decline or an incline. In order to carry out this exercise, you must lie down straight on the bench first in such a fashion that your eyes are fixated on the bar above you. Grab the bar, with your thumbs around it and the palms pacing forward. Now, carefully lift the bar and slowly and gradually lower it till it reaches the middle portion of your chest. Lastly, raise the bar so that your arms are fully extended upwards. Repeat.