San Diego Figure Skating Communications
a non-profit educational organization
Anaerobic Activities -
Short, Intense Exercises
What is Anaerobic Training?
Anaerobic training is the repeated exercising in which an athlete develops the use of short-term energy systems. Anaerobic activities include jumping, sprinting, and weightlifting. Push-ups, sit-ups, and chin-ups are also examples of anaerobic exercises.
Editors Note: It is essential that an adequate recovery period must be incorporated
between sets or repetitions in a workout and also between workout sessions. If the
body is pushed to extremes over a period of time, without the necessary recovery,
negative consequences can occur such as extreme fatigue/low energy levels, mild depression, and reduced self esteem.
Examples of Anaerobic Exercises
Examples of anaerobic exercises include weightlifting, resistance machines, and sprinting. They all force you to push your body to its maximum, or very close to it, for a short period of time. That brief spurt of intensity is what makes the exercise anaerobic. Exercises like push-ups and sit-ups also fall into the category of anaerobic exercises.
It is essential to give your body adequate time to rest in between sets or
repetition, as pushing your body too hard for too long can have negative
consequences, especially fatigue.
In emergency situations, our body can
respond with an instantaneous burst of strength and power. The source
of this power resides in our muscles. The potential energy can be
altered through training. The ATP-PC energy system is just one of three
in our bodies. All three utilize adenosine triphosphate (ATP) as the
primary energy source. The speed, intensity, and duration of our
muscle contractions determine exactly how that ATP energy is tapped,
released and recycled.
Athletes who are involved in strength
and endurance sports train anaerobically. These activities involve two
chains - the adenosine
triphosphate phospho-creatine (ATP-PC) and the lactic acid system.
As muscle glycogen is converted to
form ATP byproducts, there is a corresponding increase in lactate and
(acid) secretion. The build-up of hydrogen ions will ultimately prevent
further muscle contractions
at high levels. Your body can extend the ATP-PC by reducing the level
of intensity. A side effect of the lactate and
hydrogen ion production is the increase in Human Growth Hormone (HGH)
that result increasing muscle mass.
Growth Hormone (HGH) is produced by the pituitary gland,
but the levels gradually decline as we age. The hormone is critical for
children's growth and the health
Training activities designed to enhance these systems include:
The effects on athletes' bodies include:
Anaerobic exercise is exercise intense enough to trigger anaerobic metabolism. It is used by athletes in non-endurance sports to promote strength, speed, and power.
Anaerobic Training Energy Systems - Sports Training Adviser Anaerobic training builds athletes' short-term energy systems.
Anaerobic Threshold (AT) is a frequently used term that sometimes causes a ... extremely reliable and powerful predictor of performance in aerobic exercise. ... The AT varies from person to person, and, within a given individual, sport to sport.
Developing A Training Plan
Physical and Mental Training Considerations
The following internet links have been gleaned from personal communications
combined with information from public institutions and athletic organizations/
associations that have a web presence with information concerning team and
individual sports programs:
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The limited use of the materials for education purposes is allowed providing
credit is given for the source of the materials.