In our last blog post, we discussed the importance of aerobic exercise for health and disease prevention. We really like aerobic exercise, which is sustained low- to moderate-intensity activity that uses oxygen together with fats and glucose for energy. This type of activity circulates blood and oxygen deep into organs and capillary beds, offering many benefits such as toxin removal and the delivery of nutrients for growth and repair throughout the body.
Anaerobic exercise is different from aerobic exercise in that it involves very intense activity that primarily utilizes glucose in the absence of oxygen. This activity is usually short-lived, as it consumes a lot of energy quickly. Because of this intensity, fatigue sets in rapidly due to the lactic acid (a by-product of rapid glucose burning). This is why muscle fatigue and soreness can develop quickly and may prevent you from continuing without resting. Once the lactic acid is cleared—typically within 30 seconds to a minute—you can repeat the activity. An example would be an all-out sprint or a heavy bench press.
How Does Anaerobic Exercise Prevent Disease and Improve Health?
Anaerobic exercise, such as resistance training or weightlifting, strengthens muscles, tendons, joints, and bones. As we age, it is important to engage in this type of activity to prevent potential injury from sudden movements, falls, and to maintain overall conditioning and strength. Additionally, it may reduce the risk of osteoporosis by strengthening bones, making them less susceptible to fractures.
Athletes of all kinds (for example, golfers) can benefit from anaerobic conditioning that focuses on strength training, as it enhances specific muscles, tendons, joints, and bones required for particular movements. For instance, in a golf swing or drive, most of the power comes from the legs, glutes, and thighs and is then transferred into the torso, shoulders, and arms. Focusing on a program that supports these muscles can add power to the swing and enhance performance.
During anaerobic exercise, blood glucose is used for fuel, which can improve insulin sensitivity and reduce overall inflammation caused by excess glucose in the bloodstream. Fat is also used in some forms of anaerobic exercise, especially in sports that involve intense bursts of activity followed by slower activity. Examples of these activities include high-intensity interval training (HIIT), which might involve a sprint followed by a slow jog, repeated in cycles. Sports such as tennis, soccer, hockey, and basketball are great examples.
Diabetes and heart disease may be prevented and even reversed with the proper anaerobic exercise regimen. Since blood glucose contributes to arterial clotting in the heart, its utilization and stabilization through exercise can potentially stop this process. Increased glucose use means less sugar in the bloodstream, which results in less inflammation and reduced demand on the pancreas (which produces insulin in response to high blood sugar). Lower insulin production means less stress on the pancreas and a reduced risk of diabetes.
Anaerobic exercise also burns calories, which helps reduce fat deposition and prevents weight gain.
Beyond physical health, anaerobic exercise has been shown to improve mental clarity, elevate mood, and boost energy levels. Aesthetically, it can enhance body shape and create a more athletic appearance, which many people find desirable.
The Physiology of Strength Training
Anaerobic training, especially weight or strength training, is one of the most important activities you can do. Strength training causes microscopic tears in the muscle fibers. The body responds by releasing specialized cells such as stem cells, macrophages, T-cells, neutrophils, and other immune-regulating cells. In essence, the body sends in a “clean-up crew” or “first responder team” to address the micro-injury. This process takes place for up to 48 hours and promotes healing and muscle growth to adapt to the micro-injury.
During this healing process, the biochemicals released circulate throughout the body. Just as an aspirin for a headache can also relieve leg pain, these biochemicals are not limited to one muscle—they aid the entire body. They also support the healing of mitochondria, our cellular engines, in all tissues and organs. For example, cancers, tumors, and other pathological or toxic processes may be fragile and destroyed when exposed to these biochemicals. More broadly, the general immune response triggered by such exercises provides wide-ranging benefits.
Making Anaerobic Exercise Part of Your Lifestyle
Anaerobic exercise is an essential component of a proactive, healthy lifestyle. If you need help with a weight, resistance, or strength training program, Dr. Freeze can help customize one for you. For anaerobic sports, there are many groups for all ages in your community—it just takes a little research. For example, pickleball is one of the fastest-growing sports among older adults. It’s fun and incorporates an anaerobic component.
If you’re not a sports fan, there are plenty of other options: hiking over varying terrain, alternating fast and slow walking, rebounding at different intensities, treadmill workouts with inclines, or rowing with varied intensity—the list goes on!
As they say… Just do it!