Neat Adaptations to Anaerobic Training
posted on September 14, 2022
They blinded me with science.
Today let’s take a quick look at what happens inside our body when we start a weight lifting/ resistance training program. This style of exercise is called anaerobic training. Anaerobic training is defined as high-intensity, intermittent bouts of exercise like weight training, plyometric drills, speed, agility, and interval training.
Anaerobic exercise results in benefits and increased levels of these functions listed below.
Cardiac output & Stroke volume: Heart can beat faster and harder to provide more oxygen and nutrients to active muscles.
Heart rate: Decreases resting HR & blood pressure.
Oxygen uptake: Increases ability to take in oxygen from the respiratory system and deliver it to the working tissues
Neural adaptations: Motor cortex activity increases when the level of force developed increases and when new exercises or movements are being learned. Aka learning new exercises will create a “muscle memory”.
Bone & connective tissue: Strengthens bones, tendons, ligaments and fascia.
Muscular growth: Muscle hypertrophy is muscular enlargement from an increase in the cross-sectional area of the existing fibers.
Strength & Power: Mean strength & power increases up to 73% in untrained athletes.
Body Composition: Increases in lean tissue mass, daily metabolic rate, and energy expenditure during exercise are outcomes of resistance training.
Flexibility : Anaerobic training potentially can have a positive impact on flexibility, primarily if the individual has poor flexibility to begin with & completes the exercise with use of full range of motion.
Aerobic Capacity: Circuit training and programs using high volume and short rest periods have been shown to improve VO2max.
Motor Performance: Resistance training has been shown to increase running economy, jumping, sprinting, golf swings, throwing and hand eye coordination.
Come toss some weights around on a regular basis and reap all these neat benefits and gains with these adaptations to anaerobic training.
Get Bumpy,
CEJ
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