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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,



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