Every where we go, people are becoming more conscious of the need for quality Leisurely Time Physical Activity (LTPA). Walking, jogging, and running are great, but they only stimulate our body’s aerobic (oxygen present) metabolic response and adaptation to movement. We must understand that our body also has an anaerobic (oxygen lack) metabolic response and adaptation to movement; only then will we be able to experience improvement in our daily living activities (DLA).
Before I explain the importance of anaerobic activities, it is equally necessary to explain the difference between a “trend” and a “fad”. Trend-a general development or change in a situation or in the way people are behaving (3). Fad-a fashion that is taken up with great enthusiasm for a brief period (3). Having said this, there are more anaerobic activities that have made it into the Top 10 of the Top 20 worldwide fitness trends for 2013, which is very encouraging. Anaerobic activities help stimulate the metabolic, hormonal, and neuromuscular response for our bodies to adapt for improved function. Metabolic stimulation involves the body’s major energy systems responsible for movement (1). Hormonal stimulation involves chemical messengers that regulate the interaction between the blood and the body’s systems (i.e. nervous system) (1). Neuromuscular stimulation involves the interaction between motor neurons and various muscle fiber types (1).
Lets get to the HEART of the matter! Anaerobic activities help to do basically two things: facilitate how mechanical and chemical messages are sent signaling the body to thrive; and to efficiently use calories from nutrient-dense foods during times of rest. Distress, negative stress, tells the body’s metabolism (nutrient-to-energy processes) to slow down, which signals the conservation or storage of the wrong type of energy products. This can have long term damaging effects that may impact overall wellness. Anaerobic activities reverses these negative signals so that when distress is encountered the body’s systems recognize no change in metabolism, and you will have the ability to endure! This is especially true during times of rest. Basal Metabolic Rate (BMR) is a term used to describe energy processes a state of rest (2). Anaerobic activities have been shown to increase BMR even hours or days after the activity, which puts the focus of caloric expenditure on the resting state instead of an active state because let’s be honest here; who actually stays in an active state for the majority of a 24 hour period.
Simplicity is great, isn’t it? Body weight can be used for aerobic and anaerobic training. We most often think of anaerobic activities involving some sort of external weight, but what could be better than our very own body as the foundation for reaching our full potential. Actually, before touching any external weight, it is always best to use internal loading (bodyweight) to prepare the body to progress in stages of capability. With this in mind, variety will ensure anaerobic training remains fun and challenging, while aerobic training balances everything out by keeping oxygen utilization in perspective. NOW we can move better!
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1. Baechle T, Earle R. Essentials of Strength and Conditioning (3rd ed). Baechle T and Earle R, eds. Champaign, IL: Human Kinetics, 2008.
2. Powers S, Howley E. Exercise Physiology (7th ed). New York, NY: McGraw-Hill, 2009.
3. Thompson WR. Worldwide survey of fitness trends for 2013. ACSM HealthFitness J. 2012; 16(6): 8-17
4. Vehrs P. Strength Training in Children and Teens: Dispelling Misconceptions-Part One. ACSM HealthFitness J. 2005; 9(4): 8-12.
5. Vehrs P. Strength Training in Children and Teens: Implementing Safe, Effective, and Fun Programs-Part Two. ACSM HealthFitness J. 2005; 9(4): 13-18.
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