Original – 1982, by Whiz
Anaerobic workout starts out at 7 minutes long (With only 8 minutes (give or take) every 3 days, you should be able to turn your body into a fat-burning super-engine.
It breaks down to 3 minutes of warmup,
2 intervals of 30 seconds each. (1 minute of exercise) followed by a
2 minute cool-down.
1) Use a Recumbent or Stationary Bike, Versaclimber, Rowing Machine, Elliptical Trainer or other piece of cardio equipment that allows for gradually increasing resistance, speed, etc. and utilizes the large muscles of your legs.(Running, for resistance try up a hill, Hand weights)
2) Wear a Heart Rate Monitor. Record the Max. Heart Rate (MHR) achieved during your entire workout, and your Recovery Heart Rate (RHR)
3) Warm up for 3 minutes at a moderate pace. You can start out with a low resistance and low RPMs (like 60-65 RPMs on a bike) for the first minute, increase the tension on your equipment one notch for the second minute, then increase the RPMs to 70-75 RPMs and/or tension for the last minute, gradually raising your heart rate to a moderate level.
4) Start out by doing 2 intervals:
– First, increase the tension one notch above where your warmup ended at, or more if you find your feet are flying off the pedals
– Pedal (or go) FULL SPEED, as fast as you can, well above 85 RPMs (if on a bike) – even over 100 RPMs – for 20 seconds.
– Pedal slow for the next 10 seconds. If you did it right, you SHOULD see your Heart Rate go UP a little AFTER you stop pedaling so fast. This is because of the Oxygen Debt you created, and it signals your body to get more oxygen to your energy system. You will notice yourself panting – this is your body trying to get more oxygen to your lungs to fuel your energy system.
– Repeat 1 more time (20 seconds all out fast, 10 seconds slow). Notice your Heart Rate go up a little after you enter the slow part of the interval each time.
– After 2 intervals, decrease the tension to 0 (lowest setting) on your bike or other equipment and pedal slow for 2 minutes.
– After your 2 minute cool-down, stop pedaling COMPLETELY for 1 minute and just sit there.
– At the end of this 1 minute, check your Heart Rate. This is your Recovery Heart Rate – record it!
– Record the Maximum Heart Rate you achieved during your workout. This may have occurred during your 1st interval or your last (usually the last). It will PROBABLY be over the Max. Heart Rate calculated by 220 Minus Your Age. If it isn’t, that’s OK, especially when you are first starting out – don’t overdo it.
5) Do this workout 3 times per week – allow yourself at least one full day of recovery between workouts. Your body needs to heal itself, increasing the strength of your heart and lungs, etc.
6) When you notice at the end of your next workout (or however many workouts it takes) that your Recovery Heart Rate went down, add another interval (i.e. bringing it to 3 intervals per workout).
7) The next time you notice your Recovery Heart Rate goes down after the workout from its previous number, increase the tension on your equipment to make it more intense.
8) Gradually build up your fitness level by first adding an interval, then increasing the tension, when you see your fitness level has improved from one workout to the next (by checking your Recovery Heart Rate).
When you create an Oxygen Debt (heavy panting) your body has burned off all of the blood sugar (glycogen) it has and needs to replace all of that energy. It does this by burning fat. You don’t want to try and burn fat WHILE you are exercising. You want to burn off PROTIEN as fuel when you are exercising.
Your body has 2 fuel systems, so to speak. There is Aerobic and Anaerobic.
Now, the Aerobic system uses oxygen to burn fuel, and the Anaerobic system doesn’t. But one does not replace the other! What happens is you start out by burning fuel with your Aerobic energy system, and once you go past the point where there is enough oxygen in your system to provide Aerobic energy to your muscles, your Anaerobic system kicks in. Think of this as your SUPER-AEROBIC zone.
A basic Anaerobic Work Out would be the following:
5 minutes of warm-up
8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest
2 minutes cool-down
is exercise intense enough to trigger anaerobic metabolism. It is used by athletes in non-endurance sports to promote strength, speed and power and by body builders to build muscle mass. Muscles energy systems trained using anaerobic exercise develop differently compared to aerobic exercise, leading to greater performance in short duration, high intensity activities, which last from mere seconds up to about 2 minutes. Any activity after about two minutes will have a large aerobic metabolic component
Anaerobic metabolism, or anaerobic energy expenditure, is a natural part of whole-body metabolic energy expenditure. Fast twitch skeletal muscle (as compared to slow twitch muscle) operates using anaerobic metabolic systems, such that any recruitment of fast twitch muscle fibers will lead to increased anaerobic energy expenditure. Intense exercise lasting upwards of about four minutes (e.g., a mile race) may still have a considerable anaerobic energy expenditure component. Anaerobic energy expenditure is difficult to accurately quantify, although several reasonable methods to estimate the anaerobic component to exercise are available
In contrast, aerobic exercise includes lower intensity activities performed for longer periods of time. Activities such as walking, running (including the training known as an interval workout), swimming, and cycling require a great deal of oxygen to generate the energy needed for prolonged exercise (i.e., aerobic energy expenditure). In sports which require repeated short bursts of exercise however, it is the anaerobic system that enables muscles to recover for the next burst. Therefore training for many sports demands that both energy producing systems be developed.
There are two types of anaerobic energy systems: 1) the high energy phosphates, ATP adenosine triphosphate and CP creatine phosphate and, 2) anaerobic glycolysis. The high energy phosphates are stored in very limited quantities within muscle cells. Anaerobic glycolysis exclusively uses glucose (and glycogen) as a fuel in the absence of oxygen or more specifically, when ATP is needed at rates that exceed those provided by aerobic metabolism; the consequence of rapid glucose breakdown is the formation of lactic acid (more appropriately, lactate at biological pH levels). Physical activities that last up to about thirty seconds rely primarily on the former, ATP-PC phosphagen, system. Beyond this time both aerobic and anaerobic glycolytic metabolic systems begin to predominate. The by-product of anaerobic glycolysis, lactate, has traditionally thought to be detrimental to muscle function. However, this appears likely only when lactate levels are very high. In reality, many changes occur within and around muscle cells during intense exercise that can lead to fatigue, with elevated lactate levels being only one (fatigue, that is muscular failure, is a complex subject). Elevated muscle and blood lactate concentrations are a natural consequence of physical exertion, regardless of what form it takes: easy, moderate, hard or severe. The effectiveness of anaerobic activity can be improved through training.
Lactate threshold (LT) (or lactate inflection point (LIP)
The lactate threshold (LT) is the
exercise intensity at which lactate (more specifically, lactic acid) starts to accumulate in the blood stream. The reason for the acidification of the blood at high exercise intensities is two-fold: the high rates of ATP hydrolysis in the muscle release hydrogen ions, as they are co-transported out of the muscle into the blood via the MCT—monocarboxylate transporter, and also bicarbonate stores in the blood begin to be used up. This happens when lactate is produced faster than it can be removed (metabolized). This point is sometimes referred to as the anaerobic threshold (AT), or the onset of blood lactate accumulation (OBLA). When exercising below the LT intensity any lactate produced by the muscles is removed by the body without it building up. The lactate threshold is a useful measure for deciding exercise intensity for training and racing in endurance sports (e.g. long distance running, cycling, rowing, swimming and cross country skiing), but varies between individuals and can be increased with training. Interval training takes advantage of the body being able to temporarily exceed the lactate threshold, and then recover (reduce blood-lactate) while operating below the threshold and while still doing physical activity. Fartlek and interval training are similar, the main difference being the structure of the exercise. Interval training can take the form of many different types of exercise and should closely replicate the movements found in the sport.
Accurately measuring the lactate threshold involves taking blood samples (normally a pinprick to the finger, earlobe or thumb) during a ramp test where the exercise intensity is progressively increased. Measuring the threshold can also be performed non-invasively using gas-exchange (
Respiratory quotient) methods, which requires a metabolic cart to measure air inspired and expired.
Although the lactate threshold (LT) is defined as the point when lactic acid starts to accumulate, some testers approximate this by using the point at which lactate reaches a
“Fat burn is greater when exercise intensity is high.” – Metabolism
One form of Meditation to release your Cortisol
Too much stress could be thwarting your weight loss efforts. “Cortisol is the stress hormone in your body that glues itself onto fat and keeps it on your hips, abs and thighs”. To decrease cortisol and decrease fat, try this quick time out every day (especially when stressed).
Sit comfortably, close your eyes, and choose a mantra such as ‘relax’ or ‘let go’ and repeat it in your mind as you take slow, deep breaths for about 10 minutes. Imagery added will also help you to relax.
Taking cues from your body on what to eat on a daily basis can help you eat less, says Jasia Steinmetz, a registered dietitian and author of Eat Local: Simple Steps to Enjoy Real, Healthy & Affordable Food. Next time you’re hungry, pay attention to what foods seem appealing to you — and why. Craving sweets, for example, may be a cue that you need energy. If you really want a Snickers, for instance, enjoy a bite-size. Don’t limit yourself — if nothing is off limits, you may find yourself craving nutritional food as well. “The vitamins and minerals that are so essential to the various functions of your body will come from a wide variety of foods, and choosing which foods appeal to you each day will help you tune into your body. Paying attention before, during and after you eat will help you respond to the positive feeling you get from eating healthfully and lovingly.”
Stay Satisfied (sans Snickers)
“Adding small amounts of fat/protein [to your meal] will trigger your satiety center, signaling you are satisfied and help slow digestion so you feel full longer,” says Steinmetz. She recommends adding either one-quarter cup of nuts, a small bowl of beans or an egg to meals – you’ll ward off hunger and keep your energy level constant.
Go for a Run/Walk Immediately After a Meal
Walking is great exercise for weight loss, but it seems to be even more effective when done just after eating. A 2011 Japanese study found that walking immediately after a meal was more effective for weight loss than waiting up to an hour afterwards. Subjects who went for a brisk, 30-minute walk just after lunch and dinner lost more weight than those who waited to walk. And because walking is a low impact form of exercise, it shouldn’t cause any digestive distress.
Burn More Fat with Walnuts
Research shows that eating two ounces of walnuts a day in the place of another snack can help you burn fat 62 percent faster. The reason walnuts help burn body fat quicker is likely due to the high amount of Omega-3 fatty acids they contain, explains Marissa Vicario, a certified holistic health coach and founder of Marissa’s Well-Being and Health in New York City. “Omega-3s are known to improve heart and brain function and are also important in muscle recovery and fat burning.”
Increase your Daily Fiber Intake
There are two types of fiber, soluble and insoluble, both of which are essential for weight loss. Insoluble fiber does not dissolve in water, but absorbs it, which helps you feel full and promotes quicker movement of food through the digestive tract. Soluble fiber, which dissolves in water, slows down the absorption of glucose, allowing cells to burn sugar for energy, rather than storing it as fat. It also regulates insulin levels, controlling hunger.” Aim to eat a combination of both types of fiber (fruits and veggies are a great source), but increase your intake gradually to avoid digestive distress.
Get some Sun
Obese subjects usually have 57 percent lower levels of Vitamin D than non-obese participants. “Getting about 15 minutes of sun exposure every day can boost your vitamin D3 levels, which has been linked to increasing your body’s type 2, fast twitch muscle cell fibers (which help you perform explosive movements such as jumping) enhancing your athletic performance”. Not only will a little sun help your absorb Vitamin D, it can also help boost your mood and energy level, all of which can help you stay on track with a weight loss program. “As in all things, too much of good thing can and will be bad for you!”
Eat More Brain Healthy Fats
Brain healthy fats (like those found in cold water fish, flax oil, flax seeds and avocados) are better than any energy drink, and can help you lose weight and keep hunger at bay by fueling your body without empty calories.
Eat More Brussels Sprouts
Not only are these low-calorie, fat-free, nutrient-packed veggies good for you, but new research shows that they may help boost your body’s production of adiponectin, the hormone that plays a role in burning stored fat for fuel. Brussels sprouts are also full of fiber, which fills you up and prevents you from overeating, says Batayneh. Add a serving with dinner to boost fat burning while you fill up faster and load up on nutrients.
AND, try to ignore the so-called ex-(s)perts, the FAD diets, when it comes to Carbohydrates and proteins: BASIC RULE, Carbohydrates can not nor do they store in/on your body, proteins DO – that tire you call your belly is all protein NOT carbohydrates. The body loves proteins – the body was designed to store proteins for the tough times/starving. Not to forget now beware the breads/Starches though! You want to be a protein/FAT baby or a Carbohydrate/Fit baby – (diets NEVER work, but EXERCISE ALWAYS WILL)?