How Long Do Most Anaerobic Exercise Burst?

How Long Do Most Anaerobic Exercise Burst1
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30 seconds to 120 seconds is the time range of the outbreak of anaerobic exercise. Anaerobic exercise can improve sports performance in a very short time. It is suitable for high-intensity activities that last only a few seconds to two minutes. After that, oxygen often becomes the main source of energy.

How Long Do Most Anaerobic Exercise Burst?

Most anaerobic exercises break out in 30 seconds to 2 minutes. When most people think of exercise, they may think of aerobic exercise. Anaerobic exercise is not to maintain your heart rate for a long time, but to carry out high-intensity activities, which can enhance muscle strength and help you lose weight in the long term. Generally speaking, these anaerobic exercises are very short. For example, if you do 30 minutes of low-intensity aerobic exercise and burn 200 calories, about 120 of these 60 calories come from fat. Less than 30 seconds. Ride a bike for 30 minutes. Five days a week, lasting for 30 minutes, with moderate intensity. If you find it difficult to find time to go to the gym, research shows that less than 15 minutes of high-intensity exercise a day may improve your physical condition. Aerobic exercise does not stimulate the release of these hormones.

Anaerobic exercise is any activity that breaks down glucose into energy without using oxygen. Anaerobic exercise is a kind of intense exercise, which may last only 90-120 seconds. To take advantage of the aerobic heart rate zone, you should try to stay in it for at least 40 minutes. These anaerobic exercises can be short bursts on the treadmill, elliptical stair climbers, or aerobics. Compared with aerobic exercise, anaerobic exercise requires a short burst of energy.

Types of anaerobic exercise

Anaerobic exercise is any activity that breaks down glucose into energy without using oxygen. Generally speaking, these activities are short in length and high in intensity. The idea is to release a lot of energy in a very short time, and your oxygen demand exceeds the oxygen supply. Exercises and actions that require short bursts of high energy are examples of anaerobic exercise. These include:

  • Weightlifting
  • Jump or jump rope
  • Sprint
  • High intensity interval training (HIIT)
  • Ride on a bicycle

The Difference Between Aerobic Exercise and Anaerobic Exercise

Aerobic exercise generates energy by continuously providing oxygen to maintain the current level of activity without requiring additional energy from other sources. But anaerobic exercise will make your body need more energy than the aerobic system can produce. To generate more energy, your body uses its anaerobic system, which depends on the source of energy stored in your muscles. Slow paced sports such as jogging or endurance cycling are examples of aerobic exercise. Fast paced training, such as sprinting, high-intensity interval training (HIIT), rope skipping and interval training, adopts higher intensity anaerobic exercise.

The Science Behind Anaerobic Exercise

The body needs oxygen to use fat as fuel. Because aerobic exercise uses oxygen to produce energy, it can use fat and glucose as fuel. On the other hand, anaerobic exercise can only use glucose as fuel. Glucose in muscle can be used for rapid and short-term exercise bursts. When the aerobic system reaches its maximum in a short time, glucose can be used.

When you start vigorous exercise, your working muscles will temporarily lack oxygen. This means that anaerobic exercise must use glucose to supplement energy through a process called glycolysis. During anaerobic high-intensity training, muscle cells undergo glycolysis and quickly generate energy. This process also produces lactic acid, which is why your muscles are so tired after energy bursts. Through regular anaerobic exercise, your body will be able to tolerate and eliminate lactic acid more effectively. This means that you will feel tired faster.

Benefits of Anaerobic Exercise

Anaerobic Exercise

If anaerobic exercise sounds like a lot of work, it’s because it is. However, the benefits of a high-intensity fitness program are enough to keep you energized during your next workout.

  • Increase bone strength and density

Anaerobic exercise, such as resistance training, can increase bone strength and density. This can also reduce your risk of osteoporosis.

  • Promote weight maintenance

In addition to helping your body deal with lactic acid more effectively, anaerobic exercise can also help you maintain a healthy weight. A reliable source investigating the effect of high-intensity training found that although regular aerobic exercise has little effect on body fat, high-intensity training can moderately reduce stomach body fat.

  • Increase power

It can increase your strength. A 2008 study of class 1A baseball players found that players who made eight 20 to 30 second wind sprints three days a week increased their strength by an average of 15% throughout the season.

  • Stimulate metabolism

Anaerobic exercise helps promote metabolism because it builds and maintains lean muscles. The thinner your muscles are, the more calories you burn the next time you sweat. High intensity exercise is also believed to increase calorie consumption after exercise.

  • Increase lactate threshold

By regularly training above the anaerobic threshold, the body can improve its ability to process lactic acid, which will increase your lactic acid threshold or the point where you feel tired. This means that you will be able to exercise harder and longer.

  • Fight depression

Research shows that anaerobic exercise, like strength training, can enhance your emotional sources and even fight depression.

  • Reduce disease risk

Increasing strength and bone mineral density through high-intensity anaerobic training (such as weight squats and push ups) can reduce the risk of diabetes and heart disease.

  • Protect joints

By exercising your muscle strength and muscle mass, your joints will be better protected, which means that you will have greater protection from injury.

  • Increase energy

Continuous anaerobic exercise can improve the body’s ability to store glycogen (which the body uses as energy) and provide more energy for the next round of intense physical activity. This can improve your athletic ability.

Training Methods of Anaerobic Exercise

You can reach the anaerobic zone through high-intensity exercise, such as running, cycling or fast swimming. This can also be achieved through interval training (in interval training, you can intersperse high-intensity exercise with short-term moderate intensity exercise).

Lactate threshold training may involve one of the following two strategies:

Intermittent anaerobic exercise. Also known as high-intensity interval training (HIIT), this kind of training aims to make the body tired and reach or close to the anaerobic threshold by alternating high-intensity and low-intensity exercises.

Steady state anaerobic exercise. Also known as rhythm training, this type includes gradually increasing exercise intensity until it reaches 80% to 90% of MHR. Then, you can maintain this level anywhere for 2 to 20 minutes before cooling.


Most anaerobic exercises break out in 30 seconds to 2 minutes. If you just start exercising, don’t start with high-intensity anaerobic exercise. Instead, focus on low-intensity aerobic exercise for at least 12 weeks, and increase your MHR to no more than 60% or 70% before the 12th week. Be sure to consult your doctor before adding anaerobic exercise to any fitness program.


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