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  • Programme Timetable

Benefits of Anaerobic Exercise and High Intensity Workouts

As a personal trainer and fitness coach, I have recognized the perks and advantages of anaerobic exercises and high intensity workouts. Clients, friends and gym members always want to know what type of exercises is the most beneficial; is it cardio or resistance training? Both are essential and significant, and so what better way than to do both!


What Is Anaerobic Exercise or High Intensity Workouts?

Anaerobic exercise or high intensity workout is known as short duration, vigorous exercises lasting between a few seconds up to around two minutes. The body’s aerobic system kicks in after two minutes. Burpees, sprinting, jumping and Olympic weightlifting are some examples of exercises and workouts.


How does it work?

When we push ourselves to 84% of our max heart rate and above, this is where anaerobic effect starts to kick in. We begin to produce what is called EPOC, or excess post-exercise oxygen consumption, when we exercise at high intensity. Basically, EPOC is an after burn effect of calories burning at rest for up to 38 hours post exercise (Schuenke, Mikat, & McBride, 2002). This form of training can be combined into both our cardio exercises and resistance training.


The payoffs and outcomes are numerous – burning more calories and body fat while resting, strength is constantly developing, more time efficient, and an increased in VO2 max (the maximum rate of oxygen consumption). And here’s more – there are studies to support the outcomes that correlate anaerobic training to loss of belly fat and increased growth hormone (Irving, and Davis, 2008).


The Research on Anaerobic Exercise or High Intensity Workout

A study published in Applied Physiology, Nutrition, and Metabolism (Gibala, 2009) showed a small quantity of intense interval exercise was adequate to improve and develop. In six sessions of intense interval exercise done and execute in two weeks, with a total of just 15 minutes of all-out  a total of fifteen minutes of all-out training, it increases the maximal activity of the cell factory (mitochondria) and enhanced performance during exercise that formerly depended on aerobic energy activation. It also increased the likelihood for glucose and fatty acid oxidation. Studies done by numerous researches have shown that shorter, high-intensity sessions result in higher and greater fat loss over time than longer, low-intensity sessions (4, 5, 6, 7).


A recent study done by researches in The University of Western Ontario (Macpherson, Hazell, Olver, Paterson, & Lemon, 2011) gives an insight into how effective high intensity training really is. 10 men and 10 women were given training programs 3 times a week, with one group doing four to six sets of 30-second treadmill sprints, along with 4-6 minutes of rest in between each sets, and the other group performing 30-60 minutes of steady-state cardio. The results – after six weeks of training, the participants performing the high intensity interval training had lost more fat.


By now you would have figured out that anaerobic training and high intensity workouts are an amazing and eye-catching exercise alternative. Short burst of repeated sessions of these kinds of exercises reap and amass changes compared to that of traditional endurance training. If you’re looking to become more athletic develop lean muscles, go anaerobic, high intensity workout and your body will.


Feel free to ask me questions @ 90889498 or email PT@radiancephysiofit.com.sg.



Shafiq Samat

by Shafiq Samat

Shafiq focuses on fat loss, muscle growth, functional and sports specific training for both team and individual sports. He is a graduate of Republic Polytechnic in holding a diploma in Sports Science and recently graduated from Edith Cowan University (ECU) with a Bachelor Degree in Exercise and Sports Science. He is also a certified Exercise is Medicine Singapore (EIMS) by Changi General Hospital. Formerly a Fitness Instructor under Fitness Training and Sports Academy (FiTSA), conducting remedial trainings for NSMen who failed their Individual Physical Proficiency Test (IPPT). He creates and conducts workout programs for people with diabetes, obesity, asthmatic, high blood pressure and other medical conditions. Shafiq keeps himself busy by constantly upgrading himself with courses to keep up with the latest trend in Sports and Fitness. He also updates himself with the latest technology and research in sports especially relating to sports performance and rehabilitation.