1. ANAEROBIC TRAINING BY DANA & TYANAN

2. DESCRIPTION  Anaerobic exercise (literally meaning “living without air”) is short-lasting, high-intensity activity, where your body's demand for oxygen exceeds the oxygen supply available. Anaerobic exercise relies on energy sources that are stored in the muscles and, unlike aerobic exercise, is not dependent on oxygen from (breathing) the air.

3. SPORTS  Anaerobic training is suitable for athletes who compete in sports that require intense, short bursts of energy. However, the early stage of all exercise is anaerobic. Examples of anaerobic exercise include weight lifting, sprinting and jumping; any exercise that consists of short exertion, high-intensity movement is an anaerobic exercise.  Anaerobic training is used in many team sports to develop speed and this type of training is evident several weeks leading into the season

4. PROS AND CONS  Pros Prevents health problems such as cardiovascular disease, obesity, type 2 diabetes and certain types of cancers Helps make the body more efficient during exercise and everyday activities. Improves cardiorespiratory system  Cons Anaerobic workouts can be difficult, intense and dangerous. Can be dangerous for those with heart disease. Due to high intensity it will increase the heart rate. Is stressful and damaging to muscles in short term After a short period of time the body demands oxygen to replenish the muscles

5. HOW IT AFFECTS PERFORMANCE  Anaerobic training involves activities requiring the use of two anaerobic energy pathways as the major supplier of energy. These are the ATP/PC system and lactic acid system.  The most affective activity to train the anaerobic system is interval training. The intervals are performed in sets of repetitions that are designed to overload the anaerobic energy systems. Maximal  Anaerobic intervals generally range from 10 seconds to 2 minutes with a work-rest ratio of 1:3. this ratio is designed to improve the ATP/PC stores within the muscles for shorter repetitions. Longer efforts (2 minutes) aim to improve the bodies tolerance to lactic acid.