At the outset, let me welcome you, my dear friends, to your blog, as usual with a new and exciting topic that many people ask about.

Especially women, it is ANAEROBIC EXERCISE.





Article Contents:


1.      Definition of Anaerobic Exercise.

2.      Does Anaerobic Exercise Burn Fat?

3.      The Importance of Anaerobic Exercise.

4.      Examples of Anaerobic Exercises.

5.      The Difference Between Aerobic and Anaerobic Exercise.



Most people ask about the best and fastest way to remove fat and lose weight, as it is their constant concern and obsession.

To be able to answer these questions, we have to know what anaerobic exercises are.


1- What is anaerobic exercise?

Anaerobic exercises are high-intensity exercises, which are sufficient to stimulate anaerobic metabolism.

They are usually at the start of movement after rest, by which athletes practice them in heavy endurance sports for a short period.

Anaerobic exercise differs from continuous sports such as long-distance running, which burns the oxygen that the athlete breathes.

When the effort required from the muscle is large enough to deplete all the existing oxygen, it then starts burning the stored energy without oxygen.

This leads to the production of lactic acid that is deposited in the muscles and causes pain.


2 – Does ANAEROBIC exercise burn fat?

The visceral fat that accumulates under the abdominal wall can be harden in the momentum, which is part of the tissues that envelop the intestine.

With the increase in fat deposits, cytokines are formed, which are proteins that lead to more inflammation within the body.

Besides, visceral fat has been linked to asthma, breast cancer, and colorectal cancer.

Therefore, everyone begins to search for a way to get rid of them, through (a suitable diet + correct exercise program).

Anaerobic exercises contribute to a large percentage of eliminating fats, especially visceral ones.

That is, the exercise of anaerobic exercises, especially for weights is very important to get rid of fat and burn calories in the body.

This exercise is also known as resistance training, which is approved by Harvard Medical School and Johns Hopkins Medicine.

Additionally, it is best to do anaerobic exercise for at least 30 minutes every day.


3 – The importance of anaerobic exercise:

Why is anaerobic exercise necessary for everyone, especially adults?

Anaerobic exercises work to increase muscle mass and achieve further muscle growth, and they are exercises that stimulate the anaerobic metabolism.

They also help in the strength and speed of the body, and contribute to bodybuilding and muscle building.

If you read more: click here👉 Why is fitness important? | Definition, benefits and tips👈


Benefits of Anaerobic Exercise:

  • Constant Burning of Fat:

In addition to helping your body deal with lactic acid, anaerobic exercises can help you continually burn fats and calories, thus achieving a lean, in-shape body.


  • It works to strengthen the bones and tendons in the body

Anaerobic activities such as resistance training can increase the strength and density of your bones,

and it can also reduce your risk of developing osteoporosis.


  • Increased Strength:

A 2008 study of Class 1 A baseball players found that players who took eight turns of 20 to 30 seconds three days a week saw their strength increase.

It means, by an average of 15 per cent throughout the season.

The push-up exercise is one of the sports that some people do to maintain their agility and health.

Especially since this type of exercise can be done anywhere and does not require equipment and supplies like other types of sports.


  • Increased Metabolism

Anaerobic exercises help increase metabolism while building and maintaining lean muscle.

The more lean muscle, the more calories you will burn during your next sweating session.

High-intensity exercise is also thought to increase your calorie burn after a workout.


  • Increase the Lactic Threshold:

With regular training above your anaerobic threshold, the body can increase its ability to handle lactic acid, which increases your lactic threshold.

This means that you will be able to work harder for longer.

Some studies – published by the National Center for Biotechnology Information in New York

have suggested lactate threshold intensity (LT) as an ideal approach,

for simultaneous training of cardio respiratory endurance and muscle strength.

As well as an alternative to resistance training.

This study aimed to analyze the results obtained in the research evaluating the use of LT in resistance training.


  • Reduces the Risk of Developing Diseases:

Increased strength and bone density obtained through high-intensity anaerobic exercises.

Such as squats and body pressure, can reduce the risk of diabetes and heart disease.

In addition, it’s increase lymphocytes in saliva, which increases the body’s immunity.

(according to a study published in the Journal of Strength and American adaptation).


  • Joint Protection:

By building muscle strength and muscle mass,

your joints will be better protected, which means you will have greater protection against injury.


  • Increase Body Energy:

Consistent anaerobic exercise increases the body’s ability to store glycogen (what the body uses as energy).

Which gives you more energy for the next bout, of intense physical activity, which improves your athletic ability.


  • Work to Increase the Size of Muscle Mass:

Anaerobic exercises, which are also called stretching and resistance exercises, help sculpt and strengthen muscles.

As the muscles in anaerobic exercise depend on the energy stored in the body to produce energy, and do not need oxygen when performing the exercise.

And the method of performance in anaerobic exercises is by making muscle contractions at the highest speed and in a shorter period,

without the need to use external oxygen.

The intensity of anaerobic exercises is high, and the duration is short.


  • It works to Prevent Diabetes Two:

Since anaerobic exercise works to dissolve visceral fat in the lower abdomen, which reduces the risk of type 2 diabetes.

(Harvard Medical School researchers have determined how visceral fat binds to a dangerous molecule, the retinol-binding protein 4 (RBP4).

(RBP4 increases insulin resistance, which is a precursor to type 2 diabetes, and the more visceral fat a person has, the more RBP4 they have.)


4 – Examples of ANAEROBIC exercise:

Anaerobic exercises are very numerous, and we will now mention some examples of anaerobic exercises, but not limited to:

  • Weights Exercises:

Such as (dumbbells, loads, iron weights).

  • Sports equipment that has a weighted clutch:

Such as (high attraction device, butterfly machine).

  • Resistance Bands:

They are huge rubber bands that are resistant when stretched.

  • Attachment Equipment:

It is equipment that depends on gravity and body weight.

  • Body Weight:

They are exercises that depend on body weight, such as squats and push-ups.

  • Races of the 100 meters



5 – What is the difference between aerobic and ANAEROBIC exercise?

We will now mention some simple differences between aerobic and anaerobic exercises.

As we shall mention which one is better for building muscle, losing weight and endurance.


Aerobic exercises

Anaerobic exercises

Aerobic exercises are light to moderate intensity exercises Anaerobic exercises are intense to intense intensity exercises
Aerobic exercise can last for long periods of up to half an hour Anaerobic exercises last for short periods of one to two minutes.
Aerobic exercise is done by burning the oxygen that the athlete breathes Anaerobic exercise burns the energy stored in the body
It is recommended for all age groups It is only recommended for adults
Suitable for both sexes Suitable for both sexes
Useful for the body and organs in general, especially for weight loss Useful for the body and organs in general, especially for building muscle


In December 2013, in the Journal of General Internal Medicine.

Kaiser Permanente researchers published the results of an 18-month study conducted at four medical centers in Northern California.

Doctors at the study sites asked patients how many days they exercised per week, and for how many minutes.

While they had not seen progress in weight loss and blood sugar lowering,

the study included more than 696,267 Kaiser Permanente members who were seen in more than 1.5 million office visits.

The investigators compared organ progression in weight loss and glycemic control,

at the four study sites with nine other medical centers that had not yet implemented the exercises as a biomarker.



The best way to build a healthy body, physically and mentally, in addition to the graceful body,

is based on two foundations (healthy food and appropriate exercise).

Whether this sport, aerobic exercises or anaerobic exercises, all of them complement each other.

“The foundation of success in life is good health: that is the substratum fortune; it is also the basis of happiness.

A person cannot accumulate a fortune very well when he is sick.”


Finally, I hope that you have benefited from this article, and wait for us in a new article. Thank you.







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