Once you have the go-ahead from your healthcare provider, you can begin exploring the world of anaerobic exercise. A great way to introduce anaerobic workouts into your routine is by incorporating high-intensity intervals into your regular cardio sessions. For instance, you could alternate between walking on the treadmill for two minutes and sprinting for 10 to 15 seconds. If running is not your thing, you can apply the same principle to other cardio equipment like a rower or bike. You could also increase the incline while walking on a treadmill. Start with 10 to 15-minute sessions and gradually increase the duration of your workouts as your body adapts.
When it comes to anaerobic exercise, remember that less can often be more. Anaerobic workouts are typically intense and can be quite taxing on the body, so it's recommended to start slow. You could begin with two weekly 15-minute interval sessions and add more as your body becomes more accustomed to this type of training. It's crucial to take at least one rest day between anaerobic training sessions to allow your body to fully recover.
Anaerobic exercises like sprints, plyometrics, HIIT, and strength training can be tailored to suit beginners. For example, you could start with jump roping to ease into plyometrics and condition your joints for the jumps and landings involved in plyo workouts. Bilateral exercises like squat jumps can be a good starting point, and as you gain more strength and confidence, you can progress to unilateral exercises like lunge jumps.
When it comes to strength training, start with light or moderate weights that you can comfortably lift for eight to 10 reps while focusing on your form. As you get stronger and more comfortable with strength exercises, you can experiment with heavier weights that you can lift for fewer reps.
However, it's important to be mindful of the potential to overdo anaerobic training. Signs of overtraining include loss of motivation to exercise, fatigue, weakness, frequent illness, and mood changes. If you notice any of these signs, it's advisable to reduce the intensity or frequency of your anaerobic workouts. Remember, taking at least one day off between sessions is crucial for recovery.
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In conclusion, starting anaerobic exercise as a beginner can be a rewarding experience if done correctly. Listen to your body, take adequate rest, and don't forget to invest in the right workout attire. Happy training!