Hi, I know that interval sprints, plyometrics and hard working drills in the punching bag-sparring train the anaerobic capacity. is there something else that trains the anaerobic capacity? and are high reps of hindu squats is an anaerobic activity?? Thanks in advance
No, high rep hindu squat would be more of an aerobic exercise. Do interval bodyweight squats, look up tabata intervals. Heavy weight training is also a good anaerobic exercise.
Aerobic conditioning like jogging, or high rep Hindu squats (although these are more of a muscular endurance exercise than an aerobic one) will not train anaerobic capacity. However, exercises using HIIT, interval, or Tabata protocols that target anaerobic capacity will also increase aerobic capacity.
A banana bag is really the way to go if you can afford it. They are more expensive, but much more effective training tools.
The point is that anaerobic conditioning methods offer a much greater ROI, then steady state aerobic methods alone in a much shorter amount of time. I just thought it was an interesting fact to note. Sorry you do not agree. No worries!
What's ROI?? Do you really think that doing intervals increases your aerobic capacity more than aerobic exercise? Not that I poo poo using intervals. I hit 2 sets of tabata yesterday.
ROI = Return on Investment. I did not say that intervals increase your aerobic capacity more than aerobic exercise. What I did say was that intervals will increase BOTH your anaerobic AND aerobic capacity, at the same time. Therefore, if you are short on time, intervals supply a much greater ROI than aerobic training. Check out Tabata's research. His study found that the high intensity group realized a 28% increase in anaerobic capacity AND a 14% increase in VO2 max. Hope this helps to clarify my point.
Yeah, I was reading that about Tabata's research as well. He also found that running for 60 min a day over a 5 week only increased your aerobic performance by similar amounts to the tabata protocol, with very little gains to the anaerobic performance. These tests where carried out on Olympic level athletes so that could be the reason for the similar improvements in aerobic performance.
