A Quadrant - Anaerobic Exercise

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  A Quadrant

  Anaerobic Exercise


      DB Ball Press 2  DB Ball Pullover 2  Ball Ab Crunch 3 Ball Bridge 2  Ball Squat 2  Push Up 2

Anaerobic Exercise is a very important component of the the Fitness Quadrant. It provides the needed stimulus for healthy adaptation, and is important for healthy cell regeneration and preventing Sarcopenia including osteoporosis and other forms of lean loss. We strive to grow healthy muscle that speeds up metabolism and provide the framework to burn body fat, because fat is burned in the muscles.
Anaerobics is also looked at as Load Bearing exercise that, due to the amount of resistance and higher intensity involved, it can only be performed for a short amount of time before fatiguing or running out of fuel. The fuel for Anaerobics comes from glucose, either from blood glucose or from glucose stored in the muscles called glycogen. This type of exercise and due to the amount of energy it requires is always above the "Anaerobic threshold" with clearly separates it from Aerobic, or Cardiovascular exercise.
Each movement with continuous tension from one to another is termed a repetition, and generally when one can perform 12 or more repetitions with a given weight it is termed a "light" weight, 8 to 11 reps is a "medium weight, and 7 or less repetitions is "heavy". Proper use of intensification techniques can make light weights feel heavier, and the book The Fitness Quadrant goes into great detail to explain Anaerobics so it can be effectively understood and utilized.

A Few Exerpts from the book:

 

Anaerobic Fuel Sources:

The energy supply for Anaerobic exercise, which we obtain by eating Starchy and Fibrous Carbohydrates, is Glucose, which our muscles take in from the Glucose in our blood, and the Glycogen stored in the muscles.. This energy supply preferably comes from Starchy and Fibrous Carbs that we have eaten earlier. However, if someone doesn’t eat carbs that supply the Glucose then the body will create some by breaking down existing muscle proteins and convert them to Glucose.

The Value Of Anaerobics

Anaerobic exercise is perhaps the most important component in our plan for fitness. It can be looked at as high intensity load bearing exercise performed within a short time limit (compared to Aerobic training that is performed within a long time limit). It is based on the reality of the fact that we adapt to our environment, in this case of bearing the load. Anaerobic exercise also generally involves specific body part training, focusing on building intensity and energy in one body part only, and not taxing the entire body at once. The untrained body parts are basically at rest, with the built in "rest in between sets" is a powerful stress reducer. We train for health, energy, metabolism, balance and shape, generally using lighter weights and making them feel “heavy” with intensification techniques, which is safe and therapeutic, as opposed to the style of training that some of us have had when we were in the school systems training like an athlete, which can beat our bodies up for the sake of winning the sport. Younger people can handle much more of the old invasive style of exercise, but someone in their middle years could suffer greatly from that old style of training. Old-fashioned calisthenics and military style boot camp type training can put severe stress on our joints. Exercises like deep knee bends has for many people become “knee wrecker” exercises, and sit ups have become pot belly inducers by distending the abdomen. So, with that in mind, it is no wonder that many people say that they don’t like exercise.

 

 

 

Here is what you will get when you purchaseThe Fitness Quadrant book. Following is a list of the Table Of Contents from this section of The Fitness Quadrant book:

 


A Quadrant- Anaerobic Exercise…………………….……………………..

Anaerobic Fuel Sources:…………………...……………………………………..………

The Value Of Anaerobics……………………………………………………………...….

Don’t Be Average – Perform Anaerobics!………………….……………………….…..

Get Lean!…………………………………………………………………...………….........

Become Balanced…………………………………………………………………….....….

Principles & Techniques……………………………………………………………....…..

Examples Of Difference Of Principles & Techniques:………………………….….……

Examples Of Difference Of Strategy & Tactics:…………………………………..……..

Picking Up And Carrying Free Weights………………………………...……….………

How To Get Down And Up Safely From The Floor…………………………………….

Plan Our Work And Work Our Plan…………………………………………...…..……..

Anaerobic Movement………………………………………………………………...……

Various Terms For Movement……………………………………………………...……..

Exercising and Moving……………………….…..…………………...……………....…...

Train Our Major Body Parts………………………………………………..………...…....

Front Upper    Rear Upper    Lower    Core……...…………………………………..……

Timeline……………………………………………………………………………......…….

Individualized Selection Of Exercises………………………………………………...…..

Multiple Joint or Compound Exercises……………………………………………...……

Multiple Joint Exercises……………………………………………………………....……

Pulling…………………………………………………………………..………….….......…

Pushing…………………………………………………………………………….......….…

Sitting and Standing Up………………………………………………………….....…...…

Synergy- 2 Dumbbells Are Like 2 Horses……………………………………….......……

Single Joint Exercises…………………………………………………..……….......…..…..

Supination And Pronation………………………………...…………………….....………

Use The Principle Of Cycling……………………………….………………….....……….

Align Your Spine With A Neutral Spine………………………………………....…….....

Training Around An Injury / Pain…………………………….......…………

Direct and Indirect Joint Stimulation………………………………………………........…

Muscle Stimulation : Muscles Connect Joint To Joint…………………………….…….

A Short Joint Is A Strong Joint - Positions Of Flexion…………………………….…….

Breathing In Anaerobics……………………………………………………..……

Breathe Control…………..………………………………………………………............…..

Heave – Ho! - Breathe Out Into Every Pose……………………………………...…….....

Correct Breathing Lowers Our Acidity………………………………………..…....……...

Breathing -  3 Main Types………………………………………………………….......…...

Increased Breathing Expands Our Ribcage & Vital Capacity…………………..…….….

An Analysis Of Breathing…………………………………………………………......…....

Timing Of Breath During and In Between Repetitions……………………………....…...

Always Have Air Flowing To Prevent Valsalva Effect………………………….…...…...

Deliberate Breathing Is Essential In Anaerobics………………………….……….....…...

Losing Body Fat And Anaerobics………….…………………………………

Not The Spot Reduction Belief, but The Spot Training Belief………………………..…

Body Fat Loss Is Usually Last On  - First Off……………………………………….....….

Ectomorphy – Endomorphy – Mesomorphy…………………………………………........

Body Shape Types…………………………………………………………………........…...

Shape Training……………………………………………………………………….........….

As You Train – So Shall You Shape………………………………………………......……

Unisexual Symmetry Adjustment………………………………………………….…......…

Symmetry Flaws and Their Corrective Exercises………………………....……………….

Push Through The Fat To Feel The Muscle…………………………………...………….

Hamstring Adjustment…………………………………………………………......………..

Glute Adjustment……………………………………………………………….......………..

Thigh Adjustment……………………………………………………………….......……….

Calve Adjustment………………………………………………………………........……….

Waist Adjustment……………………………………………………………..........………..

Chest Adjustment…………………………………………………………….........…….......

Back Adjustment………………………………………………………………..........………

Deltoid Adjustment………………………………………………………….............……….

Bicep Adjustment…………………………………………………...………..........…………

Tricep Adjustment…………………………………………..………………..........…………

 

Anaerobic Sets…………………………………………………………......….…...…...

Designing A Set Is A Formula…………………..…………………..….......…..

Progressive Overload Training Principle………………………………………..…......…..

Muscles Grow Faster Than Joints………………………………………..…………….......

Timing - When to train again?……………………….……………………..………......…...

General Training Intervals……………………………………………………..….......…..…

1 Rep Maximum Formula……………………………………………...………...…........……

Range Of Intensity with Exertion…………………………………………………...........…

Sets and Rests………………………………..………………………………………............

Repetition Phases…………………………………………………………………..….......…

Cadence………………………………………………………………..………………............

Rep Inflections………………………………………………………………..………........…

Comparing Reps Can Be Like Apples And Oranges…………………………….....……..

Pause Points……………………………………………..………………………….......…….

Warm Up Sets………………………………………………………………..………........…..

Create a “Heating Blanket” With Specific Warm Up Sets………………………..………

Warm Up With Of Working Load…………………………………………….....……….

Load Plus Intensification Techniques……………………………………………....……...

Super Sets……………………………………………..…………...…………….…........……

Pre-Exhaustion Super Sets………………………………………….……….……......……..

Descending Sets……………………………………………….………………….......……...

Pyramid Sets………………………………………………………………………....... ……..

Staggered Sets…………………………………………...……………………….......………

The Bottom Of The Stretch Phase………………………………………….......…………..

We want Good Endings (Of Sets)…………………………………………….....………….

Iso Tension Contraction In Between Workouts ……………...…………….……...….....

Iso Tension (Posing) In Between Workouts…………………………………..………….

Circulation Inducement – Flushing……………………………………………....…...……

Building Energy Through Circulation Inducement…………………………..……...……

Train Major, or Larger Muscles First………………………………………... …..………..

Perform Multiple Joint Exercises First, Single Joint Last…………………..………..…...

Momentary Muscle Failure - Failure or Fatigue?…………………………...………….....

My Muscles Are Sore – Is It OK?……………………………...………….....…………….

Delayed Onset Muscle Soreness Is A Response………………………....………………

Priority Training…………………………………………..……………………........………..

The Art Of Training………………………………………………..………........……………

Exercise Style……………………………………………….………………….........………...

Attitudes Set Up Moving Through A Set……………………………………………........

Feelings Plus Intellect…………………………………………………………………...........

Excellence - not Perfectionism: We Are Always Making Mid-course Adjustments..…

Self Talk During A Set………………………………………………………………..............

Success Is A Journey……………………………………………………..…………….........

Placebo Effect Shows Value Of Expectations And Beliefs…………………………....….

How To Put Together Our Workouts: Progression…………..……..

Pre Planned Structured Method: Pacing Technique……………………………………...

During Our Workout: Set To Set - Progression Of Exercises……...………………….....

Pacing Through A Set…………………………………….……………………………........

Pacing Through A Workout…………………………………….…………………….....….

Styles Of Progression………………………………………….……………………......…...

Full Body……………………………………………………………………………........…...

Upper Only………………………………………………………………..………….........….

Lower Only………………………………………………………………………….........…...

Antagonistic Muscles…………………………………………………………….....….…...

Up A Limb…………………………………………………………………….……….........…

Circulation Intensive – Within One Muscle Group………………………………..…..….

Major Plus Minor Combination……………………………………...……………….......…

Major Plus Antagonistic Minor Combination…………………………………...…....…...

Front (Anterior)………………………………………...……………………………..............

Rear (Posterior)………………………………………………………………………..............

Intensity Timing Method: Interactive………………………………………...…….....…....

Pacing Intensity Based On Fuel Through A Workout………………………………........

Our Fuel Determines Our Anaerobic Workout Length………………………………..….

Push – Pull – Squat – Core……………………………………….………….………............

Workout To Workout Based On Intensity……………………………………………...…

Anaerobic Exercise Log…………………………………………………….……...........……

Exercise Form And Technique……………..….……………..………………...

Pulling Exercises – Back……………………………………………………………........…...

Supine Pull Ups  (* At Home)………………………………………………….….......…….

Pull Ups (* At Home) And Pull Downs…………………………………………......……...

Pull Downs – Optional……………………………………………………………........…….

Dumbbell Pull Over (* At Home) Ball or Bench………………………………….......……

Rowing: One Arm Dumbbell Rowing (* At Home)……………….………….….....……...

Dumbbell Shrugs (* At Home)……………………………………………….….......……....

 

Chest – Pectorals…………………………………………………………….....…...…      

Push Ups (* At Home)……………………………………………….…............................…

Dumbbell Flat Press (* At Home)………………………………………….…….......…..….

Dumbbell Flat Flye (* At Home)…………………………………………….…….......…….

Isolating The Shoulders………………………………………………...……..……

Dumbbell Side Deltoid Laterals Raise……………………………………………......……..

Front and Rear Delt Variations………………………………………………….......……….

Isolating Our Elbows: Single Joint Exercises…………………..………...

1 Arm Dumbbell Tricep Extension (* At Home)………………………………….....……..

Dumbbell Tricep variations……………………………………………………….......……...

Dumbbell Seated Bicep Curls (* At Home)…………………………………….....………..

Dumbbell Bicep Variations………………………………………………………........……...

 

Wrists…………………………………………………..………..………………........……..

Dumbbell Wrist Curls (* At Home)…………………………………………..…......………

Fingers……………………………………………………………………………..........…..

Dumbbell Hand Grips – Finger Flexion (* At Home)……………………………….......…

Rubber Band Finger Extensions (* At Home)………………………………………......…

Boading Balls………………………………………………………….………………............

Core – Spine - Anterior…………..……………………………...………..………..

Abdominal Floor Crunch (* At Home)…………………………………...……….....……..

Ball Ab Crunch Variations……………………………………………...………….......…….

Core Posterior…………………………………………………………………......….....

Floor Hip Bridge (* At Home)…………………………………………………........……..…

Ball Hip Bridge variation……………………………………………………….........……..…

Transverse or Belly Button Pull In - Stomach Vacuum, Ab Vac  (* At Home)……....….

Transverse Pull In…………………………………………………………………….........….

 

Lateral – Core……………………………………………..…………….……….........…

Lying Side Bends – Obliques (* At Home)…………………………………….........…..….

 

Inner Core……………………………………………………………………….........……

PC Muscle – Anus, Prostate/Ovaries (* At Home)………………………………....…..….

Groin Iso tension………………………………………………………………..……..........…

Legs……………………………………………...…………………………..……...........……

Squat (Wall or Ball) (* At Home)……………………………………………............…..……

Split Squat (* At Home)……………………………………………………….........……...….

Leg Press – Optional……………………………………………………...…….........…..……

Isolating Our Knees: Single Joint Exercises…………………….............…

Leg Extension (* At Home)………………………………………………………...........……

Hamstring Curls (* At Home)……………………………………………………..........…….

Lying Hamstring Curls (* At Home)…………………………………………...…........….....

Isolating Our Hips: Single Joint Hips - Glutes and Hams:….........…

Stiff Leg Dead Lift (* At Home)……………………………...………………….…..........…..

Isolating Our Ankles:……………………………………………………...…..........….

Heel To Toe Raise – Calves And Tibias (* At Home)……………………………........…...

Standing Calf Raise (* At Home)…………………………………………………...…............

Variation:  On Incline Leg Press……………………………………………………….............

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Copyright 2017, Steven Costello

To contact Steve, send an email to: livelongernow@yahoo.com

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