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VA, USA
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Posted: 10/1/2023 8:31:59 PM EDT
I am not into a solid routine with my workouts. At 50 years old, I try and spread my focus across a myriad of disciplines - HIIT, cardio, running, strength training and hiking. I use a Garmin Fenix 6 to help track my activities and I always end up low on the anaerobic phase of training. I lift weights 2-3x a week, and generally workout 6 days a week. I don't run as much these days, but I do enjoy it still. What workouts do you all recommend for a good anaerobic load? Should I be looking to lift heavier than normal, if so what % of my 1RM? I've just started trying out some of Jeff Nippard's workouts and his leg day was awesome. Anyways, thanks for the input, it's greatly appreciated.
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NH, USA
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Posted: 10/8/2023 11:36:47 AM EDT
[Last Edit: jb1001]
[#1]
Weightlifting is anaerobic, yes? I don't know if it's the best but that's what I suggest. I guess it depends on your goals. All I do is weightlifting and walking. I don't keep logs or charts anymore, I just try to go hard everytime in the gym.
ETA- 46 y/o here. Just under 190# probably between 12-13%BF, trying to get to 10%. |
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Posted: 12/1/2023 11:07:47 AM EDT
[#2]
Cross country Skiing is the number one anerobic exercise. Rowing is number 2.
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NS, CAN
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Posted: 12/1/2023 11:31:01 AM EDT
[#3]
Quote HistoryOriginally Posted By dsquared_5: Cross country Skiing is the number one anerobic exercise. Rowing is number 2. Depends what your fitness goals are 
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WA, USA
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Posted: 12/1/2023 1:01:57 PM EDT
[#4]
Easy.
First you snatch and then you clean & jerk. Repeat if you're feeling squirrelly. That'll get those fast twitch fibers going. 
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USA
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Posted: 12/1/2023 1:30:38 PM EDT
[#5]
Tabatas on a stationary cycle. Use Watts or RPM/levels to monitor progress.
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Posted: 12/1/2023 3:46:37 PM EDT
[#6]
Quote HistoryOriginally Posted By dsquared_5: Cross country Skiing is the number one anerobic exercise. Rowing is number 2. These are aerobic. lift more weights OP. Increase the time you're in the gym. |
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Posted: 12/1/2023 5:32:05 PM EDT
[#7]
Quote HistoryOriginally Posted By rob78: These are aerobic. lift more weights OP. Increase the time you're in the gym. The hell they are! You will build up way more lactic acid than any other exercise. This has been tested. You gotta get through the aerobic first. Do a 2k on an ergometer and keep a reasonable split. You will cry for your mamma after 1,500 meters. |
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Posted: 12/1/2023 6:37:58 PM EDT
[#8]
Quote HistoryOriginally Posted By dsquared_5: The hell they are! You will build up way more lactic acid than any other exercise. This has been tested. You gotta get through the aerobic first. Do a 2k on an ergometer and keep a reasonable split. You will cry for your mamma after 1,500 meters. Quote HistoryOriginally Posted By dsquared_5: Originally Posted By rob78: These are aerobic. lift more weights OP. Increase the time you're in the gym. The hell they are! You will build up way more lactic acid than any other exercise. This has been tested. You gotta get through the aerobic first. Do a 2k on an ergometer and keep a reasonable split. You will cry for your mamma after 1,500 meters. Gotcha. I'm a fan of rowing machines. Its a great workout. Not so much the skiing/elliptical machines. I think you have to wear yoga pants before they let you on. |
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Posted: 12/2/2023 4:39:35 PM EDT
[#9]
The older you get the harder it is to recover from injury.
And mixing heavy weights and cardio is a certain injury, it's not if you get injured from it, but when. HIIT Weights are a young mans game. Row Machine Swim Bike Non-impact high intensity and easy to recover from to keep the weight sessions on point. |
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Posted: 12/3/2023 12:29:34 AM EDT
[#10]
The bike is very low impact until you fall off of it.
Swimming is another great anaerobic workout. Rowing is super great on your body if you aren't doing it like a monkey fucking a football. C2 has some great how to videos. However, I also recommend not strapping in your toes. You will quickly self teach technique and work a hair harder per stroke. |
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Posted: 12/3/2023 12:58:49 AM EDT
[Last Edit: dyezak]
[#11]
Quote HistoryOriginally Posted By dsquared_5: The bike is very low impact until you fall off of it. Swimming is another great anaerobic workout. Rowing is super great on your body if you aren't doing it like a monkey fucking a football. C2 has some great how to videos. However, I also recommend not strapping in your toes. You will quickly self teach technique and work a hair harder per stroke. Facts. And by its very nature, your anaerobic zone is at the very peak of your heart rate. I was pushing it on my bike last summer and nearly fainted, which (to your point) would have been VERY impactful . Simmilarly swimming to that level and passing out would not be impactful, but I dont' think passing out in the water is suggested.Rowing is probably the safest, but I will stick with swim/bike and just not push it to that level
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TX, USA
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Posted: 12/3/2023 2:19:16 AM EDT
[#12]
Quote HistoryOriginally Posted By dsquared_5: Cross country Skiing is the number one anerobic exercise. Rowing is number 2. Ice hockey. |
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Posted: 12/3/2023 9:54:52 AM EDT
[#13]
Quote HistoryOriginally Posted By AR15Texan: Ice hockey. Quote HistoryOriginally Posted By AR15Texan: Originally Posted By dsquared_5: Cross country Skiing is the number one anerobic exercise. Rowing is number 2. Ice hockey. Yeah but, every time you play you burn 500 calories, then drink 1000 afterwards 
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Posted: 12/3/2023 10:20:12 AM EDT
[#14]
I have only been a pond hockey goalie. I can imagine that there is an abundance of anaerobic activity in hockey. The motion is similar to CC skiing. Most shifts are 2 minutes and you go back on the bench to rest. I still wouldn't know anything on how organized practices are though.
I remember having to lift an empty 3 inch binder for an hour during PT at the police academy. Not a single one of us was able to hold the tears in. My arms were screaming. Do something enough and you will build up the lactic acid. |
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Posted: 12/3/2023 11:18:19 AM EDT
[#15]
Quote HistoryOriginally Posted By dsquared_5: I have only been a pond hockey goalie. I can imagine that there is an abundance of anaerobic activity in hockey. The motion is similar to CC skiing. Most shifts are 2 minutes and you go back on the bench to rest. I still wouldn't know anything on how organized practices are though. I remember having to lift an empty 3 inch binder for an hour during PT at the police academy. Not a single one of us was able to hold the tears in. My arms were screaming. Do something enough and you will build up the lactic acid. Hockey is all out for 30-45 seconds if you're playing higher skill levels. You're probably sucking wind for your 2-3 minutes on the bench. Most people think you can get some speed and just glide around, but you actually slow down really quickly if you're not pumping your legs. The closest replica to skating full speed in a hockey game is the Assault Bike. If training for hockey or to replicate skating in a game, I do 30-45 seconds on the fan bike as hard as possible, then for the last 10 seconds I pretend like I'm back checking at the end of a shift and I try to catch the imaginary skater. Then I take a 2 minutes off and pretend again. It's the only machine that can come close to how it feels. Playing center, you can't glide around at all in a shift. Wings can glide around a little bit in the defensive zone. D men can take much longer shifts because they're not sprinting as much. |
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Posted: 12/3/2023 11:43:34 AM EDT
[#16]
57 here
I have been an aerobic athlete for many years but now gravitate towards weightlifting as my primary. Muscle mass is lost as we age and lifting seems to slow and even reverse that loss. Lift with reps, not heavy. You can and will hurt yourself. |
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VA, USA
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Posted: 12/4/2023 11:26:38 AM EDT
[#17]
For a few bucks, I highly suggest getting the Kindle version of Tactical Barbell II: Conditioning. It's designed to complement a 2-4 day lifting program and is full of great conditioning workouts. Once you get accustomed to how it's laid out, you can also add/remove components to your liking, like replacing KB swings with KB snatches, or inserting sandbag movements instead.
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