⚡ ANAEROBIC POWER BURSTS
PAGE 1 OF 5 — FULL POWER NOW
WHAT IS ANAEROBIC?
ANAEROBIC MEANS WITHOUT AIR
Anaerobic means without air, which means without oxygen. This is the kind of exercise you use for short, super-intense bursts, like a fast sprint or lifting something heavy. The effort is so quick and powerful that your lungs cannot grab oxygen fast enough to help. Instead, your muscles use special fuel they have already stored inside them. It gives you a huge burst of power, but only for a few seconds.
⚡ DID YOU KNOW?
A 100 metre sprinter runs the whole race mostly on anaerobic power, barely breathing in enough oxygen until after they cross the line.
ZOOM!
SHORT & INTENSE
⚡ All-out effort for seconds
🔋 Uses fuel stored in muscles
🔋 Uses fuel stored in muscles
NO TIME FOR AIR
💨 Too fast for oxygen to help
⏱️ Power fades after a short time
⏱️ Power fades after a short time
PAGE 2 OF 5 — AEROBIC VS ANAEROBIC
TWO ENGINES
YOUR BODY HAS TWO ENGINES
Your body has two ways to make energy, like two different engines. The aerobic engine uses oxygen for slow, steady activities that last a long time, like jogging. The anaerobic engine skips the oxygen and fires fast for short, powerful efforts, like a sprint. You switch between them all the time without even thinking. A long bike ride is mostly aerobic, but a quick dash to catch a ball is anaerobic.
SWITCH!
AEROBIC
🐢 Slow and steady with oxygen
🚴 Lasts a long time
🚴 Lasts a long time
ANAEROBIC
⚡ Fast and powerful, no oxygen
⏱️ Lasts only a short time
⏱️ Lasts only a short time
YOU SWITCH
🔁 You swap between both
⚽ Sports use a mix of each
⚽ Sports use a mix of each
PAGE 3 OF 5 — BURSTS OF POWER
SPRINT
🏃 A fast sprint is anaerobic
💥 Full speed for a few seconds
💥 Full speed for a few seconds
JUMP & LIFT
🦘 A big jump is a power burst
🏋️ So is lifting something heavy
🏋️ So is lifting something heavy
EXPLOSIVE POWER
IT BUILDS EXPLOSIVE STRENGTH
Anaerobic exercise is brilliant for building explosive power and strong muscles. Explosive power is the ability to move with a lot of force very quickly, like leaping high or pushing off the blocks in a race. Activities such as sprinting, jumping, and lifting train your muscles to fire hard and fast. Over time this makes your muscles bigger and stronger, and helps you become quicker and more powerful in sports.
⚡ DID YOU KNOW?
Because anaerobic bursts only last seconds, you need short rests between them so your muscles can refill their quick-energy fuel.
BOOM!
PAGE 4 OF 5 — WHY YOU TIRE FAST
THE BURN
WHY POWER BURSTS DO NOT LAST
Have you noticed you can only sprint at top speed for a short while before you have to slow down? That is because your muscles quickly use up their stored quick-energy fuel. They also make a waste product that gives that heavy, burning feeling in your legs. When that happens, your body has to slow down and breathe hard to clear the waste and bring in oxygen. A short rest lets your muscles refuel, ready for the next big burst.
PHEW!
FUEL RUNS LOW
🔋 Stored fuel empties fast
⏱️ Power only lasts seconds
⏱️ Power only lasts seconds
THE BURN
🔥 Waste makes muscles feel heavy
🛑 That burn tells you to slow down
🛑 That burn tells you to slow down
REST & REFUEL
😮💨 A short rest brings oxygen back
🔁 Muscles refill for the next burst
🔁 Muscles refill for the next burst
PAGE 5 OF 5 — POWER UP SAFELY
PLAY WITH POWER
BUILD POWER THE SAFE WAY
Kids get plenty of anaerobic training just by playing, like racing friends, jumping, hopping, and climbing. You do not need heavy weights to build power when you are young. The best way is fun, fast games with short bursts and little rests in between. Always warm up first so your muscles are ready, and stop if anything hurts. Mix these power bursts with steady aerobic play, and your body becomes both strong and full of stamina.
CHARGE!
FUN POWER PLAY
🏃 Race, jump, hop, and climb
🔥 Warm up before you go all out
🔥 Warm up before you go all out
REMEMBER
⚡ KEY FACTS
Anaerobic exercise is short, intense bursts without oxygen that build explosive power and strength using fuel stored in your muscles.
⚡ Anaerobic means without oxygen
💥 Sprinting and jumping build power
⏱️ Bursts are short, so rest and refuel
💥 Sprinting and jumping build power
⏱️ Bursts are short, so rest and refuel
🧠 QUIZ TIME!
ANAEROBIC POWER BURSTS · 5 QUESTIONS
QUESTION 01
What does anaerobic mean?
QUESTION 02
Which activity is anaerobic?
QUESTION 03
Where do your muscles get energy during a power burst?
QUESTION 04
What does anaerobic exercise help build?
QUESTION 05
Why can you only do a power burst for a short time?
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