1. Types of Anaerobic Exercise：High-Intensity Interval Training (HIIT)、Bodyweight Training、Strength
Training and Plyometric Training.
2. The benefits of anaerobic exercise：Weight-bearing exercises strengthen bones, reducing the risk
of osteoporosis. Although primarily focused on strength, anaerobic exercise can also benefit heart
health. Enhances muscle size and strength, benefiting everyday activities and athletic performance.
Increased muscle mass raises the basal metabolic rate, helping with weight management. Helps define
muscle tone and improve overall body shape.
3. In anaerobic exercise, increase of lactic acid and hydrogen ion lead to exercise-induced fatigue
and the lower ability of physical activity in a short time. So warm up before preparing your muscles
and joints, and ensure proper posture and technique during the workout to reduce the risk of injury.
Allow enough recovery time for muscles between strength training sessions to prevent overtraining.
Avoid jumping to heavier weights or higher intensity; gradually progress in your training. In
addition adequate protein intake and guarantee the sufficient rest and sleep of yourself is
essential for muscle repair and growth.
Warm up exercises are also an important part of exercise，Always warm up for 5-10 minutes before
starting your workout with light exercises like jogging or dynamic stretches.
1. Deltoids（Shoulders）：Dumbbell Lateral Raise，Stand or sit, holding a dumbbell in each hand. Raise
your arms out to the sides until they are parallel to the ground, then slowly lower them.
2. Chest and , triceps：Push-ups，Place your hands on the ground, keeping your body in a straight
line. Lower yourself by bending your arms, then push back up.
3. Triceps，Tricep Dips：Sit on a chair or bench, place your hands on the edge, and lower your body by
bending your arms. Push back up to the starting position. If you want to increase the difficulty，you
can keep your feet elevate them on another chair
4. Biceps，Dumbbell Bicep Curl：Hold a dumbbell in each hand with your palms facing up. Curl the
weights toward your shoulders, then lower them slowly.
5. Deltoids、triceps and chest，Barbell Bench Press：Lie flat on a bench, hold a barbell above your
chest, lower it slowly, then press it back up.
Tips：Take 30-60 seconds of rest between sets to allow your muscles to recover. Start with lighter
weights to ensure proper form and gradually increase as you gain strength. In my experience that
helps prevent injury
1. Squats：Stand with your feet shoulder-width apart. Slowly lower your body as if sitting back into
a chair, keeping your back straight and thighs parallel to the ground. Return to the starting
position.
2. Dumbbell Squats: Hold a dumbbell in each hand, standing with your feet shoulder-width apart.
Lower into a squat, keeping your back straight, then return to the starting position.
3. Leg Press：Sit on the leg press machine with your back against the pad. Place your feet on the
platform shoulder-width apart. Push the platform away by extending your legs, then slowly return to
the starting position.
4. Leg Curl：Sit on the leg curl machine and place your lower legs under the padded bar. Curl your
legs toward your body by bending your knees, then slowly lower back to the starting position.
5. Dumbbell Lunges：Holding a dumbbell in each hand, stand upright and step forward into a lunge.
Ensure your torso remains upright and your front knee doesn’t go past your toes.
Aim for 4 sets of 10-15 repetitions for each exercise. If your lower body strength is weak，you can
aim for 3 sets of 8-12 repetitions for each exercise. Remember to warm up before your workout and
stretch afterward to aid recovery!
Benefits of Strengthening Lower Body Muscles
1. Stronger lower body muscles contribute to better stability and balance, reducing the risk of
falls.，and alleviate pressure on the knees and lower back, reducing related pain.
2. Many lower body exercises also improve cardiovascular endurance, benefiting heart health. (like
squats、lunges)
3. Lower body workouts can increase muscle endurance, allowing you to perform physical activities
for longer periods.
1. Plank：Lie face down with your elbows under your shoulders and feet hip-width apart. Keep your
body in a straight line from head to heels. Hold for 45-90 seconds
2. Crunch: Lie on your back with your knees bent and feet flat on the ground. Place your hands on
your chest or behind your head. Use your abdominal muscles to lift your upper body, then lower it
back down. Repeat 12-15 times.
3. Bridge：Lie on your back with your knees bent and feet flat on the ground. Raise your hips until
your body forms a straight line from your shoulders to your knees. Hold for a few seconds, then
lower back down. Repeat 12-16 times.
4. Russian Twist：Sit on the ground with your knees bent and feet lifted off the floor. Lean back
slightly and hold your hands together. Twist your torso to the left, then to the right, aiming to
touch the ground beside you. Repeat 10-15 times on each side.
Regular core strength training can help you enjoy these benefits：
1. Strong core muscles support the spine, potentially reducing the occurrence of lower back pain.
many everyday movements rely on core strength, strong core muscles making these tasks easier and
safer.
2. Strong core muscles help maintain good posture, reducing stress on the back and neck. Whether
jogging, swimming, or engaging in other sports, a strong core can improve power and efficiency. help
you maintain balance during physical activities and lowering the risk of injury.
3. Core training can improve circulation and metabolism, positively affecting fat loss and body
composition.
Regular core strength training can help you enjoy these benefits, improving your quality of life and
athletic performance.