Krumur Clinic

Running Biomechanics – 14 Compound Aerobic & Anaerobic Exercises Videos for building Joint Strength Cardiorespiratory Fitness & Anaerobic Power – Kettlebell Squats, Deadlifts, Burpees & Mountain Climbers

What Are Compound Exercises?

Compound exercises as the name suggests work multiple muscle groups at the same time. For example, a squat is a compound exercise that works the quadriceps, glutes, and calves.

Compound exercises are prescribed, as they replicate movements that are more natural and ensure the individual is progressing towards complete wellness as efficiently as possible.

Take the squat again; it is replicating the movement for standing up, driving forward, jumping and many other movements you might see in real life or sport, with each muscle getting attention during the movement.

Compound Aerobic Exercises

The cardio respiratory endurance component of your exercise is extremely important because of scientifically proven health and longevity benefits.

  • If you’re 40 years old or younger, devote 80 percent of your workout time to aerobic training and 20 percent to strength training.
  • If you’re 41 to 50 years old, shift to 70 percent aerobic and 30 percent strength work.
  • If you’re 51 to 60, do 60 percent aerobic exercise and 40 percent strength training.
  • After you pass 60, divide your workout time more evenly between the two strategies – while still giving an edge to aerobic exercise, which provides the most health benefits: 55 percent aerobic work and 45 percent strength work.

Here we add some Kettlebell activities which addresses the midsection of your body and makes it stronger when you perform the exercise correctly. The two most important things to achieve this are that you squeeze your glutes and abdominal muscle at the top of the swing.

Compound Anaerobic Exercises

Any activity that breaks down glucose for energy without using oxygen are called Anaerobic Activities. Generally, these activities are of short length with high intensity. The idea is that a lot of energy is released within a small period of time, and your oxygen demand surpasses the oxygen supply.

Exercises and movements that require short bursts of intense energy are examples of anaerobic exercises.

The Benefits

If anaerobic exercise sounds like a lot of work, that’s because it is. But the benefits that come with the intense fitness regime are enough to make you want to power through your next session.

  • Increases bone strength and density and also decreases your risk of osteoporosis.
  • Promotes weight maintenance
  • Boosts metabolism as it builds and maintains lean muscle. The more lean muscle you have, the more calories you’ll burn during your next sweat session.
  • Increases lactic threshold – By regularly training above your anaerobic threshold, the body can increase its ability to handle lactic acid, That means you’ll be able to last longer and train harder.
  • Protects joints – By building your muscle strength and muscle mass, your joints will be better protected, meaning you’ll have greater protection against injury.
  • Boosts energy – Consistent anaerobic exercise increases your body’s ability to store glycogen (what your body uses as energy), giving you more energy for your next bout of intense physical activity. This can improve your athletic ability.
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