How to Increase Anaerobic Levels

Anaerobic levels are how your performance is tested when you take part in aerobic exercises. It is the point when lactic acid is no longer being removed by your muscles. When you start to feel the burn setting in during a workout, this is generally when your anaerobic threshold has been reached. There are ways to increase anaerobic levels. Tests are available to find out exactly what that point is, so that you can start working on increasing it.

Instructions

    • 1

      Test your anaerobic levels, to find out what your anaerobic threshold is, through your physician's office. Anaerobic threshold testing is done through exercises with varying levels of difficulty. Blood samples are drawn during regular intervals along with your heart rate and other readings. A laboratory will then use the blood samples and the readings to analyze anaerobic levels.

    • 2

      Focus on using as much energy as possible during your workouts.

    • 3

      Participate in exercises such as cycling, boxing, jogging, running or sprinting.

    • 4

      Shorten your workouts but increase the intensity of them. For example, do sprints in place of jogging if you normally just jog. Jog if you are normally just a walker.

    • 5

      Calculate what your training heart rate should be with the free training heart rate calculator at HealthCheck Systems.com (See resources below.)

    • 6

      Check and monitor your heart rate during workouts by placing the tips of your index and second fingers on your lower neck, next to your windpipe, and counting the beats for 10 seconds. Take the number of beats you counted and multiply by six to get your heart rate.

    • 7

      Allow your body to recover after you have reached your anaerobic threshold. Slow down your activity or stop exercising altogether to allow your heart rate to lower. This is an important part of increasing your anaerobic levels.

    • 8

      Continue to participate in aerobic exercises three to five days a week, staying focused on your anaerobic threshold to keep increasing anaerobic levels.