WPH Press
Each Wednesday the WPH features the WPH Wednesday Workout, designed to help you become a stronger, fitter, faster, and better handball player. From leg and shoulder strengthening exercises to HIT Training, biking, surfing, balance, footwork, agility, coordination, first-step explosiveness, hydration, cooling down, upper body strengthening, circuit training, altitude training, swimming, jogging, and much more, the WPH Wednesday Workouts focus on the areas that every handball player needs to reach their peak form.
To view all WPH Wednesday Workouts, go HERE
On this WPH Wednesday Workout, we’ll discuss the differences between aerobic and anaerobic training.
According to Healthline HERE, aerobic exercise is a type of cardiovascular training in which your breathing and heart rate increase for a sustained period of time. During aerobic exercise, you breathe faster and deeper than when your heart rate is at rest, thus maximizing the amount of oxygen in the blood.
Benefits of Aerobic Exercise
- May increase stamina and reduce fatigue during exercise
- Activates immune systems, making you less likely to get cods or the flu
- Strengthens your heart
- Boost your mood
- May help you live longer
Examples of Aerobic Exercises
- Jogging
- Walking
- Swimming laps
- Cycling
According to Healthline HERE, anaerobic exercise is the type of training that involves a quick burst of energy performed at maximum effort for a short time. During anaerobic exercise, your body requires immediate energy. Your body relies on stored energy sources, rather than oxygen, to fuel itself, which includes breaking down glucose.
Benefits of Anaerobic Exercise
- Strengthens bones
- Burns fat
- Builds muscle
- Increases stamina for daily activities
Examples of Anaerobic Exercise
- High intensity interval training (HIT)
- Plyometrics
- Sprinting
How Can This Help Your Handball Game
Handball is a game of short bursts of energy, with rallies generally lasting anywhere from 3-30 seconds. These rallies would be considered anaerobic exercise, because of the short bursts of energy being performed at maximum effort. To train for handball, you should focus most of your training on anaerobic exercises.
The last 17 months of WPH Wednesday Workouts have showcased a number of anaerobic training exercises, to include Plyometric training, HIT exercises, the workouts of professional tennis players, circuit training and more.
To be able to recover from grueling rallies, try incorporating exercises like sprints, cones, and stair climbing to prepare yourself for the short, anaerobic bursts you’ll need on the handball court. Aerobic workouts, such as jogging and cycling, can be beneficial for sustained endurance over a long match.
David Fink
WPH Fitness Director