What type of training primarily benefits anaerobic performance?

High-intensity interval training (HIIT) is the type of training that primarily benefits anaerobic performance. This training method involves short bursts of intense activity followed by periods of rest or lower-intensity exercise. The essence of HIIT is to push the body to exert maximum effort in short, repeated intervals, which significantly enhances the anaerobic energy systems.

During these high-intensity intervals, the body relies heavily on anaerobic metabolism for immediate energy, primarily phosphocreatine and glycolytic pathways, to fuel short, explosive activities. As a result, HIIT improves the ability of muscles to produce energy quickly and efficiently in the absence of oxygen, thereby enhancing performance in activities that require short bursts of effort, such as sprinting, weightlifting, or other power-based sports.

While continuous endurance training and low-intensity steady-state training predominantly target the aerobic system, which is vital for activities performed over extended periods, they do not significantly engage the anaerobic systems to the same degree that HIIT does. Yoga and flexibility training also do not focus on enhancing anaerobic performance but rather on improving flexibility, balance, and overall body awareness. Therefore, HIIT stands out as the most effective training modality for specifically improving anaerobic performance.