Physical activity is a must for a healthy body, and there are as many ways to move as there are minutes in a day. So is it better to go for a leisurely stroll around your neighborhood, or do a round of sweat-inducing box jumps that leave you feeling tight? Will both types of exercise benefit your body in the same way and “count” towards your fitness goals?
Any type of exercise you do — from running to weightlifting to yoga — is either aerobic or anaerobic in nature. What is the difference between aerobic and anaerobic exercise? It all comes down to what your body uses for fuel.
What are aerobic exercises?
For some, the word aerobics is synonymous with leotard-wearing fitness enthusiasts bouncing around the gym in the 1980s. But aerobic exercises involve a much wider range of motion than step classes or Jazzers’ choreography.
Simply put, the word “aerobic” means “oxygenated”. During aerobic exercise, your body uses the oxygen you breathe in to support your activity — your heart rate and breathing rate increase, providing your muscles with the extra oxygen they need to keep moving. Aerobic exercise can usually be done for long periods (20-30 minutes or more) without the need for rest.
Some examples of aerobic exercise include brisk walking, jogging, cycling, swimming, or moderate-intensity cardio exercises such as aerobics or rowing.
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What are anaerobic exercises?
Unencumbered aerobic exercises, anaerobic exercises are performed at a higher level of intensity. As such, your muscles require more oxygen for fuel than your lungs can take in. So your body has to switch to a different energy source – hence the name “anaerobic,” meaning “without oxygen.”
During anaerobic exercise, your muscles break down glucose through a process called glycolysis in order to quickly produce the energy they need. Because of their intensity, anaerobic exercise can only be performed for short periods (a few seconds to a few minutes) before rest is needed.
Some examples of anaerobic exercise include high-intensity interval training (HIIT), weight lifting, sprinting, and deadlifts.
What are the benefits of aerobic and anaerobic exercise?
to me This review is 2017 (Opens in a new tab)Both aerobic and anaerobic exercise are good for your overall fitness. Both types can strengthen your heart, improve circulation, help maintain a healthy weight, and boost your mental health. According to the Centers for Disease Control (Opens in a new tab)Both aerobic and anaerobic exercise can reduce the risk of cardiovascular disease, type 2 diabetes and some types of cancer.
From a conditioning standpoint, however, aerobic and anaerobic exercise have slightly different advantages.
In general, aerobic activity is an excellent option for developing better stamina, muscular endurance, and improving cardiovascular health. They also tend to be more affordable for more people, especially those who are just beginning to incorporate a regular exercise regimen into their lives.
Anaerobic activity places greater demands on the body and, in turn, your body will require more energy (or calories) in a much shorter time frame. This makes anaerobic exercise an incredibly effective way to lose fat or gain muscle mass. But because of its required intensity, it may not be the best choice for beginners or those with certain pre-existing medical conditions.
How often should you do aerobic and anaerobic exercise?
Center for Disease Control (Opens in a new tab) He recommends 150 minutes of “moderate intensity” (or aerobic) physical activity per week. This translates to 30 minutes a day, 5 days a week. If you’re just starting out, you may want to aim a little lower, and slowly increase the time as your body adjusts to the new activity.
Remember that anaerobic exercise is harder on the body, so 2-3 days a week of high-intensity activity with at least one rest day in between is sufficient. If this is your first time trying HIIT, weight lifting, or any other type of high-intensity exercise, clear it up with your medical team before you begin. It would also be wise to hire a certified personal trainer, even for just a few sessions, to ensure proper form and reduce the risk of injury.
Of course, these recommendations may vary according to your specific sports goals. If you’re training for a marathon or other endurance event, your minutes per week of aerobic exercise will be higher. If you’re preparing for a weightlifting meet, most of your workouts will consist of anaerobic exercises.
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