The difference between aerobic and anaerobic exercises

Many people mistakenly believe that all vigorous forms of exercise are aerobic in nature. However, some forms of vigorous exercise are actually anaerobic and have a very different effect on the body. If you’re just getting started with an exercise regimen, this information will help you tell the difference between the two and tailor your workouts accordingly.

So what exactly is the definition of aerobic exercise? Aerobic means “with oxygen”, where anaerobic is “without oxygen”. No, that doesn’t mean holding your breath while exercising! Rather, it refers to cell tissues that produce energy without having to rely on the availability of oxygen. Alternatively, you may have guessed that aerobic exercise requires large amounts of oxygen to generate energy. The fundamental difference between aerobic and anaerobic exercises is that simple.

A more detailed definition is that during aerobic exercise, the activity is so sustained that it requires large amounts of oxygen. Muscles use oxygen to burn fat and glucose to make adenosine triphosphate (ATP), the basic energy vehicle for all cells in the body. During the initial stages of aerobic exercise, glycogen is converted to glucose. If glucose stores are depleted, fat is metabolized for fuel. It is interesting to note that the “runner’s high” occurs when the muscles have depleted their immediate stores of glycogen and begin to rely only on oxygen, which releases endorphins in the brain.

During anaerobic exercise, the muscles being used rely on energy-producing processes that do not require large amounts of oxygen. Instead, the body metabolizes muscle glycogen for energy. Glycogen is supplied by blood sugar, which is manufactured by the liver from amino acids and carbohydrates in the diet – whole grains, of course! Anaerobic exercise is so quick and brief that it doesn’t have time to rely on oxygen, so glycogen is used.

Some people mistakenly believe that aerobic exercise makes you small and weak. However, it actually tones muscles throughout the body and burns fat. This will make you look good in your bathing suit, not to mention your birthday outfit! The effects that aerobic activity has on your body are not merely cosmetic – there are numerous health benefits, including:

Improved circulation and decreased blood pressure.

Increased lung capacity through stronger respiratory muscles

A stronger heart, which increases pumping efficiency and lowers your resting heart rate

Increased red blood cell count, which transports oxygen more efficiently throughout the body.

Reduced risk of cardiovascular disease

The effects anaerobic exercise has on your body means being able to deliver powerful performance on demand. That comes in handy when you’re running towards the goal line or taking a scoring break after stealing the ball. Muscles that are trained anaerobically develop differently, increasing their performance in brief, high-intensity situations. Benefits included:

stronger bones

Reduction of muscle atrophy with age.

Increased speed and power

Increased strength and muscle mass

It is important to understand the different types of exercises that produce an aerobic vs. anaerobic effect. The anaerobic benefits occur with brief, high intensity activities, while in the aerobic zone the effort is moderate with a constant heart rate.

Specific types of anaerobic exercise include tennis, weight lifting, sprinting, and jumping. If you prefer not to frequent a gym, weight lifting can be done in the comfort of your own home. A few dumbbells, a weight bench, and a medicine ball are all you need.

Some good aerobic exercises are walking, running, swimming, bicycling, cross-country skiing, and rowing. Fortunately, you can do aerobics at home: ride a stationary bike, walk on a treadmill, or follow an exercise video—the options are virtually endless. This is particularly useful if it is raining or very cold outside. Plus, depending on where you live, it’s possible to snowshoe, hike, or kayak without ever setting foot in the car.

The combination of aerobic and anaerobic exercise is essential to maintain an overall balanced physical condition. While most associate getting fit with aerobic activities, anaerobic exercise is a beneficial adjunct to aerobic exercise. For example, weight lifting is a great way to add even more tone and definition beyond what aerobic training provides.

Be sure to check with your doctor before beginning any exercise regimen. Also, it is very important to start any exercise program slowly. Many people overdo it and lose motivation or, worse yet, suffer injuries. You may experience a little soreness the day after exercising at first; but if you’re so sore that you can only exercise once or twice a week, it’s counterproductive. Make exercise a healthy habit by doing a little every day; You can build intensity as you build stamina and strength over time.

Of course, a daily exercise routine is only one factor in the equation for optimal health. You should also enjoy a nutritious and delicious diet, get eight hours of sleep every night, be free of habits like smoking and excessive drinking, and make sure you’re getting the full spectrum of vitamins and minerals your body needs to look and feel your best. .