Aerobic and Anaerobic Exercises
Nutrition alone is not enough for a happy and healthy lifestyle. It does provide us with vitamins and minerals we need to survive. However, it is only a small part of the whole equation. Our bodies still need to remove waste, adjust to space and remain strong for functionality. That is where exercises come in.
It makes people stronger, provides physical and mental catharsis, helps with waste removal, and can tone skin and muscle.
However, there is more than one way to exercise. Different types of exercises have their functions. Some of them focus on strength building. Others focus on flexibility and balance. With this in mind, it is important to come up with an exercise routine that can help with all types of exercise.
So, let’s look at the difference between the two major categories of exercise as well as their benefits.
The general definition of aerobic is “with oxygen”. When it is mentioned to a type of exercise, they are usually referring to cardiovascular conditioning or “cardio.” One good definition of an aerobic workout is explained by women’shealthmag.com “Aerobic exercise is anything where oxygen intake is sufficient enough to provide the energy necessary to sustain that exercise without tapping into alternative energy sources.”
In other words, if you can breathe while working out, you are doing an aerobic exercise. Aerobic exercise benefits the circulatory system. It helps keep your heart healthy and ultimately is great for building stamina.
Common Aerobic Activities Include:
- Climbing the stairs
- Playing tennis
- Doing yard work like raking, digging and gardening
- Swimming laps
So, how often are aerobic exercises recommended? As far as how often you should perform aerobic exercises, ” The American Heart Association recommends healthy adults get at least 30 minutes of moderate-intensity aerobic exercise at least 5 days a week, or at least 25 minutes of vigorous aerobic activity 3 days a week.”
Anaerobic means “Without oxygen”. When applied to a type of exercise it is referring to a way in which the human body can tap into an energy source during a high-intensity workout.”Anaerobic workouts primarily utilize fast-twitch muscle fibers that can function only for a short amount of time without the help of additional inhaled oxygen,”
The energy in question that your body uses is muscle glucose. However, the source of muscle glucose that most people have is very limited. This means that the average human being can only do anaerobic exercises in short bursts. So, if people can only do it in short bursts, is there any advantage to it at all?
There is a huge benefit to anaerobic exercise.”Anaerobic, or high intensity, training uses energy quickly and the spiked energy burn continues for several hours after exercise. The increased metabolic rate during and after a workout is a plus if you’re looking to jumpstart your metabolism.” It is kind of like hitting a turbo button in a racing videogame. That short burst of energy gives us a boost. In turn, it keeps our metabolism running, our hearts pumping, burns fat, and builds muscle.
Examples of Anaerobic Activities Include:
- high-intensity interval training (HIIT)
- heavy weight lifting
- calisthenics, like plyometrics, jump squats, or box jumps
- sprinting (while running, cycling, or swimming)
While a lot of what is being written about in most fitness blogs focus a lot on these two camps of fitness routines, other exercises can be important depending on the level of physical activity involved.
Workout Routines that Use Both
The best kind of workout uses both types of exercise. Cardio heavy exercise routines with bursts of strength training usually do the trick. However, some exercise routines focus on both.
According to Active.com, “Many group classes, like Jazzercise, incorporate both exercises. Aerobic and anaerobic segments are placed in perfect balance to give you maximum fat-burning benefits. Each Jazzercise class has choreographed movements that burn fat aerobically and build lean muscle anaerobically. ”
Other workout routines focus on both those things, as well as balance. Exercises like dancing use all of these and flexibility.
But what do you want to do? Exercise looks different to everyone. It all boils down to finding what you need. If you have joint pain, you might want to look at something low impact. If you have problems with endurance you might want to focus more on cardio.
Feel free to experiment. If you need advice, call someone for help.