What is aerobic and anaerobic

Aerobic exercises include jogging and running, brisk walking, cycling, dancing, and canoeing. Really, any activity that elevates heart rate counts as aerobic exercise. Unlike aerobic, anaerobic exercises occur in the absence of oxygen. Instead, anaerobic exercise relies on energy breakdown from muscle stores rather than oxygen supply during aerobic activity.

Also unlike aerobic exercise and their constant flow of movement, anaerobic exercise is short in duration at high-intensity levels. It often uses fast-twitch muscle fibers to carry out short bursts of high-powered exercises. Anaerobic exercise is typically unable to be carried out for more than two to three minutes at a time.

Eventually, muscles will tire, weaken, feel discomfort, and require a break. Breaks within repetitions allow muscles to rest and the exerciser to "catch their breath.

Anaerobic exercises to try include sprints, weightlifting, high jumping, and high-intensity interval training. These exercises are suggested to increase muscular size and strength, along with creating the "afterburn effect. Interestingly, too, all exercises start out as anaerobic exercise as the body starts to undertake and adapt to the workout. Activities such as basketball and soccer tend to require both anaerobic and aerobic fuel sources.

Sprint runners, on the other hand, use anaerobic systems to power short distances quickly. Anaerobic exercise is quick in duration and results to greater strength.

However, building a tolerance to fatigue during anaerobic exercise can also enhance performance. Despite the contrasts of each, both aerobic and anaerobic exercises offer worthy health benefits. The benefits of aerobic and anaerobic exercise encompass physical, mental, and emotional health. Including each into an exercise program and being physically active helps:. Ready to get started?

Consider these tips to exercise the right way :. Before beginning any sort of exercise program, check with a doctor to ensure safety. This is particularly important if managing a health condition like diabetes.

Wearing the right attire is important to ensure comfort while exercising. It helps protect from injury, such as when wearing the right shoe while running.

The American Heart Association recommends a minimum of minutes of cardio per week. This breaks down to 30 minutes most days of the week. Anaerobic exercise, such as strength and power training, will enhance our muscle power, strength and size. This includes performing exercises at high intensity over a short duration, usually on a scale of seconds to a few minutes.

Sprinting, lifting weights free weights or resistant machines , resistance band exercises, and bodyweight exercises e. Regular anaerobic exercise increases our bone mass density, slowing the natural loss of bone that occurs with age and thus reducing the risk of osteoporosis.

Maintaining muscle mass is particularly important for older adults, as a decrease in muscle strength can lead to a lack of mobility and increases the risk of falls. Regular resistance training can improve muscle strength. Both aerobic and anaerobic exercise is important for optimal health. Aerobic exercise will mainly increase our cardiovascular endurance, while anaerobic exercise will mainly increase our muscle strength. Their general recommendations for healthy adults aged years include: 1.

For adults over 65 years, the recommendations are the same as the ones listed for the age group years. For people over 65 years, it is additionally recommended that those with poor mobility should perform physical activity to enhance balance and prevent falls on three or more days per week. For people who are not able to reach the recommended amounts of physical activity due to health conditions, they should be as physically active as their abilities and conditions allow.

If you want to start doing regular exercise, have questions about what is recommended for you or how you can reach the recommendations, it can be a good idea to contact your GP general practitioner or other healthcare professionals who will be able to guide you to a program this is suitable for you.

And remember, any type or amount of physical activity is much better than nothing. For a more detailed article, see Physical activity and health.

The difference between aerobic and anaerobic exercise Last Updated : 19 February Regular exercise has been consistently shown to benefit both body and mind, as well as reducing the risk of several diseases.

What is the difference between aerobic and anaerobic exercise? Examples of aerobic exercise Walking, running, cycling and swimming are examples of aerobic exercise. Aerobic activity can be performed at a range of intensities over a period of time: 7 Moderately intense activities will increase your breathing and heart rate, but you should still be able to carry out a conversation.

It will also lead to an increase in body temperature causing slight sweating. If you would be able to talk, but not sing, you know you are working at a moderate intensity level.

An example would be brisk walking or casual cycling. Vigorously intense activities will lead to heavy breathing where you cannot keep a conversation. It will cause a large increase in heart rate and body temperature. An example would be jogging or circuit training.

Benefits of aerobic exercise Regular aerobic exercise has been shown to reduce the risk of developing many diseases, such as heart disease, stroke, type 2 diabetes, dementia and even some cancers. Examples of anaerobic exercise Sprinting, lifting weights free weights or resistant machines , resistance band exercises, and bodyweight exercises e.

Benefits of anaerobic exercise Regular anaerobic exercise increases our bone mass density, slowing the natural loss of bone that occurs with age and thus reducing the risk of osteoporosis.

It not only improves overall health and quality of life, but may also extend your life. Aerobic exercise burns fat, improves mood, strengthens the heart and lungs and reduces your risk of diabetes. Common types of aerobic exercise include running at a comfortable pace you should be able to talk without breathing too hard , swimming, and biking.

When we exercise anaerobically glycogen is used as fuel. Once all the glycogen has been depleted usually in about two hours you can expect to hit the proverbial wall. Endurance athletes avoid this performance buster with carbo loading before exercise which when converted to sugar gives more energy and supplements during exercise to sustain energy.

During anaerobic exercise your body builds up lactic acid, which causes discomfort and fatigue at sustained levels. For this reason anaerobic exercise or high intensity exercise happens in short bursts. It may be helpful to consider the difference between a sprinter anaerobic and a marathoner aerobic.

Sprinting is an all-out effort that is sustained for a comparatively short period while marathoning is a sustained effort. Anaerobic exercise helps build lean muscle mass. Calories are burned more efficiently in bodies that have more muscle. Anaerobic exercise is especially helpful for weight management in that it helps to burn more calories even in a body at rest.

Anaerobic exercise can also help build endurance and fitness levels. Anaerobic exercise is very high intensity or at your maximum level of exertion. Examples include sprinting and weight lifting. Consider using intervals, aerobic with some bursts of anaerobic exercise mixed in periodically to improve weight loss and overall fitness.

Limit one per person.