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The
Difference Between Aerobic And Anaerobic Exercises
Author: ©Edward Sample
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 on an exercise regimen, this
information will help you sort out the difference between the
two and tailor your workouts accordingly.
So
exactly what is the definition of aerobic exercise? Aerobic means
"with oxygen," where anaerobic is "without oxygen."
No, that doesn't entail holding your breath while exercising!
Rather, it refers to cellular tissues producing energy without
having to rely on oxygen availability. Alternatively, you may
have guessed that aerobic exercise requires large supplies 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, activity
is so sustained that it requires large amounts of oxygen. The
muscles utilize oxygen to burn fat and glucose to manufacture
adenosine triphosphate (ATP) - the basic energy vehicle for all
cells in the body. During the initial stages of aerobic exercise,
glycogen is transformed into glucose. If glucose stores become
depleted, fat is metabolized as fuel. It's interesting to note
that "runner's high" occurs when muscles have exhausted
their immediate glycogen stores and begin relying only on oxygen,
which releases endorphins in the brain.
During
anaerobic exercise, the muscles being used rely on energy-producing
processes that don't require large amounts of oxygen. Instead,
the body metabolizes muscle glycogen to produce power. Glycogen
is supplied by blood sugar, which is manufactured by the liver
from dietary amino acids and carbohydrates--whole grain, of course!
Anaerobic exercise is so fast 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 muscle throughout your body
and burns fat. This will make you look good in your bathing suit--not
to mention your birthday suit! The effects that aerobic activity
has on your body are not merely cosmetic - there are numerous
health bonuses, such as:
·Improved
circulation and lower blood pressure
·Increased lung capacity through stronger respiratory muscles
·A stronger heart, which boosts pumping efficiency and
lowers
the resting heart rate
·Increased red blood cell count, which transports oxygen
more
efficiently throughout the entire body
·Reduced risk of cardiovascular disease
The
effects that anaerobic exercise has on your body involves being
able to deliver powerful performance on demand. That comes in
handy when sprinting to the finish line, or making a break to
score after stealing the ball. Muscles that are anaerobically
trained develop differently, which boosts their performance in
brief, high-intensity situations. Benefits include:
·
Stronger bones
· Reduced muscle atrophy with age
· Increased speed and power
· Increased muscle strength and mass
It's
important to understand the different types of exercises that
produce an aerobic vs. anaerobic effect. Anaerobic benefits are
produced by brief, high-intensity activities, while in the aerobic
zone, effort is moderate with a steady heart rate.
Specific
types of anaerobic exercise include tennis, weight lifting, sprinting
and jumping. If you'd prefer not to frequent a gym, weight lifting
can be performed in the comfort of your own home. A few dumb-bells,
a weight bench and medicine ball are all you need.
Some
good aerobic exercises are walking, running, swimming, cycling,
cross-country skiing and rowing. Fortunately, you can do aerobic
exercises at home: riding an exercise bike, walking on a treadmill,
or following an exercise video - the choices are virtually endless.
This is particularly helpful if it's rainy or drastically cold
outdoors. Also, depending on where you live, going snow-shoeing,
hiking or kayaking is possible without ever having to step foot
in the car!
Combining
aerobic and anaerobic exercise is essential to maintaining overall
balanced fitness. While most associate getting into shape with
aerobic activities, anaerobic exercise is a beneficial complement
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 physician before beginning any exercise
regimen. Also, it's very important to begin any exercise program
slowly. Many people overdo it and lose motivation or worse yet,
sustain injury. You may experience a little soreness the day after
working out in the beginning; but if you are so sore that you
can only work out one or two times per week it is counter-productive.
Make exercise a healthy habit by doing a little every day; you
can increase the intensity as you build endurance and strength
over time.
Of
course, a daily exercise routine is just one factor in the equation
for optimum health. You should also enjoy a nutritious and delicious
diet, get eight hours of sleep every night, say no habits such
as smoking and excessive drinking, and make sure you get the full
spectrum of vitamins and minerals that your body needs to look
and feel its best.
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