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 are just starting out on an exercise regimen, this information will help you figure out 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 does not mean holding your breath while exercising. Rather, it refers to cellular tissues that produce energy without having to depend 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 exercise 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 transformed into glucose. If glucose stores are depleted, fat is metabolized for fuel. It is interesting to note that “runner’s high” occurs when muscles have depleted their immediate glycogen stores and become dependent only on oxygen, which releases endorphins in the brain.

During anaerobic exercise, the muscles used depend 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 grain, of course! Anaerobic exercise is so quick and short that you don’t have time to depend 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 suit! The effects that aerobic activity has on your body are not merely cosmetic, there are numerous health benefits, such as:

Improved circulation and lower blood pressure.

Greater lung capacity through stronger respiratory muscles.

A stronger heart, which increases pumping efficiency and reduces resting heart rate.

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

Reduced risk of cardiovascular disease

The effects that anaerobic exercise has on your body means it can deliver powerful performance on demand. That’s useful when running to the goal line or pausing to score after stealing the ball. Anaerobically trained muscles develop differently, increasing their performance in brief, high-intensity situations. Benefits included:

Stronger bones

Reduced 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. Anaerobic benefits are produced through short, high-intensity activities, while in the aerobic zone, exertion 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 home. A few weights, a weight bench, and a medicine ball are all you need.

Some good aerobic exercises are walking, running, swimming, cycling, 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 practically endless. This is particularly useful if it is raining or very cold outside. Also, depending on where you live, it is possible to snowshoe, hike or kayak without stepping on the car.

The combination of aerobic and anaerobic exercises is essential to maintain a balanced physical condition in general. While most associate getting fit with aerobic activities, anaerobic exercise is a beneficial supplement 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 starting any exercise regimen. Also, it is very important to start any exercise program slowly. Many people overindulge and lose motivation or, worse, suffer injuries. You may experience some soreness the day after exercising at first; But if you are so sore that you can only exercise once or twice a week, it is counterproductive. Make exercise a healthy habit by doing a little bit every day; You can increase the intensity as you increase endurance 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, say you don’t have habits like smoking and binge drinking, and make sure you get the full spectrum of vitamins and minerals your body needs to look and feel its best. possible. .