Anaerobic and Aerobic Exercise

Aerobic Exercise refers to the types of physical activity that are long in duration but low to moderate in intensity. Examples include cycling, long-distance running, or swimming. This type of exercise relies on the use of oxygen to generate energy in the muscles.
Anaerobic Exercise refers to activities that are short in duration and high in intensity. These types of exercises do not rely on oxygen for energy production, instead, the body uses other sources like sugars. Examples include sprinting, weightlifting, or jumping.
During aerobic exercise, our heart rate increases and oxygen-rich blood is transported more quickly to our muscles. This is why we breathe heavier and faster during these exercises.
In contrast, during anaerobic exercise, our body’s demand for oxygen exceeds the amount provided. Instead, the body breaks down glucose for energy without using oxygen, producing lactic acid as a by-product, which causes muscle fatigue.
Aerobic exercise improves cardiorespiratory endurance, which is beneficial for the heart, lungs, and blood vessels. It also burns more calories, helping with weight management and reducing the risk of many chronic illnesses.
Anaerobic exercise is key for building strength and muscle mass as it specifically targets the muscle groups used in the exercise. This form of exercise also improves bone density and aids coordination and balance.
A balanced physical education programme should incorporate both aerobic and anaerobic exercises.
The energy pathway for aerobic exercise is: glucose + oxygen (in the presence of the mitochondria in cells) -> energy (ATP), carbon dioxide and water.
The energy pathway for anaerobic exercise is: glucose (in the absence of oxygen and mitochondria) -> energy (ATP) and lactic acid.
Too much anaerobic exercise can lead to an accumulation of lactic acid, which can result in muscle fatigue and deterioration of performance.
A very important point to remember is the recovery process after anaerobic exercise which involves the conversion of lactic acid back into energy stores, often referred to as the ‘oxygen debt’.
Adaptation to regular aerobic exercise leads to increased stamina, and efficiency of the heart and lungs, besides weight loss.
Regular anaerobic exercise results in increased muscle mass, strength, power, and speed.
Understanding the balance between these two forms of exercise and how they contribute to different aspects of physical fitness is key for optimal training and performance.