Aerobic and Anaerobic Exercise

Aerobic and Anaerobic Exercise

Aerobic Exercise

  • Aerobic exercise involves low to moderate intensity activities performed for an extended period of time. The body is able to supply sufficient oxygen to sustain the activity, fostering endurance and cardiovascular fitness.

  • Examples include long-distance running, cycling, swimming and any exercise that maintains a steady heart rate.

  • Benefits of aerobic exercise include increased cardiovascular and respiratory efficiency, improved rate of recovery after exercise, enhanced ability to use fat as a fuel, and reduced risk of certain lifestyle diseases such as heart disease.

  • The energy system used in aerobic exercise is the oxygen system. This system uses oxygen and can be sustained for long periods.

Anaerobic Exercise

  • Anaerobic exercise involves high-intensity activities performed in short bursts, with the demand for oxygen exceeding the supply. This leads to the production of lactic acid.

  • Examples of anaerobic exercise include sprinting, heavy weight lifting, and any explosive burst of activity.

  • Anaerobic exercise helps improve an individual’s ability to withstand fatigue in high-intensity situations. It also boosts power, speed, muscle mass and strength.

  • Anaerobic exercise uses two energy systems: the ATP-CP system for high-intensity, short-duration exercise (up to 10 seconds), and the lactic acid system for high-intensity exercise lasting approximately 1 minute.

Comparison

  • Aerobic and anaerobic exercises are complementary, with both contributing to a balanced fitness routine.

  • Aerobic exercise builds a base level of fitness, known as ‘aerobic capacity,’ which allows an individual to perform high-intensity activities for longer.

  • Anaerobic exercise, on the other hand, builds strength, power and muscle mass, and increases the body’s ability to recover from intense efforts.

Remember, both aerobic and anaerobic exercises play important roles in achieving overall fitness and health. Incorporating a mix of both into a training regime can provide a range of physical benefits and enhance performance. Training plans should be tailored to meet individual needs and goals.