You might have heard about the benefits of aerobic exercises and also have been wondering about what an anaerobic exercise is and whether or not it’s beneficial. Earth’s Wisdom today wants to throw light on this topic so that you can make an informed choice.
Aerobic exercise is actually any kind of cardiovascular conditioning, also known as “cardio”. During cardio, your heart beat and breathing increase for a constant period of time. Some examples of aerobic exercise are running, biking or swimming laps.
On the other hand, anaerobic exercise involves rapid surges of energy and is done at maximum exertion for a short time. Examples of anaerobic exercise are heavy weight lifting, sprinting or jumping.
There is a difference in your heart rate and respiration during aerobic activities and that in anaerobic ones. During aerobic exercise, oxygen is the main source of energy.
You breathe faster and deeper during aerobic workout than when you are at rest. During these exercises, you get maximum amount of oxygen in your blood. Your heart beats faster, thereby increasing your blood flow towards the muscles as well as back to the lungs.
On the other hand, your body needs immediate energy during anaerobic workout. So, your body depends on stored energy sources, instead of oxygen, to fuel itself. Therefore glucose is broken down.
Whether you should take up aerobic or anaerobic activities depends on your health goals. If you are just starting exercising, it may be better for you to start with aerobic workout so as to develop endurance.
On the other hand, if you are exercising for a while or want quick weight loss, you can add anaerobic activities to your routine. High intensity interval training (HIIT) or sprints may be helpful to you to meet your health goals.
There are a number of advantages of aerobic workout, including lessening your risk of diseases like type 2 diabetes, heart attack and stroke. Other advantages include:
Aerobic exercises are very beneficial; however, if you have a chronic condition or been inactive for a while, you should talk to your doctor before starting them. Also, if you are a beginner, you should start very slowly.
Anaerobic exercise can benefit you if you want to lose weight or build muscles. It can also benefit you if you’ve been exercising for long and want to meet a new health goal. Other advantages include:
Main risk of anaerobic exercise is that it can be hard on your body. High intensity anaerobic exercise can be anything more than 7 on the 1 to 10 scale of apparent exertion. So, for beginners it’s not recommended.
Your doctor’s approval is essential before you add anaerobic exercise to your routine. The program should be designed by a certified fitness trainer after studying your medical history.
As suggested by the American Heart Association, healthy adults should get at least 30 minutes of aerobic workout of moderate intensity for at least 5 days a week or at least 25 minutes of aerobic exercise of vigorous intensity for 3 days a week. Anaerobic workout should be done as per the advice of your doctor and under the supervision of a certified fitness professional.
Thus both aerobic and anaerobic exercises are good (though aerobic exercises are better). But before starting them, you should discuss with your doctor so as to know what’s better for your particular body structure.
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