anaerobic exercise essay

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Understanding Anaerobic Exercise

• What Is It?
• How Much to Do
• Getting Started

Frequently Asked Questions

Anaerobic exercise primarily strengthens your muscles. "Anaerobic" means "without oxygen" and involves more intense, short bursts of physical activity compared to aerobic exercise.

Some of the benefits of anaerobic exercise are increased endurance, fat loss, and strengthened bones and muscles.

This article will describe the benefits of anaerobic exercise, examples of it, and ways to incorporate it into your routine.

Mel Curtis / Getty Images

What Is Anaerobic Exercise? 

Anaerobic exercise is any exercise that occurs in the absence of oxygen. Unlike aerobic exercise, which uses oxygen for energy, anaerobic exercise involves intense, powerful muscle contractions that require energy faster than oxygen can be supplied. Since an alternative energy source is needed, the body uses glycogen (a form of glucose) that is stored within muscles as fuel.

Science Behind Anaerobic Exercise

Without oxygen, muscle cells break down stored glycogen into individual glucose (sugar) molecules. These glucose molecules are then broken down further in a two-step process called lactic acid fermentation to release energy to power muscle cells.

The first step in lactic acid fermentation is glycolysis, in which glucose molecules are broken down and converted into pyruvic acid in order to release energy. The second step in lactic acid fermentation involves converting pyruvic acid into lactic acid as a by-product, which accumulates in muscle cells and produces a burning sensation.

Because lactic acid fermentation does not produce much energy and because lactic acid accumulation in muscle cells is uncomfortable, anaerobic exercises can only be performed for a short period of time before a rest break is needed.

Examples of Anaerobic Exercise

Anaerobic exercises are short bursts of intense activity. Common anaerobic exercises include:

• Weight lifting
• High-intensity interval training (HIIT): Short intervals of exercise at maximum intensity followed by short periods of rest
• Plyometrics: Quick, powerful, explosive movements, like jumping, hopping, skipping, jump squats, and jump lunges
• Calisthenics: Bodyweight exercises like push-ups , pull-ups, and dips

Anaerobic exercise has multiple benefits for the cardiovascular system, muscles, and joints. Anaerobic exercise can:

• Increase muscle strength and power
• Increase fat loss and muscle mass
• Improve bone mineral density
• Decrease joint stiffness
• Correct muscle imbalances and improve posture
• Improve circulation and heart and lung function
• Decrease high blood pressure
• Decrease inflammation throughout the body
• Improve mood and energy
• Decrease risk of developing conditions like diabetes, heart disease, and stroke
• Lower your blood sugar
• Lower high cholesterol and triglycerides

How Much Anaerobic Exercise Should You Do? 

Adults should participate in one of the following physical activities each week in order to promote optimal heart health and lower the risk of developing atherosclerotic cardiovascular disease (ASCVD) or hardening of the arteries:

• 150 minutes of moderate-intensity physical activity
• 75 minutes of vigorous-intensity physical activity
• An equivalent combination of moderate and vigorous physical activity

Anaerobic exercises like weight lifting, sprinting, calisthenics, plyometrics, and high-intensity interval training are all considered forms of vigorous-intensity physical activity. In order to promote overall health and physical fitness, aim for a combination of both anaerobic exercises and aerobic exercises like walking, jogging, cycling, and swimming to improve your strength and endurance.

How to Get Started

Sedentary (inactive) individuals should always start off slowly and gradually increase exercise intensity, duration, and frequency over time. This allows the heart, lungs, and muscles to get used to a change in physical activity. A physical therapist or personal trainer can show you the correct way to perform the exercises to avoid injury.

When performing anaerobic exercises, it is best to let your body rest and recover for one to three days between working the same muscle groups. It is normal to be quite sore after starting any new exercise or increasing the intensity of an exercise, but muscle soreness will decrease over time as you build up more strength.

Always make sure to consult with your healthcare provider before beginning or increasing the intensity of any exercise program to make sure that your heart, lungs, and blood vessels are healthy enough to support the increased demands from anaerobic exercise.

Anaerobic exercise is any exercise that uses energy stores to supply working muscles in the absence of oxygen. It can only be performed for short bursts of intense activity. Anaerobic exercises like weight lifting, sprinting, calisthenics, plyometrics, and high-intensity interval training can improve your heart and lung function, increase muscle strength, improve bone mineral density, and decrease high blood pressure, blood sugar, cholesterol, triglycerides, and inflammation.

When beginning or increasing the amount of anaerobic exercise, make sure you are cleared by your healthcare provider, start off slowly, and gradually increase your physical activity level over time.

A Word From Verywell 

Anaerobic exercise is an important part of a healthy lifestyle for all adults to help build muscle strength and lower the risk of developing inflammatory conditions. Make sure you start off slowly. Gradually increase the intensity, frequency, and duration to allow your body to adapt to a new change in pace and prevent injury.

Types of anaerobic exercises include weight lifting, sprinting, and plyometrics.

Calories burned with anaerobic exercise will vary based on your weight, individual fitness level, exercise intensity, and duration of physical activity.

Squatting, especially with increased resistance with weights, is an anaerobic exercise that requires short bursts of powerful muscular contraction from the leg muscles.

Calisthenic exercises like planks are considered anaerobic exercises that utilize energy stores within muscles

Anaerobic exercise is good for weight loss as it increases your energy expenditure, which burns more calories and helps to break down fat tissue. Anaerobic exercise also helps you build muscle, which can help improve your overall body composition.

Mazurek K, Zmijewski P, Krawczyk K, et al.  High-intensity interval and moderate continuous cycle training in a physical education program improves health-related fitness in young females .  Biol Sport . 2016;33(2):139-44. doi:10.5604/20831862.1198626

Patel H, Alkhawam H, Madanieh R, Shah N, Kosmas CE, Vittorio TJ. Aerobic vs anaerobic exercise training effects on the cardiovascular system. World J Cardiol . 2017;9(2):134-138. doi:10.4330/wjc.v9.i2.134

National Geographic. Cellular Respiration .

Arnett DK, Blumenthal RS, Albert MA, et al. 2019 ACC/AHA Guideline on the primary prevention of cardiovascular disease: a report of the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines. Circulation . 2019 Sep 10;140(11):e596-e646. doi: 10.1161/CIR.0000000000000678

Mizumura, K., Taguchi, T. Delayed onset muscle soreness: Involvement of neurotrophic factors.  J Physiol Sci  66, 43–52 (2016). https://doi.org/10.1007/s12576-015-0397-0

By Kristen Gasnick, PT, DPT Dr. Gasnick, PT, DPT, is a medical writer and physical therapist at Holy Name Medical Center in New Jersey.

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Aerobic vs anaerobic exercise training effects on the cardiovascular system

Correspondence to: Timothy J Vittorio, MS, MD, St. Francis Hospital - the Heart Center ® , Center for Advanced Cardiac Therapeutics, 100 Port Washington Blvd., Roslyn, NY 11576, United States. moc.liamtoh@oirottiv_t

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Physical exercise is one of the most effective methods to help prevent cardiovascular (CV) disease and to promote CV health. Aerobic and anaerobic exercises are two types of exercise that differ based on the intensity, interval and types of muscle fibers incorporated. In this article, we aim to further elaborate on these two categories of physical exercise and to help decipher which provides the most effective means of promoting CV health.

Core tip: As the association between physical inactivity and the increased risk of cardiovascular morbidity solidified, further data and studies supported the advantages of exercise on physical well-being. Anaerobic and aerobic exercise have a favorable effect on lipid metabolism, anaerobic exercises have been shown to have a positive influence on the lipid profile.

INTRODUCTION

More than 250000 yearly deaths in the United States are attributed to cardiovascular (CV) disease resulting from a lack of physical activity. On the other hand, physical inactivity is estimated to cause 30% of ischemic heart disease[ 1 ]. The association between physical inactivity and CV disease gained a foothold in the medical community in 1996, when the American Heart Association (AHA) published information advocating the benefit of physical exercise in regards to improvements in hemodynamic, hormonal, metabolic, neurological and respiratory function[ 2 ]. As the association between physical inactivity and the increased risk of CV morbidity solidified, further data and studies supported the advantages of exercise on physical well-being. The 2010 recommendations by the World Health Organization (WHO) provided activity recommendations based on three different age groups: Ages 5-17, 18-64, and > 64 years of age. In the age group of 5-17 years, individuals should accrue at least 60 min of moderate activity daily. Those in the group of 18-64 years should perform at least 150 min of moderate activity or at least 75 min of vigorous activity throughout the week. Finally, individuals above the age of 65 years are recommended similar length and intensity exercise programs as the prior group, but with a focus on activities to help enhance balance and to prevent falls[ 3 ].

The inherent advantages of physical exercise stem from an increase in the cardiac output and an enhancement of the innate ability of muscles to extract and to utilize oxygen from the blood. This benefit is further compounded by the benefit physical exercise has on high-density lipoprotein cholesterol (HDL-C)[ 4 ], adipose tissue distribution[ 5 ], increased insulin sensitivity[ 6 ], improved cognitive function[ 7 ], enhanced response to psychosocial stressors[ 8 ], as well as determent of depression[ 9 ]. With the benefit of physical exercise well established, the question remains which type of exercise provides the most effective and efficient means to help deter CV disease.

A recent meta-analysis published showed a decrease in the risk of all CV outcomes and diabetes mellitus incidence with increasing levels of physical activities[ 10 ]. Another meta-analysis suggested that high level of leisure time physical activity had a beneficial effect on CV health by reducing the overall risk of incident CHD and stroke among men and women by 20% to 30%, while moderate level of occupational physical activity might reduce 10% to 20% risk of CVD[ 11 ].

Furthermore, cardiac rehabilitation, which is physical exercise based, is a promising field which showed a favorable outcome among patients with heart failure and post-CVD events[ 12 , 13 ].

AEROBIC EXERCISE

The American College of Sports Medicine (ACSM) defines aerobic exercise as any activity that uses large muscle groups, can be maintained continuously and is rhythmic in nature[ 10 ]. As the name implies, muscle groups activated by this type of exercise rely on aerobic metabolism to extract energy in the form of adenosine triphosphate (ATP) from amino acids, carbohydrates and fatty acids. Examples of aerobic exercise include cycling, dancing, hiking, jogging/long distance running, swimming and walking. These activities can best be accessed via the aerobic capacity, which is defined by the ACSM as the product of the capacity of the cardiorespiratory system to supply oxygen and the capacity of the skeletal muscles to utilize oxygen[ 14 ]. The criterion measure for aerobic capacity is the peak oxygen consumption (VO 2 ), which can be measured either through graded exercise ergometry or treadmill protocols with an oxygen consumption analyzer or via mathematical formulas. The value of peak VO 2 can be appreciated by a study performed by Vaitkevicius et al[ 15 ], in which the VO 2max was calculated along with other dimensions, to conclude that higher physical conditioning status was directly correlated with reduced arterial stiffness.

Various studies have been published that prove the advantages of aerobic exercise in reversing and preventing CV disease. In 2002, Wisløff et al[ 16 ] were the first to show the benefit of aerobic training in the myocardium after an ischemic event. Their study was performed on adult female Sprague-Dawley rats, which were placed into groups categorized based on induced myocardial infarctions (MI) with and without exercise and controls with and without exercise. Their results showed a 15% reduction in the left ventricle (LV) hypertrophy post-infarction, as well as 12% and 20% decreases in myocyte length and width, respectively, with aerobic exercise. Furthermore, a 60% improvement was noted in myocardial contractility in subjects with a MI who were assigned to the training group, suggesting enhanced myocardial Ca 2+ sensitivity. They were able to conclude the beneficial effects of aerobic training on cardiac remodeling and myocardial contractility[ 16 ].

The effect of aerobic exercise were confirmed in human subjects when Wisløff et al[ 17 ] published another study five years later, which incorporated human subjects with post-MI heart failure. Subjects were enrolled in aerobic interval training (AIT), moderate continuous training (MCT) or a control group. The AIT group showed a 46% increase in peak VO 2 , which correlated with a 60% increase in the maximal rate of Ca 2+ reuptake in the sarcoplasmic reticulum in the skeletal muscles. Additionally, cardiac remodeling was evident in humans, much like the rat subjects in the previous study, as LV diameters declined and LV volumes increased in both the diastolic and systolic phases. Moreover, systolic function was noted to increase by 35% in the AIT group[ 17 ], thereby further strengthening the advantages of aerobic exercise.

Furthermore, aerobic exercise has been shown to have a positive impact on other dimensions of CV health. Several studies have shown that aerobic exercise improves the lipid profile, particularly increasing the HDL-C[ 18 ]. In an Australian study, aerobic exercise led to a small but statistically significant reduction in total cholesterol (TC), low-density lipoprotein cholesterol (LDL-C) and triglycerides (TG) ranging in a span of 0.08 mmol/L to 0.10 mmol/L. They also showed an increase in HDL-C with their aerobic exercise program of about 0.05 mmol/L[ 19 ]. Similar results have been documented in children and adolescents, as well[ 20 ]. In a meta-analysis conducted by Kelley et al[ 21 ], it was concluded that aerobic exercises contributed to a statistically significant 9% increase in HDL-C and an 11% decline in TG, but no statistically significant changes in TC and LDL-C.

A positive correlation between biochemical signal markers, such as endothelin-I (ET-1) and aerobic exercise was recently speculated by several studies. Vascular endothelial cells produce ET-1, which functions as a vasoconstrictor[ 22 ] and promoter of atherosclerosis[ 23 ]. Maeda et al[ 24 ] were able to demonstrate a statistically significant positive linear correlation of increasing age with rising levels of ET-1. They were also able to exhibit a visible reduction in ET-1 levels after a 3 mo aerobic exercise regimen[ 24 ].

While aerobic exercise appears to have some beneficial effects, its contribution is limited on frequency and quantity. A very recent publication by a Danish group was able to represent what they called a “U shaped association” between aerobic exercise and mortality. Their research quantified 1 to 2.4 h of exercise over 2 to 3 times per week as the optimal quantity and frequency standard of aerobic exercise to promote improved health. Interestingly, they quantified any amount above that standard as being indifferent to the mortality risk, as that of sedentary individuals[ 25 ].

ANAEROBIC EXERCISE

Anaerobic exercise has been defined by the ACSM as intense physical activity of very short duration, fueled by the energy sources within the contracting muscles and independent of the use of inhaled oxygen as an energy source[ 14 ]. Without the use of oxygen, our cells revert to the formation of ATP via glycolysis and fermentation. This process produces significantly less ATP than its aerobic counterpart and leads to the build-up of lactic acid. Exercises typically thought of as anaerobic consist of fast twitch muscles and include sprinting, high-intensity interval training (HIIT), power-lifting, etc . Sustained anaerobic metabolism, in other words, anaerobic exercise, causes a sustained increase in lactate and metabolic acidosis and this transition point is referred to anaerobic threshold (AT)[ 26 ]. AT can be directly measured via frequent blood samples measuring the blood lactate level during a graded-exercise regimen. Once the blood lactate values are plotted, the point at which the curve makes a sudden sharp incline represents the AT. Other methods include portal lactate analyzers and mathematical formulas involving heart rate (HR).

Similar to aerobic exercise, anaerobic exercise may exert a potentially beneficial influence on the CV system. In a Turkish study completed by Akseki Temür et al[ 27 ], the effects of anaerobic exercise were evaluated with a member of the natriuretic peptide family, known as C-type natriuretic peptide (CNP). CNP is synthesized by the endothelium and offers a protective effect through its effects on the vascular tone of blood vessels, as well as exerting antifibrotic and antiproliferative properties. It produces a hyperpolarization effect on the smooth muscle layer of blood vessels, which causes vasodilatation[ 28 ]. CNP has also been reported to exert its nonproliferative effects on cardiac fibroblasts to help prevent cardiac aging through LV fibrosis via the cyclic guanosine monophosphate (cGMP) pathway[ 29 ]. In this study, twelve healthy young male subjects were divided into two groups based on their previous history of exercise. Once categorized into groups, the subjects were asked to participate in a thirty second high intensity exercise program, which encompassed the anaerobic exercise factor. Blood samples were obtained from the subjects before exercise and then one minute, five minutes and thirty minutes after exercise and were tested for the levels of aminoterminal proCNP (NT-proCNP), a biologically inactive peptide of CNP. The results showed a statistically significant increase of NT-proCNP level in the five minute mark post-exercise in the physically active group after anaerobic exercise.

Similar to aerobic exercise and their favorable effect on lipid metabolism, anaerobic exercises have been shown to have a positive influence on the lipid profile. A small European study composed of 16 obese subjects was able to show the increased benefits of an aerobic workout followed by anaerobic training, as compared to aerobic training alone. Subjects who underwent core training with both aerobic and anaerobic exercises showed a larger reduction in non-esterified fatty acids. The same group was also found to have the greatest reduction in their body mass index (BMI)[ 30 ].

There are speculations about disadvantages of such an exercise program. One such shortcoming was brought to light by an Iranian study published by Manshouri et al[ 31 ], which concluded that anaerobic training led to a significant reduction in human growth hormone (HGH). It has long been theorized that long-standing HGH deficiencies can attribute to CV morbidity and mortality through the development of premature arthrosclerosis. HGH deficiency has been shown to result in higher BMI and TG, lower concentrations of HDL-C, as well as the development of hypertension (HTN)[ 32 ]. Furthermore, cardiac structure is affected in HGH deficient subjects, as manifested by reduced LV posterior wall thickness, smaller LV mass index and compromised LV ejection fraction (LVEF)[ 33 ]. The exact mechanism of action for such changes remains to be determined.

With the high incidence of CV disease worldwide, it is an irrefutable notion that exercise helps deter CV morbidity and mortality. Both aerobic and anaerobic exercises have unique and collective positive correlations towards improved CV health. Despite all the research, further studies are still warranted to delve further into the impact that both aerobic and anaerobic exercise may have on human physiology to unequivocally determine if there is superiority of one type of exercise over another.

Conflict-of-interest statement: None.

Manuscript source: Invited manuscript

Specialty type: Cardiac and cardiovascular systems

Country of origin: United States

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Peer-review started: September 14, 2016

First decision: October 21, 2016

Article in press: December 9, 2016

P- Reviewer: Cosmi E, Omboni S, Schoenhagen P S- Editor: Ji FF L- Editor: A E- Editor: Lu YJ

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The benefits of anaerobic exercise

If you are looking for a great way to build muscle and lose weight, consider anaerobic exercise. Anaerobic exercise is short, fast, high-intensity exercise that doesn’t require the body to utilize oxygen as its energy source.

“Anaerobic exercise uses energy that’s readily available in your muscles,” says Paige Jones, ACSM CES , an exercise physiologist at Piedmont Atlanta Fitness Center . “Because the body isn’t relying on oxygen, these strong, powerful movements can only be sustained for 10 to 15 seconds.” 

Good examples of anaerobic exercise include:

High-intensity interval training  

Heavy weight lifting

Calisthenics like jump squats, box jumps, or other plyometrics

“When working out, proper exercise intensity is a must for the activity to be considered anaerobic,” says Jones. 

The difference between anaerobic and aerobic exercise

Anaerobic and aerobic exercise use different energy systems of the body.  While anaerobic exercise uses energy from muscles, aerobic exercise uses the energy stored in your body from carbs, proteins, and fats in combination with the oxygen we breathe to make energy readily available to the muscles. Aerobic activities can be sustained for long periods of time depending on your exercise intensity.   

“There is a threshold where we can cross over from aerobic to anaerobic exercise and that is based on your intensity,” says Jones. “It’s called the anaerobic threshold or lactate threshold. For example, a long-distance runner who picks up the pace too much can cross over from the endurance exercise energy pathway to the same one used by a sprinter, thus not being able to sustain the speed for long.” 

How does anaerobic exercise benefit the body?

Anaerobic exercise is beneficial for good health because it:

Strengthens bones

Builds muscle

Maintains muscle mass , which is important for people as they age

“ As we age, we tend to lose muscle at a rate of about 1 percent per year after age 27, unless we actively work to slow that decline,” says Jones.  “Muscle is a metabolically active tissue and the more of it we can maintain, the more calories we can burn while at rest .” 

Anaerobic exercise also enhances our ability to do the things we enjoy, says Jones.

“Whether you run, duck hunt, do ballroom dancing, trail hike, or play with the kids, increased strength and muscle tone will enable you go to longer and stronger,” says Jones.

Tips for creating an anaerobic training program

Anaerobic exercise isn’t easy, so it may help to find a degreed and certified fitness professional to help you establish a program based on your medical history and fitness goals. 

“We all have a different fitness personality and hence will enjoy some activities over others,” says Jones. “Your fitness professional will help you determine whether to use free weights, machines, your own body weight or recreational sports for anaerobic exercise and then assist you in developing a plan.”

If you are ready to jump into it on your own, here are some basic weightlifting recommendations :

Warm up for at least 5 minutes.

Start with large muscle groups first.

Do one to three sets of 8 to 15 repetitions. (Note: Make sure that the selected weight is heavy enough that by the last repetition, you feel ready to stop.)  

Complete 8 to 10 exercises. Proper technique is very important. 

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Anaerobic exercise: What it is and how it affects the body

Anaerobic exercise is crucial in maintaining your physical health – but what is it?

What is anaerobic exercise?

What happens to your body during anaerobic exercise, what’s the difference between anaerobic and aerobic exercise, is anaerobic exercise important for your fitness.

You’ve most likely heard of anaerobic exercise before, but how much do you know about the science behind this vital aspect of your physical fitness? Enhancing your comprehension of the anaerobic energy system is a sure-fire way to empower yourself and give your workouts a boost.

Anaerobic exercise is any physical activity performed at a high intensity for a short spell of time. In reality, that can mean jumping on one of the best exercise bikes for a short sprint, skipping or even weightlifting – as long as the intensity is high and the duration short, you’ll be placing your body into an anaerobic state. 

An anaerobic routine involves short bursts of high-tempo physical activity punctuated by interval periods of either rest or recovery exercises. Sprinting, pushups, pull-ups, burpees, jumping and throwing are all prime examples of anaerobic exercises as they encompass brief periods of energy-sapping movements. 

The key is timings: sustain the exercise for the right amount of time and the body will break down glucose to provide energy for muscles as they work, the chief process in entering and maintaining an anaerobic state. However, if this intensity is maintained for too long, the body will begin to send oxygen to transport the glucose to the muscles, meaning it has instead entered an aerobic state. 

A perfect example of anaerobic exercise is high-intensity interval training ( HIIT ), according to the exercise physiologist Richard Avery. “HIIT is also a popular and effective way of incorporating anaerobic exercise into your training,” he says. “HIIT combines repeated short bursts of intense activity, with rest or lower-intensity recovery periods in between, to help target the anaerobic energy system.”

Avery is an exercise physiologist and an applied sport and exercise scientist at the University of East London. He holds an MSc in exercise physiology and currently splits his time across teaching, consultancy work and research.

When engaged in anaerobic exercise, the body breaks down glucose, which essentially acts as a fuel from which adenosine triphosphate (ATP) molecules are formed. 

“ATP molecules store energy within our cells,” says Avery, “which can quickly be released for muscle activity to take place. Once ATP is used for energy it needs to be resynthesized, but during anaerobic exercise the ATP cannot be replenished as quickly as the rate at which it is being used. This is why high-intensity activities can only be sustained for periods of up to three minutes.”

Once your body has exhausted its ATP reserves, it begins to use oxygen to transport energy to the muscles. At that point, it enters into an aerobic state. That’s why the interval periods in anaerobic workouts are vital: they allow the body to restore ATP within the cells. 

Using HIIT as an example, Avery says: “HIIT uses lower-intensity periods to recover between anaerobic efforts. During recovery periods in HIIT sessions, you will notice higher than usual breathing frequency and heart rate, as the body has an increased oxygen demand to restore ATP within the cells.” The necessity of this recovery period is the core philosophy behind circuit training, the enduringly popular style of working out where you alternate between different parts of the body. As Avery says, “Circuit training switches to different muscle groups, to allow individual muscles time to recover ATP stores.” 

The big question pertains to the difference in outcomes when you compare anaerobic workouts with aerobic ones. Why is it important to train the body in ways that preclude the body’s oxygen system from supplying the muscles? 

It’s important to note that while neither state can necessarily be deemed as superior in promoting physical benefits – at least according to one article published in the World Journal of Cardiology – aerobic exercise is proven to strengthen the heart and the respiratory system. Anaerobic exercise is useful for improving your endurance, as well as developing the efficiency with which your body uses oxygen. It also strengthens muscles and bones and optimizes the way that your muscles deal with lactic acid buildup. 

Anaerobic exercise has also been linked to improved mood states, post-exercise, with a review published in The Journal of Psychology suggesting that the latter offers greater benefits in tackling stress and anxiety. Remember, though, the key is short bursts and high intensity to ensure the body is engaging the correct energy system. 

“At any given time, all three energy systems are active, but the contribution from each system largely depends on exercise intensity,” says Avery. “The phosphagen system has the fastest ATP production rate, but can only be sustained for around 10-30 seconds. During high-intensity exercise the glycolytic system is the main anaerobic energy pathway from 30 seconds to two minutes of the activity.” Beyond that, your body will exhaust its ATP reserves and you won’t be feeling the benefits of an anaerobic state.

Yes, anaerobic exercise is definitely important for fitness. “The American College of Sports Medicine and the NHS both recommend that all adults, aged between 18 and 65, should perform muscle strengthening activities at least twice a week,” says Avery. 

For those entering middle age, anaerobic routines are especially important because they could help to maintain muscle and bone density , two areas that see a gradual and natural deterioration with the onset of age. 

However, if you wish to increase bone density , Avery adds that this training “needs to be specific and progressive to stimulate increases in bone mineral density, or sometimes in cases of osteoporosis, to reduce the rate of bone mineral density loss.” To give an example, weight training is one proven way of developing bone strength.

Even long-distance runners and cyclists can feel the benefit of anaerobic workouts. While primarily aerobic routines, these activities incorporate elements of anaerobic energy systems. “As a runner, I incorporate aerobic and anaerobic exercise into my training,” says Avery, “which is beneficial for the initial quick start to a race and vital for that all-important sprint finish.” 

Now you know the benefits of an anaerobic exercise routine, check out the best time to workout for optimal training, and ensure that your own weekly workouts incorporate some degree of interval-based high-intensity training. The more you do, the more you’ll gain and the benefits are undeniable. 

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Dan Cooper is an experienced fitness writer who firmly believes in the power of running. The hardest race he has completed so far was Tough Guy, the world’s oldest and most demanding OCR event. There he learned that you may be able to outpace opponents, but outrunning hypothermia? That's a different race entirely.

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Anaerobic vs. Aerobic Exercise: What’s the Difference?

Posted July 2, 2019 by admin-risepoint

In the general public, there can be confusion over anaerobic vs. aerobic exercise. Often, the discussion surrounds which form of exercise is better for weight loss or overall fitness.

While there are important differences between aerobic and anaerobic exercise, both are important. According to the U.S. Department of Health & Human Services (HHS), adults should perform at least 150-300 minutes of moderate-intensity or 75-150 minutes of vigorous-intensity aerobic physical activity each week. The baseline for anaerobic activity is two days of moderate-intensity exercise each week that involves all major muscle groups. Unfortunately, only 23.5% of U.S. adults meet both physical activity guidelines, according to the Centers for Disease Control and Prevention (CDC).

The following sections take a look at aerobic and anaerobic exercise, along with how they compare with and complement each other.

What is Aerobic Exercise?

According to the American College of Sports Medicine (ACSM), aerobic exercise refers to rhythmic activities that use large muscle groups. The “ACSM’s Guidelines for Exercise Testing and Prescription” noted how aerobic exercise can span several types of activity:

• Endurance activities requiring minimal skill or physical fitness to perform, like walking, cycling, and water aerobics.
• Vigorous intensity endurance activities requiring minimal skill, like jogging, running, spinning, elliptical exercise, and fast dancing.
• Endurance activities requiring skill to perform, like swimming, cross-country skiing, and skating.
• Recreational sports like basketball, soccer, hiking, and racquet sports.

“Aerobic” means “with oxygen,” and that defines what occurs in the body during this type of exercise. When people engage in aerobic exercise, the heart pumps oxygenated blood to working muscles so they can burn fuel and move. Note that the body may only burn carbohydrates and fats in the presence of oxygen.

Aerobic exercise is often referred to as “cardio,” which is a fitting term for its biggest benefit. As an article in World Journal of Cardiology reported, multiple studies have proven the advantages of aerobic exercise in cardiovascular health, and in particular, reversing and preventing heart disease. That’s the leading cause of death in the United States as of 2016, according to the CDC.

The benefits extend beyond cardiovascular health. Studies have demonstrated how aerobic exercise can reduce the incidents of cancer, diabetes, osteoporosis, obesity, and other health conditions, according to an article published in Health Psychology Research . It can also promote people’s mental condition; for instance, research found that aerobic exercise can reduce anxiety and depression.

What is Anaerobic Exercise?

The ACSM characterizes anaerobic exercise as short, intense physical activity that is fueled by energy sources within the contracting muscles. Those types of activities include weightlifting, sprinting, and high-intensity interval training (HIIT).

“Anaerobic” means “without oxygen.” Instead of receiving energy through oxygenated blood in aerobic exercise, anaerobic exercise requires the body to break down carbohydrates from blood glucose or glucose stored in muscle. Because the body doesn’t rely on oxygen in anaerobic exercise, people can only exercise in this capacity for a short amount of time.

The focus on muscle processes in this type of exercise leads to anaerobic exercise’s primary benefit: building muscle. According to a look at the biochemistry of exercise in the book “Nutrition in Sport,” heavy resistance training for months causes hypertrophy of the muscle fibers, which increases total muscle mass and maximum power output. That’s possible through stretch, contraction, and damage of those fibers.

Other benefits exist for anaerobic exercise. Resistance exercise is a promising modality for maintaining or increasing bone mass and density , according to a review in Endocrinology and Metabolism . Like aerobic exercise, anaerobic exercise can benefit cardiovascular and psychological health, according to World Journal of Cardiology and Health Psychology Research . The latter noted that in the general population, a single bout of exercise, whether aerobic or anaerobic, can enhance mood and self-esteem.

Aerobic vs. Anaerobic Training: Differences and Similarities

When observing anaerobic vs. aerobic exercise, energy in anaerobic training comes from muscles. In aerobic training, it comes from oxygen and energy stored in carbs, proteins, and fats.

The two types of exercise also have differences when it comes to benefits. Anaerobic exercise is well-known for building muscle, and aerobic exercise is even more recognized for shedding fat. A study in the Journal of Applied Physiology verified those sentiments, and mentioned that aerobics are optimal for reducing fat mass and body mass over resistance training. However, it noted that resistance training is important for increasing lean mass.

In the wider conversation, however, anaerobic vs. aerobic exercise shouldn’t be a concern. Most of the general population will benefit from both types of exercise, and that’s why organizations like the HHS have published guidelines covering anaerobic and aerobic exercise. In fact, those recommended levels of physical activity are similar to the World Health Organization’s global recommendations published earlier, in 2010. At that time, physical inactivity had just been identified as the fourth leading risk factor for global mortality behind hypertension (high blood pressure), tobacco use, and hyperglycemia (high blood sugar).

The health benefits of exercise — both aerobic and anaerobic exercise — are well-documented and widespread. “Population level cohort studies have shown that people who exercise enjoy a higher quality of life and improved health status compared with those with sedentary behaviors, with subsequent reductions in their risk of adverse outcomes such as admissions to hospital,” according to a literature review in BMJ . “Randomized controlled trials have shown similarly favorable findings in arthritis, cancer, diabetes, heart disease, and respiratory illnesses, among other chronic conditions.”

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What is anaerobic exercise?

UPDATED: Aug 25, 2020

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• Anaerobic exercise is an intense exercise that requires the body to use other sources of energy besides oxygen to fuel the muscles.
• Anaerobic exercise is not for everyone.

Anaerobic exercise is used by athletes who compete in very short duration, yet high-intensity sports, such as sprints or weightlifting.

You’ve heard the term at the gym and you are wondering, what is anaerobic exercise?

Is it something I should be considering? Is it healthy? How does it differ from aerobic exercise?

Anaerobic literally means “without air,” so anaerobic exercise is an intense exercise  that requires the body to use other sources of energy besides oxygen to fuel the muscles.

Certain circumstances require the body to produce energy faster than oxygen delivery can take place. In these cases, other energy sources must be used.

It promotes strength, speed, power, and muscle mass.

Anaerobic exercise leads to increased performance for a very short duration and is appropriate for very intense activities that only last between fractions of a second to two minutes, after which oxygen tends to take over as the primary source of fuel.

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What Is Anaerobic Exercise and How Does It Compare to Aerobic Exercise?

Types of exercise fall along a continuum of intensity from very low intensity to exercises that require the maximum effort a person is able to exert. This continuum looks like the following:

• Maximum effort exercises
• Anaerobic exercise
• Aerobic exercise
• Weight control/General fitness exercises
• Moderate activity fitness maintenance or a warm-up

With aerobic exercise, the body uses oxygen to fuel the muscles. With anaerobic exercise, the body briefly must use substances other than oxygen in the body to cause a very short energy burst. In this case, glucose is the primary energy source that is broken down into a substance called pyruvate leading to increased energy for a short time period. Contrary to this, aerobic exercise consists of lower intensity activities that last for a longer period of time such as distance running, swimming, or bike riding.

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What is anaerobic exercise and who should engage in it.

Anaerobic exercise is not for everyone. If you engage in activities or sports which require pacing and endurance then anaerobic exercise is not for you. However, if you require training for a sport which requires you to have a short burst of intense energy for a very limited time period, training using anaerobic exercise will be beneficial.

Sports such as these include the 50 or 100-meter dash or clean-and-jerk weightlifting. It also may be appropriate for sports such as football, soccer, hockey, and basketball, which, while generally requiring endurance and aerobic fitness conditioning, also require short bursts of intense energy at times, making anaerobic conditioning appropriate.

Types of anaerobic exercises include sprinting short distances, doing sit-ups, push-ups, or chin-ups in very quick succession for a short period of time, or engaging in intense weight lifting. Often athletes will target a certain problem area of the body using very intense weight training for that portion of the body only.

What Is Anaerobic Exercise and Can It Be Unsafe?

Anaerobic exercise should not be attempted by just anyone. A very specific subset of people engages in anaerobic exercise to improve performance. Anaerobic training is highly demanding both physically and psychologically. You must build up to this level of training or serious injury could result.

When engaging in anaerobic exercise, athletes and fitness buffs also must be concerned with something termed the Anaerobic Threshold. This is the intensity at which lactic acid starts to accumulate in the bloodstream. This is also frequently called the Lactate Threshold.

With anaerobic activity glucose metabolizes into pyruvate but, with sustained lack of oxygen in the body, pyruvate turns into lactic acid to produce more energy. This can build up in the bloodstream. This leads to muscle weakness and fatigue which is counterproductive to the workout. It is actually the body’s natural defense system taking over to prevent you from overexerting your muscles.

Your Anaerobic Threshold can be improved with practice and conditioning. Often an athlete’s Anaerobic Threshold is the measure of their personal level of fitness.

It is usually best to combine both anaerobic and aerobic exercises within a workout program in order to get the greatest outcome and prevent injury. The best way to combine aerobic and anaerobic exercises is through interval training . Here you engage in aerobic activity for a sustained period of time, followed by an anaerobic, intense, exercise for a minute or two.

Frequently Asked Questions (FAQ)

How many days a week should i work out.

A minimum of three days a week is recommended.

Can I do anaerobic exercise every day?

It is best to only engage in anaerobic exercise two to three times a week. 

What are some examples of anaerobic exercise?

Sprints, HIIT, plyometrics, and powerlifting are all examples of anaerobic exercise.

Go PRO today to access anaerobic workout plans to find exercises that are right for you!

• https://www.healthline.com/health/fitness-exercise/anaerobic-exercise
• https://www.medicinenet.com/aerobic_exercise/article.htm
• https://www.healthline.com/health/fitness-exercise/aerobic-exercise-examples
• https://www.active.com/triathlon/articles/lactate-threshold-and-v02-max-explained
• https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/interval-training/art-20044588

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Aerobic and Anaerobic Workouts Comparison Essay

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Introduction

Works cited.

Aerobic exercise is described as a strenuous type of physical activity that increases the heartbeat up to about 65% of the highest rate. (Fitness.com,2006) Performance of aerobic exercise is whereby the individual makes the body use oxygen for the creation of energy by breaking down the glucose in the body. The activities for aerobic exercises normally take longer periods not less than 20 minutes.

For anaerobic exercises, the individual’s body will be able to make the energy needed for the exercise without using oxygen. This usually happens in a situation where the body requires vast amounts of energy so it is impelled to use some chemicals in the body to create the energy. This occurs because these activities take short periods of time e.g. sprinting (Doctors Exercise.com)

During aerobic exercise, the oxygen that enters the lungs is transported to the heart from where it is pumped throughout the whole body and is used up by the muscles to make energy and carbon dioxide which is expelled. (Fitness,2006)

During exercise, the heart rate will establish whether the exercise is aerobic or anaerobic. For males, the maximum heart rate is 220 less than the male’s age, while for females it is 225 less the age. Since the target rate for workouts is usually 70 percent of the maximum heart rate, in the event that the heart rate surpasses the 70% mark then the exercise becomes aerobic(Doctors Senior Exercise).

Another way of determining whether the workout performed is either aerobic or anaerobic is through the technique of performing the exercise. Researchers have established that a person doing anaerobic workouts loses more calories than one doing aerobics on ratios of 5 to 1 or even 7 to 1.the aerobics burn up to around 25% muscle and 75% body fat while on the other hand, the anaerobic workouts tend to burn 100% body fat. Some of the workouts classified as aerobics include fast movements(dances), walking on the Treadmills, jogging, using air gliders, exercise bicycles, skiing machines, sports e.g. handball. The other exercises classified under anaerobic are basically resistance exercises e.g. weightlifting, dumbbells, etc (Dana, 2007)

The other telling difference between the two is that while anaerobic workouts employ resistance routines that aid in building muscles and bones, aerobics tend to work on the cardiovascular and the body’s circulatory system in general. It is advisable to use the two types of exercises so as to achieve the best results health-wise. (Doctors Senior Exercise). To attain this there are machines in modern gyms that are already pre-programmed to either offer high resistance for anaerobic or low resistance for aerobic exercises, the user just chooses either. For a person who is starting exercising routines, it is best to start with the aerobic exercises to help build stamina then gradually proceed to the anaerobic exercises to do the strenuous exercises. (Dana,2007)

Dana. A Size Apple. Aerobic vs. Anaerobic Exercise.2007. Web.

Doctors Senior Exercise. Anaerobic Versus Aerobic. Web.

Fitness. Aerobic versus Anaerobic exercises. 2007. Web.

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Aerobic vs. anaerobic exercise: the differences & how often to do each.

We know that regular exercise is key to good health. From blood pressure regulation to weight management and even disease prevention, movement offers research-backed benefit. And doing some exercise is always better than doing none. That said, is anaerobic or aerobic exercise more effective?

Both anaerobic and aerobic exercise can support several health goals. We tapped experts to weigh the unique benefits of each and offer insights on how to fit them into a balanced workout plan. Here's what you need to know about anaerobic versus aerobic exercise.

The need-to-knows:

• Aerobic and anaerobic exercise are both important: Both anaerobic and aerobic exercise can support several health goals. One isn't inherently better than the other, and they work best in tandem.
• Recovery is key: Doing too much high-intensity anaerobic activity and not enough relaxed aerobic activity can lead to injury, burnout, and hormonal imbalance.
• Everyone's different: Experts recommend doing anaerobic exercise two to three times a week and aerobic exercise three to four times a week. However, the ideal schedule will vary from person to person.

Aerobic exercise

Aerobic exercise, also known as endurance or cardio activity , is defined by the American College of Sports Medicine (ACSM) as any activity that uses your large muscles in a rhythmic manner and can be maintained continuously. 

Engaging in aerobic activities increases your cardiovascular endurance, strengthens your heart, and improves your body's ability to use oxygen efficiently.

Research also shows 1 that aerobic exercise can reverse and prevent cardiovascular disease, reduce the risk of chronic diseases, improve cholesterol, and aid in weight management when combined with a balanced diet.

So, how can you know if you're in an aerobic zone? One option is to keep tabs on your heart rate during exercise using a heart rate monitor . Aim for a heart rate between 60 and 80% of your maximum heart rate during aerobic activities. No heart rate monitor? You can also use rate of perceived exertion (RPE) to measure intensity level. 

"In practice, an RPE scale of 1 to 10 is used, with 1 being very light and 10 being maximum effort. This gives you subjective information on how [you] feel during the exercise, and not just [your] physiological response to the demand," explains exercise physiologist Rachelle Reed, Ph.D . "A 3 to 5 or 6 would typically be aerobic work."

Examples of aerobic exercise:

• Brisk walking
• Jogging or running  

How to prepare for aerobic exercise:

A few hours before aerobic exercise, fuel your body with a balanced meal containing carbohydrates, proteins, and fats. Warm up with light cardio and dynamic stretches to prepare your muscles and joints for physical activity.

How often to do aerobic exercise:

Schedule your aerobic workouts at least three to four times a week (for at least 30 minutes at a time) for optimal results.

Anaerobic exercise

Anaerobic exercise involves short bursts of intense activity, pushing your muscles to work without oxygen.

This type of training promotes muscle growth, increases strength, and enhances power and speed. Research indicates 1 that anaerobic exercise can boost fat metabolism, improve insulin sensitivity, and support weight loss. Anaerobic exercise may also benefit the cardiovascular system. 

To engage in anaerobic exercise, focus on high-intensity, short-duration activities that leave you breathless. If you can't sustain the activity for more than a minute or two, you're likely in the anaerobic zone. 

Again, your heart rate tracker can help you estimate when you're in this zone. "In the absence of having a VO 2 max test completed in an exercise science or sports performance lab and understanding your true max heart rate and lactate and ventilatory thresholds, everyday athletes can estimate their aerobic and anaerobic zones using heart rate data from a wearable tracker," says Reed. "For instance, WHOOP defines the anaerobic zone as 80% of your max heart rate or higher ( zones four and five )." 

If you don't have a monitor, Reed says you can also try the "talk test" while exercising to see if you've reached an anaerobic level. During this type of exercise, you won't be able to have a full conversation. You'll likely only be able to gasp out one to two words at a time, usually during your exhales. On the RPE scale, a 7 to 10 would be reflective of anaerobic work. 

Examples of anaerobic exercise:

• Sprinting 
• High-intensity interval training (HIIT) 
• Lifting heavy weights
• Plyometric and ballistic-style exercises like jumping and throwing movements
• Jumping rope 

How to prepare for anaerobic exercise:

Since anaerobic exercise requires a lot of energy, it's important to eat a balanced meal a few hours before training. Protein-rich foods are also beneficial as they'll help your muscles recover and grow. Warm up with light aerobic exercises and dynamic stretches.

How often to do anaerobic exercise:

Schedule anaerobic sessions two to three times a week (for at least 20 minutes at a time), allowing your muscles to recover between sessions.

Is one better?

There's a lot of debate about whether anaerobic or aerobic exercise is superior for certain benefits like fat burn, cardiovascular health, mood, longevity, and hormone health. Here's what the experts we spoke with say about which is more effective for different goals. 

For fat burn: A combo of both

Both aerobic and anaerobic exercises are effective for burning fat. "Aerobic exercise burns fat during the activity, while anaerobic exercise can lead to higher calorie burn for hours after the workout (afterburn effect)," says Louisa Nicola , a neurophysiologist and advisory board member for Momentous . "The best approach for fat loss should include a combination of both." 

For cardiovascular health: A combo of both

Although most people associate aerobic exercise with cardiovascular health 1 , cardiologist Michael Twyman, M.D ., says there isn't a clear winner because both types of exercise offer distinct and complementary benefits. 

Aerobic exercise enhances cardiovascular endurance and overall stamina. From a health perspective, aerobic exercise can help lower blood pressure and improve lipid profiles for cholesterol management. Anaerobic exercise improves heart strength by building a stronger heart and enhancing its pumping efficiency. Anaerobic exercise also increases VO 2 max, the body's ability to use oxygen during intense exercise. 

"Incorporating both types of exercise harnesses the unique benefits of each, offering a well-rounded approach to cardiovascular fitness," says Twyman. "Mixing aerobic and anaerobic exercises keeps workouts varied and interesting, reducing boredom and promoting adherence to exercise routines." 

For improving mood: Aerobic

Both aerobic and anaerobic exercise have been shown to improve mood and reduce depression 2 . "Aerobic exercise has been traditionally associated with endorphin release 3 and stress reduction," says Nicola. "While anaerobic exercise, particularly strength training, has been linked to improvements in mood and self-esteem." 

However, when done outdoors 4 , aerobic exercise offers an added advantage by connecting you with nature and enhancing overall sense of well-being.

For supporting longevity: A combo of both

Studies suggest 5 that engaging in regular aerobic activities like brisk walking or jogging can increase life span. However, a combination of aerobic and anaerobic exercises provides comprehensive health benefits and can contribute to longevity by reducing risk factors for chronic diseases. 

"A combination of aerobic and anaerobic exercise appears to be most effective at promoting longevity compared to either type alone," says Matt Kaeberlein, Ph.D., a biologist, biogerontologist, and scientific advisory board member for Lifespan.io . "One recent study 6 found that both moderate and vigorous aerobic exercise combined with two or more anaerobic muscle-strengthening exercise sessions per week was associated with the greatest reduction in mortality."

For hormone health: A (balanced) combo of both

Exercise has short- and long-term effects on hormones and cortisol levels 3 . Exercise physiologist Alyssa Olenick, Ph.D. , explains that both aerobic and anaerobic exercise will increase cortisol (the stress hormone) as this is a general response to exercise. However, the response will be higher for high-intensity training and long-duration aerobic exercise. 

"It's not that one's better or one's worse than the other. It's that people misuse or abuse the intensity of cardiovascular training," says Olenick. "People tend to have too much HIIT or too much moderate- to hard-intensity training all the time and not enough of the lower-intensity aerobic training that's more recoverable and not as stressful on your body to be doing." 

The key, says Olenick, is to balance training intensities across the week, especially for those who do a lot of higher or even moderate volumes of cardiovascular activity and to consume adequate energy (food) to support training. 

Kaeberlein adds that the cortisol-elevating effects of exercise should not persist unless you are overtraining. "Both aerobic and anaerobic exercise can reduce overall cortisol levels 7 by reducing stress and can also help maintain general hormone health by reducing adiposity and delaying aging." 

A sample schedule

The ACSM and CDC recommend that all healthy adults aged 18 to 65 participate in moderate-intensity aerobic physical activity for a minimum of 30 minutes five days per week or vigorous-intensity aerobic activity for a minimum of 20 minutes three days per week. The Physical Activity Guidelines (PAG) also recommend that adults participate in resistance training for a minimum of two days per week.

"Exercise prescription always depends upon the individual and what works for their short- and long-term health and performance goals," says Reed. "But generally, we want to think about meeting the PAG as your first benchmark—at least two days of resistance exercise weekly (technically anaerobic if you are lifting appropriate loads) and at least 150 minutes of moderate-intensity cardiovascular (or 75 minutes of vigorous-intensity cardiovascular) exercise per week."

Nicola says an ideal workout schedule might include two to three days of aerobic exercises, two to three days of anaerobic exercises, adequate rest days for recovery, and variation in workout types and intensities to maintain motivation and avoid overtraining. Here is a sample schedule to make your own:

• Monday: Aerobic exercise (30-60 minutes of brisk walking or running)
• Tuesday: Anaerobic exercise (total body resistance training)
• Wednesday: Aerobic exercise (30-40 minutes of brisk walking or running)
• Thursday: Anaerobic exercise (total body resistance training)
• Friday: Aerobic exercise (30-60 minutes of cycling or swimming)
• Saturday: Rest or yoga
• Sunday: Anaerobic exercise (15-20 minutes of HIIT) 

If you're doing more training volume across the week than the PAG, Olenick says you want most of your training to be aerobic, lower intensity, and then some of your training each week (around 20 to 30%) to be that high-intensity, short-duration exercise so you can balance the intensities and recover properly. 

If meeting the weekly Physical Activity Guidelines is not possible, some activity is still better than none, advises Reed. "In fact, the largest protective benefits of physical activity seem to occur when someone goes from almost no activity per week to some activity per week." 

Concurrent training

Research has indicated that combined aerobic and anaerobic training (concurrent training) may improve aerobic performance 8 more than aerobic training alone. High-intensity interval training (HIIT) is an example of concurrent training.

"Combining anaerobic and aerobic training in HIIT provides both cardiovascular and muscular benefits in less time," says Nicola. "It can be more engaging and diverse than steady-state workouts and may lead to significant improvements in endurance, strength, and weight loss." 

On the flip side, Nicola adds that concurrent training comes with a higher risk of injury due to the intense nature and, therefore, might not be suitable for everyone, particularly those with certain health conditions. HIIT can also lead to overtraining or burnout without proper rest and recovery. 

High-intensity interval training has become so colloquialized that many people don't truly understand what it actually is and isn't. The ACSM defines HIIT as alternating between periods of very high-intensity work (performed at 80% maximum heart rate or higher), followed by varying periods of recovery performed at 40-50% of maximum heart rate—or total rest. 

"True HIIT is very difficult and uncomfortable and is meant to stress and train your anaerobic energy pathways. What we tend to see more often in the group fitness or digital fitness areas are better described as interval training," explains Reed. "Rather, they're staying in heart rate training zones 3, 4, and 5, alternating between higher intensity work and steady state moderate intensity work—never returning to the 40 to 50% actual recovery between 'all out' efforts." 

That's not to say that the moderate-vigorous group exercise classes aren't beneficial, but there is something to be said about returning to lower- to moderate-intensity zone 2 work for building your aerobic base.

The mindbodygreen POV

Both anaerobic and aerobic exercise can support a number of health goals—from increasing strength to staving off cardiovascular disease. Most of the literature on exercise physiology suggests that doing a mix of both is the most effective way to train.

Experts recommend doing anaerobic exercise (i.e., weightlifting, running) two to three times a week for 20 minutes at a time and aerobic exercise (i.e., jogging, swimming) three to four times a week for 30 minutes at a time. This is a good place to start, though the ideal workout regimen will vary from person to person. And any physical activity is better than none!

Doing both types of training may also reduce your risk of injury. Doing too much anaerobic activity without balancing it out with more sustainable aerobic activity can lead to injury, burnout, and hormonal imbalance. While you can do anaerobic and aerobic training in the same HIIT-style workout, doing this too often can lead to burnout and injury.

Try to take your aerobic activity outdoors to further maximize its mental health benefits .

Special considerations

The Physical Activity Guidelines (PAG) for Americans is very clear in stating that the benefits of physical activity far outweigh the risks for all people. However, Reed advises that there are some best practices to be mindful of. 

"Gradual progression is key with any exercise program. Doing too much too soon can not only increase the risk for injury or cardiac event, but it can also become less enjoyable, making it harder to sustain positive exercise behaviors long term," she says. 

If you have been told not to engage in vigorous-intensity training, consult a doctor or exercise physiologist before starting a structured training program. "If you have uncontrolled heart disease, hypertension, or other cardiometabolic diseases, working with a certified exercise physiologist can help mitigate the risk and ensure you're responding appropriately to the new-to-you-stress of exercise," adds Reed.

Pregnant women are encouraged to continue (or start) exercise programs by the American College of Obstetricians and Gynecologists (ACOG), but they should do so with knowledge of appropriate modifications and care from a certified trainer who has additional training with that population.

Which is better, aerobic or anaerobic exercise?

Both anaerobic and aerobic exercise are very healthy. One isn't better than the other, and most people will want to do a combination of the two every week. They offer complementary benefits for heart health, body composition and fat loss, mood, and more.

Does anaerobic burn fat vs. aerobic? 

Both aerobic and anaerobic exercises are effective for burning fat. Aerobic exercises are excellent for burning calories during the workout, while anaerobic exercises continue to burn calories even after the workout is done.

Is jogging aerobic or anaerobic?

Jogging is an aerobic exercise. It uses your large muscles in a rhythmic manner and can be maintained continuously for a long period of time. 

The takeaway

We think the best exercise is the one you'll stick with, but it's valuable to mix up your workouts and combine aerobic and anaerobic training in your weekly schedule whenever possible. Ready to work some new types of training into your routine? Check out these comprehensive beginner's guides to running and resistance training .

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5329739/
• https://pubmed.ncbi.nlm.nih.gov/30321106/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5928534/
• https://pubmed.ncbi.nlm.nih.gov/21288543/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3191604/
• https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2807854
• https://pubmed.ncbi.nlm.nih.gov/35777076/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5154721/

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Difference Between Aerobic and Anaerobic Exercise

Both aerobic and anaerobic exercise can be great additions to your workout routine. They each provide health benefits and help keep you physically fit. The difference between them is the way your body uses energy to do them.

What Is Aerobic Exercise?

Aerobic exercise is cardiovascular conditioning that strengthens both your heart and lungs. The word “aerobic” means “with oxygen,” as this kind of exercise is fueled by the oxygen that you get from breathing.

As you exercise, your muscles need more oxygen, which is carried by the blood, to keep going. This causes your heart rate to go up and makes you breathe deeply and quickly. While doing aerobic exercise , your small blood vessels get wider so that they can carry more oxygen to your large muscle groups, like the arms, legs, and hips.

When doing aerobic exercise, you should aim to do the activity for at least 30 minutes or longer. This kind of activity includes repeated, continuous movement.

Types of Aerobic Exercises

Chances are you are familiar with some examples of aerobic exercises already. Experts recommend that you do these kinds of exercises for at least half an hour, three to seven times each week. Aerobic exercises include:

• Running or jogging
• Walking , especially at a brisk pace
• Cycling or biking
• Jumping rope
• Step aerobics
• Stair climbing
• Using cardio machines like a treadmill or elliptical

If you’re just starting an aerobic workout routine, or if you haven’t been active in a while, start out slowly. Warm up for 5 to 10 minutes, increasing the pace as you go. After you warm up, aim to do your activity of choice for at least 5 minutes. Each day, add a little more time to your exercise routine, picking up the pace as you go. Be sure to include a cooldown, such as walking or stretching.

What Is Anaerobic Exercise?

Anaerobic exercise is high-intensity exercise that’s meant to be short and fast. Your body doesn’t need oxygen as the source to keep your muscles going, but instead uses the energy that’s already stored in your muscles. Anaerobic exercises are only meant to be repeated for 10 to 15 seconds, as these powerful movements usually can’t be sustained for long.

Types of Anaerobic Exercises

The main purpose of anaerobic exercise is to build muscle mass . When following an anaerobic exercise routine over the course of several months, your muscles experience hypertrophy. This causes them to increase in mass and power through the stretching, contraction, and damage done to the muscles during the exercise.

Examples of anaerobic exercises include:

• High-intensity interval training (HIIT)  
• Weight lifting
• Calisthenics, such as jumps and squats
• Plyometrics

When you do anaerobic exercise, you push your body to work at your highest level of effort. Any activity at this level that doesn’t carry oxygen to the muscles is considered anaerobic.

To start an anaerobic workout, like weightlifting, warm up for 5 minutes, either walking, stretching, or jogging. Begin by working your large muscle groups first, like the arms and legs.

Do 1 to 3 sets of 8 to 15 repetitions. The weights that you choose should be heavy enough that by the last repetition, your muscles are ready to stop. Choose eight to ten different exercises to do. Afterward, cool down by stretching.

Health Benefits of Aerobic Exercise

One of the main benefits of aerobic exercise is the impact it has on your cardiovascular health. This kind of exercise makes your heart and lungs stronger and is shown to reverse and prevent heart disease .

Aerobic exercise is shown to lower your chances of other conditions, including:

• Osteoporosis
• High blood pressure
• Metabolic syndrome

Aerobic exercise might also help you to control your weight. Along with a healthy diet , regular aerobic exercise can help you maintain or lose weight. ‌

It may also improve your mood. As you exercise, your body releases endorphins — chemicals in your brain that can help you feel relaxed. This helps you ease. It might lead to a better night’s sleep, too.

Health Benefits of Anaerobic Exercise

During anaerobic exercise, you burn calories and improve your cardiovascular health, just like during aerobic exercise. While the biggest benefit of anaerobic exercise is creating muscle mass, there are others.

Resistance training, like lifting weights, can help you to gain bone mass and density. This can help keep your bones strong as you get older. Resistance training also improves blood glucose control, which helps your body use insulin and blood sugar more efficiently.

Anaerobic exercise can also improve both your mood and cardiovascular health the way that aerobic exercise does.

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Aerobic and Anaerobic Exercises Essay Example

• Pages: 2 (466 words)
• Published: May 19, 2017
• Type: Essay

Most people think that every exercise is the same, but there is a big difference in all exercises. Do you know the difference between aerobic and anaerobic exercises? What about the benefits they both give and which one benefits you most? Aerobic exercises also called cardiovascular exercises are any sustained, rhythmic activity that affects the large muscle groups and makes the lungs work harder as the body’s need for oxygen increases. Many benefits come with doing aerobic exercises.

According to http://www.newellness. com/physfitn/benaero.htm, “Aerobic exercise improves the strength of your bones, ligaments and tendons, allows your body to use fats and sugars more efficiently, burns lots of calories and plays an important role in reducing the onset and symptoms of aging and illness. ” Also, “reduces your risk of heart disease, vascular disease and diabetes and can help those trying to quit smoking by

relieving cravings and improving lung function. ” This quote shows that aerobic exercises provide a long, healthy life with happiness and increases a positive attitude in you. Some examples of aerobic exercises are walking, jogging, running, swimming, biking, jump roping, etc.

Anaerobic exercises are those that last for shorter periods of time but are performed at higher intensities. Most athletes in non endurance sports and body builders do anaerobic exercises for strength, speed, power, and to build muscle mass. http://en. m. wikipedia. org/wiki/Anaerobic_exercise states that anaerobic exercises lead to greater performance in short durations and high intensity activities which last from seconds up to a couple minutes. Some benefits that anaerobic exercises give are reduced body fat, increased strength and balance, stronger bones, a healthier mind, speed, and power.

Examples of some exercises would includ

sprinting and heavy weight lifting. The difference between aerobic and anaerobic refers to the presence and absence of oxygen. “During aerobic exercise with adequate fuel and oxygen, muscle cells can contract repeatedly without fatigue. During anaerobic or non-oxygen conditions muscle cells must rely on other reactions that do not require oxygen to fuel muscle contraction. ” To achieve the best possible level of fitness, your routine needs to include both aerobic and anaerobic exercise.

Aerobic exercise increases your breathing and heart right for an extended period of time while anaerobic exercise involves strong bursts of energy for short periods of time. Because they are performed at different levels of intensity, your body responds to them differently. Which exercise benefits you the best is the one that is recommended for you to do. Both aerobic and anaerobic exercises are great workouts for you but one will always benefit you more than the other. Now that you know the benefits and difference between aerobic and anaerobic exercise, you can choose what exercise is suitable for you and leads you to a healthier lifestyle.

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