Although the two types of exercise–anaerobic and aerobic–sound similar, they are actually quite different–and the controversy over which type of exercise is best continues. Aerobic literally means in the presence of oxygen. In general, any activity that allows oxygen to release energy through metabolism and that is performed at a low to moderate intensity for more than 90 seconds is usually considered to be an aerobic activity. Because aerobic exercise increases your need for oxygen and requires your heart and lungs to work harder, the benefits of aerobic activity include increased cardiovascular capability and a decrease in body fat. The disadvantages of aerobic activity include a decrease in muscle mass, strength, power, speed, and anaerobic capacity. Aerobic exercise is typically longer in duration than anaerobic exercise and involves such activities as running, walking, swimming, and cycling. On the other hand, anaerobic means in the absence of oxygen–any activity where energy is produced without oxygen and is performed at a medium to high-intensity level for less than two minutes, is usually called an anaerobic activity. Anaerobic exercise is an exercise that has a lower impact on your cardiovascular system and generally lasts for shorter periods of time than aerobic exercise. Although anaerobic activity requires an aerobic foundation, it provides the benefits of a decrease in body fat, an increase in muscle mass as well as improved strength, power, and speed. Examples of anaerobic exercise include such activities as weight lifting and sprints. So, which type of exercise is best?
The answer is that to achieve optimum physical fitness, you must train to improve your performance in both aerobic and anaerobic abilities and not focus your performance on one type of exercise at the expense of all others. In other words, fitness is a compromise. However, many people fail to realize that by focusing exclusively on prolonged aerobic or anaerobic training that they may be actually decreasing their overall fitness level. The best solution is to combine both types of training at varying levels of intensity and duration. For example, you can periodically switch from high intensity, short duration to medium intensity, medium duration and low intensity, long-duration workouts. The truth is that unless you are training to be an endurance athlete, there is no need to train like one and that most activities encountered in sport, work, and life are a combination of aerobic and anaerobic movements flowing in a seamless continuum.
Benefits of aerobic exercise
Aerobic exercise can offer numerous benefits for your health, including reducing your risk of a heart attack, type 2 diabetesTrusted Source, or a strokeTrusted Source.
Other benefits of aerobic exercise include:
1)can help you lose weight and keep it off
2)may help lower and control blood pressure
3)may increase your stamina and reduce fatigue during exercise
3)activates immune systems, making you less likely to get colds or the flu
4)strengthens your heart
5)boosts mood
6)may help you live longer than those who don’t exercise
Risks of aerobic exercise
Aerobic exercise can benefit almost anyone. But get your doctor’s approval if you’ve been inactive for a long time or life with a chronic condition. If you’re new to aerobic exercise, it’s important to start slowly and work up gradually to reduce your risk of an injury. For example, start by walking 5 minutes at a time and add 5 minutes each time until you’re up to a 30-minute brisk walk.
Benefits of anaerobic exercise
Anaerobic exercise can be beneficial if you’re looking to build muscle or lose weight. It can also be beneficial if you’ve been exercising for a long time, and are looking to push through an exercise plateau and meet a new goal. It may also help you maintain muscle mass as you age.
Other benefits include:
1)strengthens bones
2)burns fat
3)builds muscle
4)increases stamina for daily activities like hiking, dancing, or playing with kids
Risks of anaerobic exercise
Anaerobic exercise can be hard on your body. On a 1 to10 scale for perceived exertion, high-intensity anaerobic exercise is anything over a seven. It’s not typically recommended for fitness beginners. Get your doctor’s approval before adding anaerobic workouts to your routine. Work with a certified fitness professional who can help you create an anaerobic program based on your medical history and goals. For workouts like HIIT and weight training, a fitness professional can also demonstrate the correct exercise techniques. Performing the exercises with proper technique is important for preventing an injury.
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