Differences Between Aerobic And Anaerobic Exercises

Aerobic and anaerobic exercises differ in very specific aspects, and you need to know them to know which ones to choose. In this article, we introduce you to the main features of each.
Differences between aerobic and anaerobic exercises

Some people are fans of weightlifting and others of spin classes. It all depends on the goal and tastes of each, but it is worth knowing that there are substantial differences between aerobic and anaerobic exercises.

Before going into detail, we tell you that the main difference is related to the way the body gets energy. However, there is a lot more to know about this topic. Read on!

What are aerobic exercises?

We will first define aerobic exercises. Basically they are those that are performed at low or medium intensity and for a time greater than 25 minutes. To perform them, the body needs a lot of oxygen.

When we do aerobic exercises, we improve the cardiovascular system by accelerating blood flow and breathing and facilitate fat burning. Therefore, they are recommended if the intention is to lose weight. Other benefits include: relieving stress, improving self-esteem, and eliminating toxins through breathing and sweating.

In addition, aerobic exercises increase resistance to exertion and make us release endorphins, which provide a pleasant sensation at the end of a class or routine. They also help absorb calcium, thereby strengthening bones and joints, lower cholesterol and blood pressure, and protect the heart.

Within aerobic exercises, we can distinguish 3 types based on intensity: light, moderate and intense. It all depends on the number of beats per minute. If we exceed 85% of the maximum “allowed” by the heart, we are performing anaerobic exercise.

Some examples of aerobic exercise are running, dancing, boxing, swimming, cycling, step or spin classes, skating, and skiing. Likewise, in this group we can also include crossfit, zumba and team sports such as soccer, tennis, basketball or volleyball.

Aerobics lessons.

Before starting an aerobic exercise class, you need to warm up your muscles. Eventually, some stretching should be done. This prevents injuries and reduces post-workout pain.

What are anaerobic exercises?

Now is the time to talk about anaerobic exercises. These are always of high intensity and their duration is short, between 4 and 20 minutes. The body does not need extra oxygen because the energy that is used comes largely from muscle strength and endurance, that is, from ATP, glucose and phosphocreatine.

Those who choose anaerobic exercises want to increase muscle mass and define their muscles. Furthermore, it will prevent various health problems such as cardiovascular disease, arthritis, low back pain, among others, improve bone strength and density, increase metabolism, shape the body and improve physical appearance.

As with aerobic exercises, to be able to perform anaerobic exercises we must warm up the muscle groups we intend to work on. Likewise, you also need to do some stretching at the end, to avoid injury.

It is recommended to start with a low weight and increase the load over time. In this way the muscles will be toned and defined and will gradually get used to it.

Anaerobic exercises are not recommended for those who want to lose weight. In reality, you will get the opposite effect, which is the weight gain due to the increase in muscle mass.

Exercises with the rowing machine.

The exercise par excellence in this group is weight lifting or any other that requires weight: with the bar, with dumbbells, machines, etc. Isometric exercises, which are performed with the weight of the body, are also part of this group. These involve 20 seconds of high intensity exercise with 10 second breaks.

Choose the type of exercise that’s right for you

As we can see, the main differences between aerobic and anaerobic exercises have to do with duration, intensity and, above all, with energy expenditure.

To find out which exercise is right for you and your goals, we recommend that you consult a professional. The expert will know how to plan a proper routine and guide you through each of the exercises you will need to perform. What are you waiting for?

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