What is the difference between anaerobic and aerobic exercise?

Regular exercise has been consistently shown to benefit both body and mind and reduce the risk of several diseases. It’s beneficial for our health in different ways, and most national dietary guidelines recommend physical activity, among other healthy lifestyle recommendations. All types of exercise should be included in a balanced exercise program. Many factors can affect the intensity, type, and amount of exercise that can be done. Any type of exercise is better than none.

There are four main categories for exercises: aerobic, anaerobic flexibility, mobility, balance and coordination. Although some exercises will fit in one of these categories, many other activities can be associated. Running, swimming, and skiing are all endurance activities that build muscle strength. Some strength exercises like HIIT (High-Intensity Intensity Interval Training), weight lifting, and weight training may help balance and mobility. Every type of exercise is good for your health. Each type of exercise has a different effect on your body. You can improve your health by including all four types of exercise in your week.

What’s the difference between anaerobic and aerobic exercise?

To perform daily functions and activities, the human body requires a constant energy supply. This is achieved by converting food into energy. The body stores the energy from food, such as fat and glycogen that is not being used immediately. There are many ways that the body can release energy and adapt to different situations. Some processes are “aerobic”, where “aer” refers to oxygen in the muscle’s energy-generating process. Others are ‘anaerobic’, which don’t need oxygen to produce energy. Depending on the duration and intensity of any physical activity, our body needs to generate energy most effectively, and the aerobic and anaerobic processes often complement each other.

The intensity, duration, and type of muscle fibres used will determine whether anaerobic or aerobic exercise provides the energy required. Anaerobic exercise requires that our bodies work intensely for a short time, so we need energy quickly. These components are already stored in the body and are easily available to provide energy. Although this process does not require oxygen, the amount of energy available is very limited.

The aerobic system is slower than the anaerobic because oxygen must first reach our muscles via our circulation before releasing energy. Our lungs and heart work harder to provide oxygen to our bodies during aerobic exercises. These are shorter but more intense. The body uses this oxygen to break down energy sources such as fats and glucose to produce energy that can be used to do the exercise. Aerobic processes produce more energy than anaerobic ones, while anaerobic processes release energy faster.

It is possible to see aerobic and anaerobic exercise on a spectrum from mostly aerobic’ to mostly aerobic’. Individual factors can influence the energy contribution to total energy demand, such as how much training you do and your diet.

Aerobic (endurance exercise)

Definition of aerobic exercise

Aerobic exercise is a type of exercise that releases energy. Aerobic exercise, also known as endurance or cardio exercise, is when large muscles move slowly and rhythmically for long periods. This is done by the body increasing its heart rate and breathing. This type of exercise is essential for many body functions. It helps to keep our heart, lungs, and circulatory systems healthy. It also improves our cardiorespiratory fitness.

Examples of aerobic exercise

Aerobic exercise can be done in various ways, including running, biking, swimming, and walking.

Aerobic activity can take place at different intensities over some time.

• While moderately intense activities may increase your heart rate and breathing, you should still be capable of having a conversation. You may also experience slight sweating due to the increase in your body temperature. You know that you are working at moderate intensity if you can talk but not sing. Brisk walking and casual cycling are two examples.
• Heavy breathing can lead to an inability to carry on a conversation. This will result in a significant increase in your heart rate and temperature. Circuit training or jogging are examples.

Aerobic exercise has many benefits

Exercise regularly has been shown to lower the chance of developing certain diseases such as stroke, heart disease, type 2 diabetes and dementia. Exercise, in general, has been shown to lower the risk of developing depression.

Anaerobic (strength & power) exercise

Anaerobic exercise is defined

Anaerobic exercises are often called anaerobic because they release energy that the body can use. Strength and power training are anaerobic exercises that can increase muscle size, power, and strength. This involves performing intense exercises for a short time, often on a scale from seconds to minutes.

Examples of anaerobic exercises

Sprinting, lifting weights (free or resistant machines), resistance bands exercises and bodyweight exercises (e.g. Anaerobic exercises include push-ups and pull-ups and lunges and squats.

Anaerobic exercise has many benefits

Regular aerobic exercise improves bone density and slows the natural decline of bone with age. This reduces the likelihood of developing osteoporosis. Older adults need to maintain their muscle mass as falling risk increases with a decline in mobility. Regular resistance training can increase muscle strength.

Which is better, anaerobic or aerobic?

For optimal health, both aerobic and anaerobic exercises are important. For optimal health, anaerobic and aerobic exercise are both important. The following are their general recommendations for healthy adults between 18 and 64 years old:

1. At least 150 minutes of moderate-intensity aerobic physical activity during the week, or 75 minutes of vigorously-intensity physical activity throughout that week. Or an equivalent combination of moderate and vigorous-intensity activities.
2. Aerobic exercises should only be done for a maximum of 10 minutes.
3. Exercise can also provide additional health benefits such as better bone health, muscular and cardiovascular fitness, and reducing the risk of developing non-communicable diseases like depression. Adults should aim for 300 minutes of moderate-intensity aerobic activity per week or 150 minutes of vigorous-intensity physical activity per week. You can also combine moderate- and vigorous-intensity activity.
4. Anaerobic or muscle-strengthening activities should be performed at least two days per week.

The recommendations for adults aged 65+ are the same as those given to the 18-64-year-olds. It is recommended that people aged 65 and older engage in physical activity three days a week to improve balance and prevent falls.

People who cannot exercise as much as they would like due to their health conditions should still be active.

You can contact your general practitioner (GP) to find out if you are interested in starting regular exercise. They can also help you determine the best program for you. Remember that any kind of exercise is better than none.