Let’s talk about …… aerobic and anaerobic exercise

Aerobic exercise ,also known as cardio, is physical exercise that refers to the continues use of oxygen to adequately meet energy demands during exercise via aerobic metabolism.

Aerobic exercise stimulates the heart rate and breathing rate to increase in a way that can be sustained for the exercise session. In contrast, anaerobic (“without oxygen”) exercise is activity that causes you to be quickly out of breath, like sprinting or lifting a heavy weight.

Examples of aerobic exercises include cardio machines, spinning, running, swimming, walking, hiking, aerobics classes, dancing, cross country skiing, and kickboxing. Aerobic exercises can become anaerobic exercises if performed at a level of intensity that is too high. Aerobic exercise not only improves fitness; it also has known benefits for both physical and emotional health.

Aerobic exercise can help prevent or reduce the chance of developing some cancers, diabetes, depression, cardiovascular disease, and osteoporosis. An aerobic exercise plan should be simple, practical, and realistic. Specific equipment (such as cardio machines) may be used but is not necessary for successful aerobic exercise.

Anaerobic exercise is short-lasting, high-intensity activity, where your body’s demand for oxygen exceeds the oxygen supply available. Anaerobic exercise relies on energy sources that are stored in the muscles and, unlike aerobic exercise, is not dependent on oxygen from (breathing) the air. For example  Weight Training.

Anaerobic exercise is performed in the form of high-intensity interval training (HIIT), where you rotate high-intensity intervals with recovery intervals.

This means you’ll be increasing muscle mass, which will in turn speed up your metabolism as muscle burns more calories than fat.  You’ll experience the afterburn effect, scientific name of which is excess post-exercise oxygen consumption (EPOC). EPOC is the amount of oxygen required to return the body to its resting state. HIIT sessions stimulate a higher EPOC because you consume more oxygen during them, which creates a larger deficit to replace post-workout. This means you’ll continue to burn calories (even while sleeping) after your HIIT session is over.

 

 

 

 

 

 

 

 

 

Benefits of aerobic/anaerobic exercise:

  • enhanced heart function
  • improved balance
  • reduced risk of falling
  • better sleep habits
  • healthier body composition
  • reduced injury to muscles,tendons and joints
  • stress reduction
  • decreased blood pressure
  • decreased cholesterol
  • improved blood glucose regulation
  • improved immune function
  • weight control