Aerobic vs Anaerobic Exercise

What are the differences between aerobic and anaerobic exercise? Is one better than the other?

Aerobic exercise (also known as aerobics, cardiovascular exercise, or cardio) is any sustained, rythmic activity that primarily uses your larger muscles, such as your quadriceps and hamstrings, and challenges your heart and lungs. Aerobic exercise is the best way to improve your cardiovascular fitness.

Aerobic means "with oxygen," so when you exercise aerobically your body needs an extra supply of oxygen, which your lungs extract from the air. Your body uses the oxygen to produce energy during the exercise. Your heart has to work harder to continuously deliver the oxygen to your body, and this makes your heart stronger.

Here are the primary benefits of aerobic exercise:

Reduces health risks. Aerobic exercise helps prevent cardiovascular disease, high blood pressure, obesity, high cholesterol, type 2 diabetes, arthritis, stroke, and certain types of cancer. Weight bearing exercises,
such as walking and running, help prevent osteoporosis. Even if you already suffer from one of these ailments, aerobic exercise can help alleviate the ailment. Aerobic exercise also strengthens the immune system, making you less susceptible to colds and flus.

Strengthens the heart. Aerobic exercise strengthens the hardest working muscle in your body - your heart. A stronger heart pumps blood more efficiently, which improves blood flow to all parts of the body. Improved blood flow results in more oxygen and essential nutrients being delivered to the cells in the body. It also results in more effective removal of toxins and other waste materials from the body.

Strengthens the respiratory system. Aerobic exercise improves the efficiency with which the respiratory system can supply oxygen to the body. The cells in the body need a constant and generous amount of oxygen to carry out their vital functions.

Decreases body fat. Exercising aerobically is a very effective way to lose body fat. And when combined with strength training and proper diet, there's no better way to lose body fat.

Keeps the mind sharp. Aerobic exercise improves brain function, which helps prevent dementia and Alzheimer's disease.

Anaerobic exercise is high intensity muscular activity that lasts for a short period of time. Anaerobic means "without oxygen," so when you exercise anaerobically your body does not use oxygen to produce energy like it does when you exercise aerobically. Anaerobic exercise is the best way to build lean muscle mass and increase muscular strength and endurance.

Weight lifting (also known as weight training, strength training or resistance training), calisthenics (push-ups, pull-ups etc.), and isometrics (one body part resisting the movement of another body part) are examples of anaerobic exercise.

Weight lifting is the most effective type of anaerobic exercise. Weight lifting builds lean muscle mass and increases muscular strength and endurance faster and more effectively than calisthenics or isometrics.

Here are the primary benefits of weight lifting:

Reduces health risks. Weight lifting helps prevent cardiovascular disease, obesity, type 2 diabetes, arthritis, low back pain, and certain types of cancer. Even if you already suffer from one of these ailments, weight lifting can help alleviate the ailment. Weight lifting also strengthens the immune system, making you less susceptible to colds and flus.

Keeps you strong. People who don't exercise regularly can lose up to 80% of their strength by age 65. More than one-fourth of American men and two-thirds of American women over age 75 can't lift an object heavier than 15 pounds. This loss of strength is not the normal result of aging, it's primarily the result of a sedentary lifestyle. Weight lifting is the best way to prevent the loss of strength.

Strengthens bones. It's estimated that over 200 million people worldwide suffer from osteoporosis. 30-50% of women and 15-30% of men will suffer a fracture related to osteoporosis in their lifetime. Bone loss parallels muscle loss, it's primarily the result of a sedentary lifestyle. Consuming dairy products and taking calcium supplements is not enough. Bones not challenged by weight bearing exercise will become soft and brittle. Weight lifting will increase the strength and density of your bones more than any other type of exercise, and if you've already lost some bone, weight lifting can help restore some of it.

Decreases body fat. Weight lifting is just as important as aerobic exercise and proper diet when it comes to losing body fat. Weight lifting builds lean muscle mass, and the more lean muscle mass you have the higher your metabolism will be. A higher metabolism causes your body to burn more fat throughout the day, even when you're at rest.

Keeps the mind sharp. Weight lifting improves brain function, which helps prevent dementia and Alzheimer's disease.

As you can see, both aerobic exercise and anaerobic exercise have powerful benefits, and your fitness program needs to include both types of exercise.