AEROBIC AND ANAEROBIC EXERCISES
· People are generally more familiar with aerobic exercises than anaerobic exercises.
· Both these forms have their advantages and it is necessary to include both in a workout.
· For a beginner, it is important to have a good low intensity aerobic base before going on to high intensity anaerobic training.
· Increase the intensity of your workout gradually, as warming up and cooling down are important in any form of exercise.
1. What is an aerobic exercise?
· Aerobic means ‘with oxygen’.
· In any aerobic activity, oxygen is required to keep muscles in motion.
· Aerobic exercise is a low to moderate intensity activity sustained for a long duration.
· Aerobic exercises include activities like walking, jogging, cycling and swimming.
2. What is an anaerobic exercise?
· In an anaerobic exercise, muscles make use of glycogen from carbohydrates.
· When glycogen is burnt in the absence of oxygen, it gives off an end-product called ‘lactic acid’, which causes muscle fatigue.
· That is why anaerobic activity is a high intensity exercise limited to short durations.
· Anaerobic exercises include activities like sprinting and weight lifting.
3. What are the benefits of aerobic exercises?
· Aerobic exercises are also called cardio exercises.
· A beginner should start with low intensity aerobic exercises for a few weeks for building on the fitness level.
· They help in reducing risk of lifestyle diseases and help in weight management.
· Being low intensity, they are suitable for all age groups, including pregnant women, the elderly and people with heart ailments, asthma, hypertension, diabetes and obesity.
4. What are the benefits of anaerobic exercises?
· They make your muscles stronger and help decrease body fat.
· A strength training routine helps build muscle mass and increases bone density.
· They also boost metabolism, leading to more calorie burn.
· They also help improve your aerobic capacity.
· An anaerobic training should be started after consulting your doctor, and always under trained instructors, as its excess can lead to burnout.