Contents
Differences between aerobic and anaerobic exercises
Fitness
While we can maintain aerobic exercises over time, anaerobic exercises are not able to endure them no matter how much we want to.
In the world of fitness we often hear two very similar but different concepts: aerobic exercises and anaerobic exercises. And the first thing to distinguish between the two is that while the realization of the former can be prolonged in time, in the latter we cannot.
Personal trainer Marina Durán (@marinatrainer) says that an exercise is not really 100% of one type, but is predominantly aerobic or anaerobic, and that differentiating them helps us to know how to focus our training and goals. “Whenever we do an exercise, in the end we involve both systems because the difference between the two depends on whether or not we use oxygen to have a power source to do
one exercise or another».
So what are aerobic exercises? Those in which we are doing a low intensity and gentle exercise, which is usually long duration: walking, running slowly, riding a bike, doing a medium intensity dance class, swimming … «When we do these aerobic exercises our body needs oxygen to obtain energy sources it requires to move. This is where the cardiovascular system works ”, says the fitness expert.
In other words: «Something aerobic can be maintained over time for quite a long time. However, anaerobic work is impossible to maintain for long, “explains fitness expert and author of the blog” May the force be with you “Alfonso M. Arce (@quelafuerza). So, for example, you can be walking for hours, without exaggerating, but the sprint What is done to catch a bus that escapes you can only hold it for ten seconds.
This type of exercise, as stated by Marina Durán, is often used to Lose Weight since, as we have said, it is in these workouts that fat is burned. “Also, by needing a lot of oxygen, the cardiovascular system is exercised and produces numerous benefits,” he declares.
Benefits
- Reduces the subcutaneous fat located between the muscles.
- Lowers blood pressure.
- Improves intellectual capacity and concentration.
- It favors the generation of neurons (neurogenesis).
- Lowers cholesterol levels
- Reduces heart risk.
- Improves cardiopulmonary capacity.
- Helps bones absorb calcium.
- Firms the tissues.
- Lowers adrenaline levels and, therefore, helps fight stress.
Anaerobic exercises
Knowing the intensity that we should use in aerobic exercises, it is very easy to define anaerobic exercises … «If you start walking for hours, there comes a time when you stop out of sheer fatigue, but this comes with time. On the other hand, if it occurred to you to maintain a anaerobic effort like that sprint commented before for a long time, the increase in heart rate is so strong that you could not hold it no matter how much you want to, and it would even lead to serious problems due to lack of oxygen», Comments Alfonso M. Arce.
These exercises are characterized as quick and short, and to perform them we do not need oxygen to access the energy sources our body needs; they are immediate sources of energy, such as glucose or atp.
«In anaerobic exercises we work our strength, power, and our musculoskeletal system, which helps us to work the body. Where would we do anaerobic work? In the mentioned sprint, doing weights, doing sit-ups very often …
Benefits
- Helps prevent cardiovascular diseases.
- Improves postural problems and back pain.
- Helps build and maintain muscle mass.
- Basal metabolism increases.
- Improves the strength and density of the bones.
- Fight fatigue.
- Helps avoid excess fat and control weight.
- Strengthens the circulatory system.