What is the difference between aerobic and anaerobic exercise?
Aerobic exercises are endurance exercises in which a person's muscles move rhythmically and in unison for an extended period of time. It increases the heart rate and respiration rate in order to deliver more oxygen to the muscles. Aerobic exercises include brisk strolling, jogging, cycling, and swimming.
Anaerobic exercises consist of brief, intense bouts of physical activity. These activities are anaerobic because they do not increase oxygen assimilation or transport. During anaerobic exercise, glucose stores are broken down in the absence of oxygen, resulting in lactic acid accumulation in the muscles. Sprinting, weightlifting, and high intensity interval training (HIIT) are anaerobic exercises.
Distinctions and similarities
Aerobic exercises are typically rhythmic, mild, and prolonged. Typically, anaerobic exercises involve brief bouts of intense activity. Aerobic exercise increases endurance, whereas anaerobic exercise increases muscle mass and strength.
Both aerobic and anaerobic exercises are advantageous for the cardiovascular system, according to a 2017 review. Both forms of exercise strengthen the heart muscle, enhance circulation, boost the metabolism, and aid in weight management.
According to the Centers for Disease Control and Prevention (CDC), both types of exercise can reduce the risk of cardiovascular disease, type 2 diabetes, certain malignancies, dementia, anxiety, and depression. It is advantageous for both mental and physical health.
Advantages and dangers of aerobic exercise
In general, aerobic exercises increase the pulse rate and respiration rate, as well as improve circulation. Thus, they enhance the cardiovascular health of the individual.
However, individuals should consult a physician before beginning aerobic exercise. If they have a cardiovascular condition, are at risk for developing one, or are recuperating from a stroke or other cardiac event. Doctors may be able to provide specific exercise recommendations or sensible restrictions to help patients ease into regular aerobic activity.
Advantages and dangers of anaerobic exercises
Compared to aerobic exercise, anaerobic exercise requires the body to expend more energy in a brief period of time. Consequently, anaerobic exercise may be especially advantageous for individuals seeking to lose body fat. Also aids in gaining or maintaining muscle mass and increasing bone density.
Anaerobic exercise is typically more taxing on the body and necessitates greater effort. Before engaging in intensive anaerobic workouts, individuals should ensure that they possess a minimum level of fitness.
Before adding anaerobic exercise to a regular workout regimen, individuals with underlying health concerns should consult a physician.
When attempting anaerobic exercises for the first time, it can be helpful to work with a personal trainer. A personal trainer can ensure that the exercises are performed correctly to reduce the risk of injury or overexertion.
How frequently should you exercise?
The Department of Health and Human Services (HHS) advises adults to engage in 150–300 minutes of moderate aerobic activity or 75–150 minutes of vigorous aerobic activity per week. Such as brisk walks and gentle bike excursions. The general rule is that a person should be able to converse comfortably while performing these tasks.
At least twice per week, engage in muscle-strengthening activities of moderate or higher intensity. Weightlifting and resistance training are examples. It is important for individuals to exercise all of the main muscle groups, not just the upper or lower body muscles.
Summary
Aerobic exercises are endurance exercises that increase a person's heart rate and respiration rate over time. Anaerobic exercises involve brief periods of intense physical activity.
Cardiovascular health is improved by both forms of physical activity. They also provide benefits for mental health.
Before beginning a new exercise regimen or introducing new exercises, individuals with cardiovascular conditions or other underlying health conditions should consult a physician. To reduce the risk of overexertion, injury, and other health complications, a physician may provide recommendations or restrictions.
資料來源:Jon Johnson (2020) , “What is the difference between aerobic and anaerobic exercise?”. Medical News Today. https://www.medicalnewstoday.com/articles/aerobic-vs-anaerobic-exercises