Aerobic Vs Anaerobic Exercises

Our body is like a machine. The muscular-skeletal system of the body which consists of the muscles, bones, ligaments and tendons are just like parts of a machine. Just as a machine needs to work regularly, otherwise it catches rust, our body also requires functioning. However there is a need of proper functioning. Evolutionary trends show that human beings are orthognathus and have to maintain an upright position against gravity unlike the quadruped. The upright position is a higher criteria of an evolve organism like human beings and gives the feather of most evolved brain in the animal world.

However, regular exercises are needed to keep this body which has evolved over millions of years in proper shape and in good functioning. However many people do not like to exercise. But exercising regularly in a right way can have many benefits. Exercises burn extra calories which are taken and keep the body fat free. When there is excessive calories in body they convert into glycogen and are stored in muscles which in turn may converted to fat and can form harmful effects on the circulatory system.

People become overweight because of irregular food habits and sedentary life style. If one resorts to healthy lifestyle and appropriate diet then he would never become obese. Being obese have many side effects, it gives rise to life style related diseases like cardio vascular diseases, gastroenterological problems, diabetes etc. it is also seen that people who are obese have a compromised sexual drive. However obesity can be managed with regular exercise and determination. Exercises are of two types. One is Aerobic exercise and the other is anaerobic exercise. Exercises which make available regular source of oxygen is named as aerobic exercises.

However, if the exercise is vigorous and repetitive in a very small time then adequate oxygen is not supplied to body tissues and the cells for proper oxidation and that result sin anaerobic respiration to produce energy or ATP which is called a unit of energy. This exercise is called anaerobic exercises. Aerobic exercises have many benefits. In aerobic exercises the oxidation is complete and proper burning of glucose takes place where as in anaerobic respiration the oxidation is incomplete and a byproduct named lactic acid is formed which is harmful for body cells. An excess of lactic acid concentration in the tissues paralysis the muscle of the body temporarily. Hence it is advisable to resort to aerobic exercises.

Let's take a look into the benefits of aerobic exercises. Regular aerobic exercises burns undesired calories in body and build endurance of the muscles. As you grow older the muscle mass is not bigger but you have the requisite strength in the muscles. Aerobic exercises keep the hormonal balance in the body, elevates mood and keeps a balance in metabolic activities. In a hectic schedule of work and a stressful day aerobic exercises can relax you and proper oxygen supply to body tissues rejuvenates the body. The cardiac output is maintained and the risks of any abnormality with cardiac system are minimized. So there are multifold benefits associated with aerobic exercise over anaerobic exercise. It is highly recommended to get in touch with a trainer and health care provider who can give you suggestions and keep track of the progress which is most essential part.

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Aerobic and Anaerobic Exercises

Aerobic exercise does not necessarily mean all heavy exercises. In fact, some forms of strenuous exercise is anaerobic and affects the body in a different way. If you are starting out on a new exercise regimen, it would be a good idea to find out the difference between aerobic exercise and what is anaerobic. Such knowledge will help you with what exercises to do and how to do them properly. By aerobic exercise, it means "with oxygen", whereas anaerobic means otherwise-"without oxygen". With anaerobic exercise, cellular tissues generate energy without relying on oxygen availability. The distinction between aerobic exercise and anaerobic is that aerobic exercise needs significant production of oxygen supply while anaerobic does not.

Aerobic exercise is more prolonged that's why it requires considerable amounts of oxygen. Oxygen is utilized by the muscles to burn fat and glucose is necessary for the manufacturing of adenosine triphosphate or ATP. ATP is the fundamental transport of all body cells. Initially during aerobic exercise, glycogen is changed into glucose, and as glucose is diminished, fat is metabolized as fuel. Endorphins are released in the brain during the "runner's high" which happens when the muscles depend only on oxygen as the glycogen in the muscles have been used up. Anaerobic exercise doesn't have time to depend on oxygen, that's why it is brief and quick.

The muscles being used rely on energy- producing means that don't significantly need oxygen in anaerobic activities. To produce stamina, the body metabolizes glycogen in the muscles instead. Blood sugar in the body provides glycogen. Aerobic exercise tones body muscle and eliminates fat. Aerobic exercise doesn't merely make you look trim and toned, but would also give you several health benefits:

- strengthening of the heart, thereby increasing pumping efficiency and lowering heart rate resting

- improving circulation and decreasing blood pressure

- strengthening respiratory muscles thereby boosting lung capacity

- increasing red blood cell count making them deliver oxygen more effectively all throughout the body

- reducing the risk of heart diseases Anaerobic exercise, however, gives the body more power and stamina.

This may be helpful in sports like sprint, football or basketball. Anaerobically conditioned muscles develop in another way, boosting power in sudden, high-intensity moments. Other benefits are:

- strengthening of the the bones

- increasing muscle strength and mass

- reducing muscle atrophy that goes with age

- increasing speed and power

Exercises like cycling, swimming, running, walking, rowing and cross-country skiing are some forms of aerobic exercise. Aerobic exercise requires a sustained heart rate and moderate effort.Other home exercises such as using the treadmill and exercise bike or going with a home video are also aerobic. For the outdoors, you may do snow-shoeing, hiking or kayaking.

Tennis, weight lifting, sprinting and jumping, on the other hand are anaerobic in nature. To achieve a total balanced fitness, it is best to combine doing both anaerobic and aerobic exercise. Anaerobic activities is a good complement to aerobic exercise as it will add definition and tone to the physical result of aerobic exercise. It is wise to check with your physician before starting an exercise program. Do your exercises gradually over time with increasing intensity. Don't overdo it as you might injure yourself. Most importantly, a daily exercise routine must be coupled with a balanced diet and sufficient amounts of sleep for optimum health.

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Anaerobic Exercise - Fast Fuel!

Anaerobic exercise is when you are exercising at a rate that requires your body to use energy systems that do not require the use of oxygen to produce energy from within the muscle.  That's not to say that you are going so fast that oxygen is not being used.  Some people error in suggesting that we get to a point where our body doesn't use oxygen.  That isn't the case.  What it means is that the primary source of energy being used at that particular moment is not dependent upon oxygen to produce energy (ATP) to keep you going.

The problem with anaerobic pathways is that they cannot be maintained for a long period of time.  When the energy demand exceeds the rate at which it can be produced, you hit the wall and slow down.  Slowing down allows for the oxygen dependent system (oxidative or aerobic) to produce more energy and hopefully catch up.

Another myth about anaerobic exercise is that lactic acid creates muscle failure and burning.  The fact is that lactate (not lactic acid) can be useful in serving as a bridge between the aerobic pathway and anaerobic pathways.

The point at which the muscle is no longer able to clear out lactate fast enough to be used in aerobic pathways is known as the lactate threshold or anaerobic threshold.  This measurement can be used to determine an athletes fitness level just as the maximum amount of oxygen that can be used by the muscle (VO2max).

Currently, there is a considerable amount of research to determine what relationship exists between VO2max and lactate threshold.  Both characteristics are important for high level athletes.

Anaerobic threshold can be improved through high intensity interval training.  Other sports or activities that require high levels of anaerobic threshold include basketball, soccer, hockey, lacrosse and racquetball just to name a few.

These types of workouts and activities are effective for improving lactate threshold because they tax the body's ability to clear lactate out of the muscles and become more efficient.  High Intensity Interval training (HIIT) routines help achieve this. HIIT allows you to exceed your anaerobic threshold for a period of time by alternating high intensity activities with periods of rest and recovery.

If you would like to implement an interval training program to get you in shape fast, visit the Interval Training Guide website to get you started.

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The Difference Between Aerobic and Anaerobic Exercises

Many people mistakenly believe that all vigorous forms of exercise are aerobic in nature. However, some forms of vigorous exercise are actually anaerobic, and have a very different effect on the body. If you're just getting started on an exercise regimen, this information will help you sort out the difference between the two and tailor your workouts accordingly.

So exactly what is the definition of aerobic exercise? Aerobic means "with oxygen," where anaerobic is "without oxygen." No, that doesn't entail holding your breath while exercising! Rather, it refers to cellular tissues producing energy without having to rely on oxygen availability. Alternatively, you may have guessed that aerobic exercise requires large supplies of oxygen to generate energy. The fundamental difference between aerobic and anaerobic exercises is that simple.

A more detailed definition is that during aerobic exercise, activity is so sustained that it requires large amounts of oxygen. The muscles utilize oxygen to burn fat and glucose to manufacture adenosine triphosphate (ATP) - the basic energy vehicle for all cells in the body. During the initial stages of aerobic exercise, glycogen is transformed into glucose. If glucose stores become depleted, fat is metabolized as fuel. It's interesting to note that "runner's high" occurs when muscles have exhausted their immediate glycogen stores and begin relying only on oxygen, which releases endorphins in the brain.

During anaerobic exercise, the muscles being used rely on energy-producing processes that don't require large amounts of oxygen. Instead, the body metabolizes muscle glycogen to produce power. Glycogen is supplied by blood sugar, which is manufactured by the liver from dietary amino acids and carbohydrates--whole grain, of course! Anaerobic exercise is so fast and brief that it doesn't have time to rely on oxygen, so glycogen is used.

Some people mistakenly believe that aerobic exercise makes you small and weak. However, it actually tones muscle throughout your body and burns fat. This will make you look good in your bathing suit--not to mention your birthday suit! The effects that aerobic activity has on your body are not merely cosmetic - there are numerous health bonuses, such as:

· Improved circulation and lower blood pressure

· Increased lung capacity through stronger respiratory muscles

· A stronger heart, which boosts pumping efficiency and lowers the resting heart rate

· Increased red blood cell count, which transports oxygen more efficiently throughout the entire body

· Reduced risk of cardiovascular disease

The effects that anaerobic exercise has on your body involves being able to deliver powerful performance on demand. That comes in handy when sprinting to the finish line, or making a break to score after stealing the ball. Muscles that are anaerobically trained develop differently, which boosts their performance in brief, high-intensity situations. Benefits include:

· Stronger bones

· Reduced muscle atrophy with age

· Increased speed and power

· Increased muscle strength and mass

It's important to understand the different types of exercises that produce an aerobic vs. anaerobic effect. Anaerobic benefits are produced by brief, high-intensity activities, while in the aerobic zone, effort is moderate with a steady heart rate.

Specific types of anaerobic exercise include tennis, weight lifting, sprinting and jumping. If you'd prefer not to frequent a gym, weight lifting can be performed in the comfort of your own home. A few dumb-bells, a weight bench and medicine ball are all you need.

Some good aerobic exercises are walking, running, swimming, cycling, cross-country skiing and rowing. Fortunately, you can do aerobic exercises at home: riding an exercise bike, walking on a treadmill, or following an exercise video - the choices are virtually endless. This is particularly helpful if it's rainy or drastically cold outdoors. Also, depending on where you live, going snow-shoeing, hiking or kayaking is possible without ever having to step foot in the car!

Combining aerobic and anaerobic exercise is essential to maintaining overall balanced fitness. While most associate getting into shape with aerobic activities, anaerobic exercise is a beneficial complement to aerobic exercise. For example, weight lifting is a great way to add even more tone and definition beyond what aerobic training provides.

Be sure to check with your physician before beginning any exercise regimen. Also, it's very important to begin any exercise program slowly. Many people overdo it and lose motivation or worse yet, sustain injury. You may experience a little soreness the day after working out in the beginning; but if you are so sore that you can only work out one or two times per week it is counter-productive. Make exercise a healthy habit by doing a little every day; you can increase the intensity as you build endurance and strength over time.

Of course, a daily exercise routine is just one factor in the equation for optimum health. You should also enjoy a nutritious and delicious diet, get eight hours of sleep every night, say no habits such as smoking and excessive drinking, and make sure you get the full spectrum of vitamins and minerals that your body needs to look and feel its best.

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