Aerobic Versus Anaerobic Exercise |
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Aerobic means "with air" anaerobic means "without air." Anaerobic exercise is actually a slight misnomer: you breathe when you do anaerobic exercise just as you do in aerobic, but you don't exercise your heart and arteries as much, even though you elevate your general metabolism.
Anaerobic exercise is usually short in duration, even if quite vigorous. Your body performs almost without the need to breathe. For example, running a 100-yard dash is vigorous exercise and leaves the runner gulping for air; it is considered anaerobic, because the energy used during the dash comes from energy-yielding substances within the body. Although it sounds strange, the runner could run the dash holding his breath (admittedly, it would be tough to do). He'd be gulping for air afterward to help his body replenish energy-yielding substances and rid itself of built-up wastes.
Weight lifting is a more typical example of anaerobic exercise. Everyone experiences anaerobic exercise when running up a flight of stairs or chasing a bus. The oxygen debt leaves them gulping for air. In contrast, aerobic exercise is done for longer periods, generally longer than fifteen minutes. It requires steady breathing rather than the gulping for air that follows anaerobic exercise. Walking briskly for forty to sixty minutes, jogging for fifteen or more minutes, or swimming are all examples of aerobic exercise that require regular breathing; when finished. the person might not be out of breath even if she is sweating profusely.
Your body always needs oxygen to maintain metabolism. During aerobic exercise, metabolism is elevated for a longer period than it is during anaerobic exercise, so the body can't rely only on its high-energy reserves, or even on its carbohydrate reserves, but must burn both fat and carbohydrate-a switch that occurs about fifteen minutes into the exercise.
This metabolic shift also increases the need for oxygen, which means that your cardiovascular system must work a little harder. Essentially, you’re stressing your cardiovascular system to build it up to a healthier level. Your heart and arteries-indeed, your entire cardiovascular system-are mostly muscle and require exercise more than any other system in your body. By doing some form of aerobic exercise, you prevent the buildup of fatty deposits in the arteries and even remove some. These deposits are the foundations of heart disease; preventing or eliminating them through exercise is one of the most important ways you can prevent heart disease. Exercise also prevents high blood pressure, Type 2 diabetes, and other illnesses.
Aerobic exercise works large muscle groups, such as the arms and legs, challenging the cardiovascular system. In this way, major muscle groups and the cardiovascular system are conditioned together. Aerobic fitness produces whole-body fitness. In contrast, a weight lifter can strengthen one muscle group, but might not condition his cardiovascular system, unless he also does aerobic exercise.
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