| Many people mistakenly believe that all vigorous | | | | body involves being able to deliver powerful |
| forms of exercise are aerobic in nature. However, | | | | performance on demand. That comes in handy when |
| some forms of vigorous exercise are actually | | | | sprinting to the finish line, or making a break to score |
| anaerobic, and have a very different effect on the | | | | after stealing the ball. Muscles that are anaerobically |
| body. If you're just getting started on an exercise | | | | trained develop differently, which boosts their |
| regimen, this information will help you sort out the | | | | performance in brief, high-intensity situations. Benefits |
| difference between the two and tailor your | | | | include: |
| workouts accordingly. | | | | · Stronger bones |
| So exactly what is the definition of aerobic exercise? | | | | · Reduced muscle atrophy with age |
| Aerobic means "with oxygen," where anaerobic is | | | | · Increased speed and power |
| "without oxygen." No, that doesn't entail holding your | | | | · Increased muscle strength and mass |
| breath while exercising! Rather, it refers to cellular | | | | It's important to understand the different types of |
| tissues producing energy without having to rely on | | | | exercises that produce an aerobic vs. anaerobic |
| oxygen availability. Alternatively, you may have | | | | effect. Anaerobic benefits are produced by brief, |
| guessed that aerobic exercise requires large supplies | | | | high-intensity activities, while in the aerobic zone, |
| of oxygen to generate energy. The fundamental | | | | effort is moderate with a steady heart rate. |
| difference between aerobic and anaerobic exercises | | | | Specific types of anaerobic exercise include tennis, |
| is that simple. | | | | weight lifting, sprinting and jumping. If you'd prefer |
| A more detailed definition is that during aerobic | | | | not to frequent a gym, weight lifting can be |
| exercise, activity is so sustained that it requires large | | | | performed in the comfort of your own home. A few |
| amounts of oxygen. The muscles utilize oxygen to | | | | dumb-bells, a weight bench and medicine ball are all |
| burn fat and glucose to manufacture adenosine | | | | you need. |
| triphosphate (ATP) - the basic energy vehicle for all | | | | Some good aerobic exercises are walking, running, |
| cells in the body. During the initial stages of aerobic | | | | swimming, cycling, cross-country skiing and rowing. |
| exercise, glycogen is transformed into glucose. If | | | | Fortunately, you can do aerobic exercises at home: |
| glucose stores become depleted, fat is metabolized | | | | riding an exercise bike, walking on a treadmill, or |
| as fuel. It's interesting to note that "runner's high" | | | | following an exercise video - the choices are virtually |
| occurs when muscles have exhausted their | | | | endless. This is particularly helpful if it's rainy or |
| immediate glycogen stores and begin relying only on | | | | drastically cold outdoors. Also, depending on where |
| oxygen, which releases endorphins in the brain. | | | | you live, going snow-shoeing, hiking or kayaking is |
| During anaerobic exercise, the muscles being used | | | | possible without ever having to step foot in the car! |
| rely on energy-producing processes that don't require | | | | Combining aerobic and anaerobic exercise is essential |
| large amounts of oxygen. Instead, the body | | | | to maintaining overall balanced fitness. While most |
| metabolizes muscle glycogen to produce power. | | | | associate getting into shape with aerobic activities, |
| Glycogen is supplied by blood sugar, which is | | | | anaerobic exercise is a beneficial complement to |
| manufactured by the liver from dietary amino acids | | | | aerobic exercise. For example, weight lifting is a great |
| and carbohydrates--whole grain, of course! Anaerobic | | | | way to add even more tone and definition beyond |
| exercise is so fast and brief that it doesn't have time | | | | what aerobic training provides. |
| to rely on oxygen, so glycogen is used. | | | | Be sure to check with your physician before |
| Some people mistakenly believe that aerobic exercise | | | | beginning any exercise regimen. Also, it's very |
| makes you small and weak. However, it actually | | | | important to begin any exercise program slowly. |
| tones muscle throughout your body and burns fat. | | | | Many people overdo it and lose motivation or worse |
| This will make you look good in your bathing suit--not | | | | yet, sustain injury. You may experience a little |
| to mention your birthday suit! The effects that | | | | soreness the day after working out in the beginning; |
| aerobic activity has on your body are not merely | | | | but if you are so sore that you can only work out |
| cosmetic - there are numerous health bonuses, such | | | | one or two times per week it is counter-productive. |
| as: | | | | Make exercise a healthy habit by doing a little every |
| ·Improved circulation and lower blood pressure | | | | day; you can increase the intensity as you build |
| ·Increased lung capacity through stronger | | | | endurance and strength over time. |
| respiratory muscles | | | | Of course, a daily exercise routine is just one factor |
| ·A stronger heart, which boosts pumping | | | | in the equation for optimum health. You should also |
| efficiency and lowers the resting heart rate | | | | enjoy a nutritious and delicious diet, get eight hours |
| ·Increased red blood cell count, which transports | | | | of sleep every night, say no habits such as smoking |
| oxygen more efficiently throughout the entire body | | | | and excessive drinking, and make sure you get the |
| ·Reduced risk of cardiovascular disease | | | | full spectrum of vitamins and minerals that your body |
| The effects that anaerobic exercise has on your | | | | needs to look and feel its best. |