The difference between aerobic and anaerobic exercises

We can first specify that the main difference is linked to the way in which the body obtains energy. However, there are many other things to know about this topic. Discover them by continuing to read!

What are aerobic exercises?

First we will define aerobic exercise. Basically they are the ones we do at low or medium intensity and for more than 25 minutes. The body needs a lot of oxygen to perform them.

We improve the cardiovascular system – accelerating blood circulation and breathing – when we do aerobic exercises. We also facilitate fat burning. They are therefore recommended if the intention is to lose weight. Other benefits include reducing stress, improving self-esteem, and eliminating toxins through breathing and sweating.

Increase aerobic exercises more resistance to effort, releases endorphins in the brain which provide a pleasant sensation at the end of a course or routine, increase calcium absorption – thus strengthening bones and joints, reduce cholesterol and blood pressure and protect the heart.

Aerobic exercises are taught in 3 types based on their intensity: easy moderate and strongAnd. It all depends on the number of beats per minute. If we exceed 85% of the maximum «allowed» by the heart, then we move on to anaerobic exercises.

Buy from the store:

Some examples of aerobic exercises are running, dancing, boxing, swimming, cycling, skating or skiing. Likewise, this group includes Crossfit, Zumba and several popular team sports such as football, tennis, basketball or volleyball.

What are anaerobic exercises?

Now it’s time to talk about anaerobic exercises. These are always of high intensity and short duration, between 4 and 20 minutes.

The body does not need additional oxygen when we perform them because the energy comes, for the most part, from muscle strength and endurance / In other words, from ATP, glucose and phosphocreatine.

We choose anaerobic exercises to increase muscle mass or to “tighten” the muscles. In addition, we will enjoy benefits such as the prevention of health problems – cardiovascular diseases, arthritis, lower back pain, among others – improving bone resistance and density, increasing metabolism, modulating the body and improving appearance.

Buy from the store:

As in the case of aerobic exercises, before performing anaerobic exercises we must carry out a conscious and complete warm-up of each muscle group we will work on. Furthermore, at the end of the session, it is necessary to stretch to avoid contractures.

It is also recommended to start with small weights and increase the loads over time. In this way the muscles will be toned and will remain «tuned» and will not get used to repeated stimulation.

Anaerobic exercises are not recommended if you want to lose weight, because one of the most common effects is precisely the opposite, i.e. extra pounds. This happens due to the increase in muscle mass.

The ideal exercise in this case is weight lifting. Isometric exercises, performed with body weight, or tabata, which include 20-second exercise intervals and 10-second rests, are also anaerobic.

Choose the type of exercise that’s best for you

As you can see, the main differences between aerobic and anaerobic exercises refers to duration, intensity and, above all, energy expenditure.

To find out which type of physical exercise is best suited to your condition and goals, aerobic or anaerobic, we recommend that you consult a physical activity specialist. The expert will be able to plan a suitable routine and guide you through each of the exercises you need to perform. Don’t hesitate any longer and start training!

We can first specify that the main difference is linked to the way in which the body obtains energy. However, there are many other things to know about this topic. Discover them by continuing to read!

What are aerobic exercises?

First we will define aerobic exercise. Basically they are the ones we do at low or medium intensity and for more than 25 minutes. The body needs a lot of oxygen to perform them.

We improve the cardiovascular system – accelerating blood circulation and breathing – when we do aerobic exercises. We also facilitate fat burning. They are therefore recommended if the intention is to lose weight. Other benefits include reducing stress, improving self-esteem, and eliminating toxins through breathing and sweating.

Increase aerobic exercises more resistance to effort, releases endorphins in the brain which provide a pleasant sensation at the end of a course or routine, increase calcium absorption – thus strengthening bones and joints, reduce cholesterol and blood pressure and protect the heart.

Aerobic exercises are taught in 3 types based on their intensity: easy moderate and strongAnd. It all depends on the number of beats per minute. If we exceed 85% of the maximum «allowed» by the heart, then we move on to anaerobic exercises.

Buy from the store:

Some examples of aerobic exercises are running, dancing, boxing, swimming, cycling, skating or skiing. Likewise, this group includes Crossfit, Zumba and several popular team sports such as football, tennis, basketball or volleyball.

What are anaerobic exercises?

Now it’s time to talk about anaerobic exercises. These are always of high intensity and short duration, between 4 and 20 minutes.

The body does not need additional oxygen when we perform them because the energy comes, for the most part, from muscle strength and endurance / In other words, from ATP, glucose and phosphocreatine.

We choose anaerobic exercises to increase muscle mass or to “tighten” the muscles. In addition, we will enjoy benefits such as the prevention of health problems – cardiovascular diseases, arthritis, lower back pain, among others – improving bone resistance and density, increasing metabolism, modulating the body and improving appearance.

Buy from the store:

As in the case of aerobic exercises, before performing anaerobic exercises we must carry out a conscious and complete warm-up of each muscle group we will work on. Furthermore, at the end of the session, it is necessary to stretch to avoid contractures.

It is also recommended to start with small weights and increase the loads over time. In this way the muscles will be toned and will remain «tuned» and will not get used to repeated stimulation.

Anaerobic exercises are not recommended if you want to lose weight, because one of the most common effects is precisely the opposite, i.e. extra pounds. This happens due to the increase in muscle mass.

The ideal exercise in this case is weight lifting. Isometric exercises, performed with body weight, or tabata, which include 20-second exercise intervals and 10-second rests, are also anaerobic.

Choose the type of exercise that’s best for you

As you can see, the main differences between aerobic and anaerobic exercises refers to duration, intensity and, above all, energy expenditure.

To find out which type of physical exercise is best suited to your condition and goals, aerobic or anaerobic, we recommend that you consult a physical activity specialist. The expert will be able to plan a suitable routine and guide you through each of the exercises you need to perform. Don’t hesitate any longer and start training!