Difference Between Aerobic and Anaerobic Exercise

Both aerobic and anaerobic exercise should be an important part of your exercise routine. They can provide health benefits and help you stay healthy. The difference between them is the way your body uses energy to do them.

What Is Aerobic Exercise?

Aerobic exercise focuses on the enhancement of cardiopulmonary function. The word "aerobic" means "with oxygen", as this kind of exercise is fueled by the oxygen that you get from breathing.
When you exercise, your muscles need more oxygen to stay in motion, and your blood's oxygen-carrying capacity gradually rises to match the intensity of your exercise, which causes your heart rate to rise and your breathing to deepen and speed up. At the same time, aerobic training widens the small blood vessels to deliver more oxygen to your larger muscle groups, such as your arms, legs, and hips.
When doing aerobic exercise, you should aim for at least 30 minutes or more of activity. This activity includes repetitive, continuous movement.

Types of Aerobic Exercises

Chances are you are familiar with some examples of aerobic exercises already. Experts recommend that you do these kinds of exercises for at least half an hour, three to seven times each week. Aerobic exercises include:

• Running or jogging
• Walking, especially at a brisk pace
• Swimming
• Rowing
• Cycling or biking
• Jumping rope
• Step aerobics
• Skiing
• Stair climbing
• Dancing
• Using cardio machines like a treadmill or elliptical

If you're just starting out with cardio, or if you haven't exercised in a while, start slowly. Warm up for 5 to 10 minutes, picking up the pace as you go. After your warm-up, aim for at least 5 minutes of selected activity. Every day, add a little time to your workout routine, picking up the pace as you go. Make sure to include cool-down periods, such as walking or stretching.

What Is Anaerobic Exercise?

Anaerobic exercise relies primarily on the breakdown of energy stored within the muscles rather than the supply of oxygen during exercise. Unlike aerobic exercise, which is continuous exercise, anaerobic exercise is short-lived at high-intensity levels, and it often uses muscle fibers that can contract rapidly for short bursts of high-intensity exercise.
Anaerobic exercise relies primarily on the breakdown of energy stored within the muscles rather than the supply of oxygen during exercise. Unlike continuous aerobic exercise, anaerobic exercise is short-lived at high-intensity levels, and it often uses muscle fibers that can contract rapidly for short bursts of high-intensity exercise.
Generally, anaerobic exercise should not exceed two to three minutes, as muscles will tire, weaken, and need rest. Intervals allow muscles to relax and allow exercisers to adjust their breathing. Once completed, you can transition from the rest phase to aerobic exercise.
Anaerobic exercises to try including sprinting, weightlifting, high jumping, and high-intensity interval training. These exercises are recommended to increase muscle size and strength while creating an "afterburn effect." Officially known as Excessive Post-Exercise Oxygen Consumption (EPOC), afterburn helps burn more calories after intense activity.

Types of Anaerobic Exercises

The main purpose of anaerobic exercise is to increase muscle mass. After a period of continuous training, your muscle strength and mass will be effectively improved through stretching, contraction, and damage during training.
Examples of anaerobic exercises include:

• High-intensity interval training (HIIT)
• Weightlifting
• Calisthenics, such as jumps and squats
• Plyometrics

When you do anaerobic exercise, you push your body to work at your highest level of effort. Any activity at this level that doesn’t carry oxygen to the muscles is considered anaerobic.
To start an anaerobic workout, like weightlifting, warm up for 5 minutes, either walking, stretching, or jogging. Begin by working your large muscle groups first, like the arms and legs.
Do 1 to 3 sets of 8 to 15 repetitions. The weights that you choose should be heavy enough that by the last repetition, your muscles are ready to stop. Choose eight to ten different exercises to do. Afterward, cool down by stretching.
Health Benefits of Aerobic Exercise
The most important benefit of aerobic exercise is the effect on cardiovascular health. Regular aerobic exercise can make your heart and lungs stronger and has been shown to prevent heart disease to a certain extent.
At the same time, aerobic exercise can reduce your chances of developing other diseases, including:

• Cancer
• Diabetes
• Osteoporosis
• Obesity
• High blood pressure
• Stroke
• Metabolic syndrome

Aerobic exercise can also help you manage your weight, helping you maintain or lose weight in addition to a healthy diet. It can also improve your mood, and when you exercise, your body releases endorphins — chemicals in the brain that make you feel relaxed, which can help you relax and possibly lead to better sleep.

Health Benefits of Anaerobic Exercise

Although the biggest benefit of anaerobic exercise is increasing muscle mass, it also burns calories and improves cardiovascular fitness.
Regular resistance training, such as lifting weights, can help you increase bone mass and density, helping you to strengthen your bones as you age. Resistance training can also improve blood sugar control, helping your body use insulin and blood sugar more efficiently. Of course, anaerobic exercise can also make you feel good.