Aerobic and anaerobic are words originally applied by bacteriologists to bacteria. Aerobic the word applied to the bacteria requiring free oxygen in order to live. Anaerobic the word applied to the bacteria able to live and survive in the absence of oxygen or air. Later, as exercise started to become more and popular, these words were adopted to designate certain types of exercise. Most everyone is familiar with “Aerobic Exercise”. Not everyone is familiar with non-aerobic or anaerobic exercise.
When performing a set of aerobic exercises you are causing the body to utilize oxygen in order to create energy. The oxygen is needed to breakdown glucose. Glucose is the fuel needed to create energy. However, the opposite applies to anaerobic exercises. In anaerobic exercises the body creates the energy without oxygen. This basically is because the body’s demand for energy is greater so that it will find natural body chemicals to create it.
Breathing properly when exercising is very important. The air enters the lungs and the oxygen in the air is passed through the lining of the lungs. The oxygen is taken up by the red blood cells. The red blood cells enter the circulating blood carrying the oxygen. The blood goes to the heart and is circulated throughout the entire body. The muscles use this oxygen for the needed energy as it is being used will give off a waste product (carbon dioxide). The carbon dioxide (CO2) is in turn released into the blood stream and returned to the lungs to be exhaled.
The above explanation may be simplistic in its description. However, I assure you it is an extremely complicated feat of nature. That is why it is important to know why and how you are exercising. Your heart rate when exercising can determine whether you are doing aerobic or anaerobic exercise. The maximum heart rate for men is 220 less your age. For women it is 225 less your age. The goal rate for exercising should be 70-80% of your maximum rate.
* When the heartbeat is faster than the 70% you are doing aerobic exercises*
How exercise is performed will determine it to be aerobic or anaerobic. Any type of movement your body makes requires the use of energy. You don’t have to do aerobics to lose weight or maintain a desired weight. It has been determined that anaerobic exercise will burn more calories than aerobic exercise, on a ratio of 5 to1 basis, and even as much as a 7 to 1 ratio. The aerobic exercise will burn 25% muscle and 75% fat, while anaerobic exercise will burn 100% fat.
- Aerobic/Fitness classes
- Treadmills
- Exercise bicycles
- Cross Trainers
- Air gliders
- Jogging
Aerobic exercise will have more of an impact on the cardiovascular and circulatory system. Combining the two would give the greatest health benefits.
Examples of anaerobic exercises are:
- Weight lifting
- Machines that offer resistance
- Dumbbells
Anaerobic exercises use resistance so that you will also be building muscle and supporting bone density as an added benefit.
Don't get sucked into to every fitness article you read about jogging being the best for fat loss. Also, do NOT get caught up in shows like the 'Biggest Loser' for advice on fat loss! Your number one priority should be knowing the nutrients you put in your mouth, then be wise and train specific to your goal.
Written by, Georgia Holton
