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When talking about training, it is important to understand the differences between aerobic and anaerobic training. These terms are often used in the fitness world, especially at Cardio Workout, but what do they actually mean and how can they affect your training?
In this article, we will clarify everything about aerobic and anaerobic exercises, their benefits and examples of how you can incorporate them into your routine.
What is Aerobic Training?
Aerobic training includes exercises that require a constant supply of oxygen to the muscles. These are activities that usually last a long time and are performed with moderate intensity.
During aerobic training, your body uses oxygen to burn fat and carbohydrates, converting them into energy. This helps your body maintain a constant level of energy over extended periods of exercise.
“Aerobic” in literal translation means “With oxygen”.
The benefits of aerobic training are numerous.
Improves cardiovascular health, as it strengthens the heart and lungs, increasing their efficiency. Regular aerobic training also increases endurance and allows you to stay active longer without feeling tired. In addition, aerobic training helps to lose weight because it burns calories and can help reduce body fat.
Examples of aerobic exercises
Running is one of the most common forms of aerobic training.
Whether you are running lightly in the park or preparing for a marathon, in most cases you will activate the aerobic system.
Home cardio workout I posted on my YouTube channel is another great example (and an increasingly common way to exercise).
Cyclingis another excellent example. This form of exercise will require activation of the aerobic system in a very high percentage. Swimmingis also a great aerobic workout. Fast walkingis a simple and aerobic, but effective aerobic exercise that is available to everyone.
Also, aerobics, whether performed in a group at the gym or at home with a video tutorial, offers a fun way to improve fitness.
It is important to note how different types of training and intensity can activate both systems simultaneously, combining the benefits of aerobic and anaerobic exercise.
For example, basketball is one of the sports that combines both systems. While in passive movements, your body works aerobically. However, when you sprint, jump or abruptly change direction, your body goes into anaerobic mode, using explosive power and speed.
What is Anaerobic Training?
Anaerobic training, on the other hand, involves exercises that are performed at high intensity for short periods without the need for constant oxygen intake. During anaerobic training, the body uses glucose as its primary energy source, resulting in the production of lactate.
Anaerobic exercises are usually explosive and short-lived, such as weightlifting or sprinting.
The benefits of anaerobic training include an increase in muscle mass and strength. With regular anaerobic training, muscles become stronger and larger, which can help improve overall body composition.
This form of training also improves speed and explosiveness, which is useful for athletes and people who want to improve their performance.
Examples of anaerobic exercises
Weightlifting is a classic example of anaerobic training.
Household tabata training is another one of the good examples of anaerobic training because it is done with 100% effort in a very short time.
Exercises like deadlifts, squats and bench presseshelp build muscle mass and strength. Sprints, short and intense running sectionswell and complex full body training involves the anaerobic system.
Plyometric exercises, which include jumps, burpees and box jumps, help improve explosiveness and strength. High Intensity Interval Training(HIIT) combines aerobic and anaerobic elements, providing an effective and intense workout.
What is Aerobic and Anaerobic Metabolism?
Metabolism is the process by which cells break down nutrients such as glucose, fatty acids, and amino acids to produce the energy necessary for life. There are two ways of breaking down glucose: aerobic and anaerobic metabolism. Here's a little bit of context:
At the beginning of life on Earth there was no oxygen, so the first organisms used anaerobic metabolism that did not need oxygen. When organisms using photosynthesis appeared, the atmosphere changed and began to contain oxygen. Thus, new organisms with mitochondria have evolved that use aerobic metabolism, which is more efficient and produces more energy.
Glucose is never used directly but first breaks down in ten steps to a molecule called pyruvate. If there is enough oxygen, pyruvate is further broken down aerobically, and if there is not enough oxygen, it is converted into lactic acid (anaerobically).
Here's an interesting thing... Tumor cells differ from normal ones in that they prefer the anaerobic way of breaking down glucose into lactic acid, even when there is enough oxygen. This is less efficient and produces less energy, so tumor cells use a lot more glucose to get enough energy.
In translation, the tumor loves sugar - do not give it too much.
What are the key differences between aerobic and anaerobic training?
Although both types of training have their advantages, there are key differences between aerobic and anaerobic training.
First difference (1)is in duration and intensity. Aerobic workouts are longer lasting and performed at moderate intensity, while anaerobic workouts are short-term and high-intensity. For example, running a marathon is an aerobic activity, while sprinting 100 meters is an anaerobic activity.
Other Difference (2)lies in the source of energy that the body uses. During aerobic training, the body uses oxygen to burn fat and carbohydrates, while anaerobic training uses glucose without the presence of oxygen, resulting in the production of lactate. This difference in energy sources affects how the body feels during and after exercise.
Third key (3)The difference is the effect on the body. Aerobic training improves the cardiovascular system, increasing the capacity of the heart and lungs and reducing the risk of heart disease. Anaerobic training, on the other hand, focuses on increasing muscle mass and strength, which can improve overall body composition and functional strength.
These effects can be combined to achieve optimal results in a fitness routine.
Combining Aerobic and Anaerobic Training
The advantages of the combined approach are many. By combining aerobic and anaerobic training, you can achieve a balanced development of physical fitness.
Aerobic training improves cardiovascular health and endurance, while anaerobic training strengthens muscles and increases strength. This balanced approach, that can be used for supercompensation, can reduce the risk of injury because different types of exercise load the body in different ways, allowing certain muscle groups to recover while others are trained.
Some of the examples of very famous combination workouts are circuit training and Cross Fit.
Circuit Training is a great way to combine aerobic and anaerobic exercises in one session. Circuit training involves a series of exercises performed consecutively with minimal rest in between, allowing you to work on endurance and strength at the same time.
CrossFit is another popular form of combined training, integrating different types of exercises to achieve comprehensive body development.
Tips for Safe and Effective Exercise
Warming up and stretching
Before each workout, it is important to warm up the body. Warming up prepares muscles and joints for exertion and reduces the risk of injury.
Simple activities like light mobility routines, functional exercises, light jogging or fast walking for 5-10 minutes increase blood circulation.
After training, relaxing stretching exercises can slowly lower body temperature and promote recovery.
Gradual increase in intensity
Avoiding injuries is achieved by gradually increasing the intensity of training.
Start with smaller loads and gradually increase them. For example, when running, start with a combination of walking and running, and when lifting weights, start with lighter weights.
Progress monitoring
Tracking progress can be motivating. Using a training diary or apps helps to see the progress.
Record what exercises you do, how many repetitions and sets, and the weights you use, of course, if you have the will to do something like that.
Proper nutrition and hydration
Nutrition and training are crucial to recovery and performance, just as anti-inflammatory diet. Consume a variety of foods that provide all the necessary macronutrients and micronutrients.
Drink enough water before, during and after training to maintain optimal fluid levels.
Also supplements such as creatine monohydrate, Omega 3 that I include in the article about Tablets for weight gain, can be very useful (especially Creatine for women). Of course, this implies that you know how to drink creatine monohydrate for best absorption.
Rest and recovery
Rest and recovery are essential parts of any fitness program. Get enough sleep every night (believe it or not this is one of the Tricks for weight loss). Incorporate rest days into your weekly workout schedule to boost something called supercompensation.
Active rest, such as light walking or yoga, can help muscle recovery.
Before you go...
It is important to recognize the benefits of both types of training — aerobic and anaerobic. The combination of these workouts can improve health, fitness and performance.
Prepare before training, gradually increase the intensity, monitor progress, eat and hydrate properly, and ensure sufficient rest. With these tips, you'll be well on your way to a safe and effective workout.
