Aerobic exercise
The term “aerobic” means involving or requiring free oxygen, So, exercises that use oxygen as the main source of fuel or energy are called aerobic exercise. Aerobic exercises use oxygen as their primary source of power or energy. It targets our cardiovascular system, heart, lungs, and the ability of our body to carry oxygen throughout the body. This process also removes toxins from the body. Aerobic exercise focuses more on endurance and conditioning. The duration is longer than usual, and the intensity varies from low to moderate. Aerobic exercise uses more slow-twitch muscle fiber.
We need to know what are slow-twitch muscle fibers.
Slow-twitch muscles are fatigued-resistant muscle fibers. They have better endurance, long-term contractions, less force, more capillaries, mitochondria, and myoglobin. These slow-twitch muscles are known as “type one” or “red fiber” because they have enormous capillaries, which consequently help in increased blood flow.
Here are some of the benefits of aerobic exercises
Aerobic exercises improve cardiovascular conditioning and lower the risk of heart diseases. They help lower blood pressure and control blood sugar levels. It also improves lung functions and helps to decrease the resting heart rate.
Examples of aerobic exercises:
- Swimming
- Walking
- Slow pace running or jogging
- Cycling
- An upper body rowing machine and
- Elliptical trainer
Anaerobic exercise
“Anaerobic” means without oxygen, and as the name suggests, it breaks down the stored energy in the body without the use of oxygen. This exercise focuses more on muscular power, strength, and resistance training as these exercises are fast, short, and intense workouts. They use fast-twitch muscle fibers.
Now, what are fast-twitch muscle fibers?
Fast-twitch muscle fibers have fewer capillaries, mitochondria, and myoglobin, shorter contractions, are quick to fatigue, are larger, and hence more force is produced. They are also known as “type two” muscle fibers. The sub-classifications of fast-twitch muscle fibers are “type 2A and 2B”.
These are some of the benefits of anaerobic exercises
Anaerobic exercises help build muscle and strengthen the density of bones. They boost metabolism and protect the joints. It increases power and also increases force production.
Some anaerobic exercises are
- Weight lifting
- Sprinting
- HIIT – High-intensity interval training
- Body weight movements
- Circuit training
- Jump ropes