Starting your fitness journey can feel overwhelming, especially when trying to understand the different types of exercise. Two terms you’ll hear a lot or see in your smartwatch, are aerobic and anaerobic exercise. But what do they mean and how do they fit into a well-rounded fitness routine? This guide breaks down the basics of both, explains their benefits and gives tips on how to incorporate them into your training schedule.
What Is Aerobic Exercise?
Aerobic exercise, often referred to as ‘cardio’, is any activity that increases your heart rate and breathing while using large muscle groups continuously over a long period of time. Cardio often refers to exercising in zone 2 as explained in a previous post. Common examples include jogging, cycling and swimming.
How It Works:
“Aerobic” means “with oxygen,” and during aerobic exercise, your body uses oxygen to produce energy. This type of exercise improves your cardiovascular system’s ability to transport oxygen to your muscles, allowing them to work efficiently over time.
Key Benefits of Aerobic Exercise:
- Improved Heart Health: Aerobic exercise strengthens your heart and lungs, reducing the risk of cardiovascular disease.
- Weight Loss: It helps burn calories and fat, aiding in weight management.
- Increased Stamina: As your endurance improves, daily activities will feel easier.
- Enhanced Mood: Cardio workouts release endorphins, helping to reduce stress and improve your mood.
How Often Should You Do Aerobic Exercise?
For general health, aim for 150 minutes of moderate-intensity aerobic exercise (like brisk walking or cycling) per week, or 75 minutes of vigorous-intensity aerobic activity (like running or swimming). Spread this out over 3-5 days a week, depending on your fitness level.
What Is Anaerobic Exercise?
Anaerobic exercise is more intense and shorter in duration than aerobic exercise. It involves short bursts of effort, like sprinting, lifting heavy weights, or high-intensity interval training (HIIT), and even activities like tennis. During anaerobic exercise, you’ll push into zone 4 and zone 5 on the cardio zone scale, where your heart rate reaches its highest levels.
How It Works:
“Anaerobic” means “without oxygen.” Instead of relying on oxygen for energy, anaerobic exercises use energy stored in your muscles. Since the intensity is higher, these exercises can only be sustained for a short period, typically less than two minutes.
Key Benefits of Anaerobic Exercise:
- Increased Muscle Strength: Lifting weights or doing bodyweight exercises like push-ups builds muscle and strength.
- Improved Power and Speed: Activities like sprinting or jumping help develop fast-twitch muscle fibers, improving your explosive power.
- Enhanced Metabolism: Anaerobic exercises can boost your metabolism, meaning you’ll burn more calories even at rest.
- Bone Health: Strength training improves bone density, reducing the risk of osteoporosis.
How Often Should You Do Anaerobic Exercise?
For beginners, start with 2-3 sessions per week of anaerobic exercise, allowing rest days in between. Sessions can range from strength training to short bursts of high-intensity cardio (HIIT). As your fitness level improves, you can gradually increase the frequency and intensity.
How to Balance Aerobic and Anaerobic Exercise
Both types of exercise are important for a well-rounded fitness routine. Here’s a simple way to structure your week:
- For Cardiovascular Health and Endurance: Focus more on aerobic exercise. Try 3-4 days of aerobic workouts, such as jogging or cycling, for 30-45 minutes each session.
- For Strength and Metabolism: Include anaerobic exercises 2-3 times a week. You can lift weights or do a HIIT session for about 20-30 minutes.
If you’re just starting, it’s important to find a balance that works for you. Listen to your body and allow time to recover, especially after intense anaerobic sessions. Over time, you can tweak your routine based on your goals, whether that’s improving endurance, building muscle, or losing weight.
Final Tips for Beginners
- Start Slow: Don’t try to do too much, too soon. Build up your stamina and strength gradually.
- Mix It Up: Variety keeps things interesting and prevents burnout. Try different aerobic and anaerobic exercises to challenge your body in new ways.
- Rest and Recovery: Recovery is just as important as the workouts. Make sure you get enough rest to allow your muscles to heal and grow.
- Stay Consistent: Consistency is key. Stick to your routine, and over time you’ll see progress in your fitness level, health, and overall well-being.
Understanding the difference between aerobic and anaerobic exercise will help you create a balanced fitness routine that meets your goals. Aerobic exercise improves heart health and stamina, while anaerobic exercise builds strength and power. Both have unique benefits, so try to incorporate them into your training for a well-rounded fitness plan.
Remember, the most important step is getting started, so lace up your trainers and start your journey today!
