| Many people mistakenly believe that all | | | | your body involves being able to deliver |
| vigorous forms of exercise are aerobic in | | | | powerful performance on demand. That comes in |
| nature. However, some forms of vigorous | | | | handy when sprinting to the finish line, or |
| exercise are actually anaerobic, and have a | | | | making a break to score after stealing the |
| very different effect on the body. If you're | | | | ball. Muscles that are anaerobically trained |
| just getting started on an exercise regimen, | | | | develop differently, which boosts their |
| this information will help you sort out the | | | | performance in brief, high-intensity |
| difference between the two and tailor your | | | | situations. Benefits include: |
| workouts accordingly. | | | | |
| | | | · Stronger bones |
| So exactly what is the definition of aerobic | | | | |
| exercise? Aerobic means "with oxygen," where | | | | · Reduced muscle atrophy with age |
| anaerobic is "without oxygen." No, that | | | | |
| doesn't entail holding your breath while | | | | · Increased speed and power |
| exercising! Rather, it refers to cellular | | | | |
| tissues producing energy without having to | | | | · Increased muscle strength and mass |
| rely on oxygen availability. Alternatively, | | | | |
| you may have guessed that aerobic exercise | | | | It's important to understand the different |
| requires large supplies of oxygen to generate | | | | types of exercises that produce an aerobic |
| energy. The fundamental difference between | | | | vs. anaerobic effect. Anaerobic benefits are |
| aerobic and anaerobic exercises is that | | | | produced by brief, high-intensity activities, |
| simple. | | | | while in the aerobic zone, effort is moderate |
| | | | with a steady heart rate. |
| A more detailed definition is that during | | | | |
| aerobic exercise, activity is so sustained | | | | Specific types of anaerobic exercise include |
| that it requires large amounts of oxygen. The | | | | tennis, weight lifting, sprinting and |
| muscles utilize oxygen to burn fat and | | | | jumping. If you'd prefer not to frequent a |
| glucose to manufacture adenosine triphosphate | | | | gym, weight lifting can be performed in the |
| (ATP) - the basic energy vehicle for all | | | | comfort of your own home. A few dumb-bells, a |
| cells in the body. During the initial stages | | | | weight bench and medicine ball are all you |
| of aerobic exercise, glycogen is transformed | | | | need. |
| into glucose. If glucose stores become | | | | |
| depleted, fat is metabolized as fuel. It's | | | | Some good aerobic exercises are walking, |
| interesting to note that "runner's high" | | | | running, swimming, cycling, cross-country |
| occurs when muscles have exhausted their | | | | skiing and rowing. Fortunately, you can do |
| immediate glycogen stores and begin relying | | | | aerobic exercises at home: riding an exercise |
| only on oxygen, which releases endorphins in | | | | bike, walking on a treadmill, or following an |
| the brain. | | | | exercise video - the choices are virtually |
| | | | endless. This is particularly helpful if it's |
| During anaerobic exercise, the muscles being | | | | rainy or drastically cold outdoors. Also, |
| used rely on energy-producing processes that | | | | depending on where you live, going |
| don't require large amounts of oxygen. | | | | snow-shoeing, hiking or kayaking is possible |
| Instead, the body metabolizes muscle glycogen | | | | without ever having to step foot in the car! |
| to produce power. Glycogen is supplied by | | | | |
| blood sugar, which is manufactured by the | | | | Combining aerobic and anaerobic exercise is |
| liver from dietary amino acids and | | | | essential to maintaining overall balanced |
| carbohydrates--whole grain, of course! | | | | fitness. While most associate getting into |
| Anaerobic exercise is so fast and brief that | | | | shape with aerobic activities, anaerobic |
| it doesn't have time to rely on oxygen, so | | | | exercise is a beneficial complement to |
| glycogen is used. | | | | aerobic exercise. For example, weight lifting |
| | | | is a great way to add even more tone and |
| Some people mistakenly believe that aerobic | | | | definition beyond what aerobic training |
| exercise makes you small and weak. However, | | | | provides. |
| it actually tones muscle throughout your body | | | | |
| and burns fat. This will make you look good | | | | Be sure to check with your physician before |
| in your bathing suit--not to mention your | | | | beginning any exercise regimen. Also, it's |
| birthday suit! The effects that aerobic | | | | very important to begin any exercise program |
| activity has on your body are not merely | | | | slowly. Many people overdo it and lose |
| cosmetic - there are numerous health bonuses, | | | | motivation or worse yet, sustain injury. You |
| such as: | | | | may experience a little soreness the day |
| | | | after working out in the beginning; but if |
| ·Improved circulation and lower blood | | | | you are so sore that you can only work out |
| pressure | | | | one or two times per week it is |
| | | | counter-productive. Make exercise a healthy |
| ·Increased lung capacity through stronger | | | | habit by doing a little every day; you can |
| respiratory muscles | | | | increase the intensity as you build endurance |
| | | | and strength over time. |
| ·A stronger heart, which boosts pumping | | | | |
| efficiency and lowers the resting heart rate | | | | Of course, a daily exercise routine is just |
| | | | one factor in the equation for optimum |
| ·Increased red blood cell count, which | | | | health. You should also enjoy a nutritious |
| transports oxygen more efficiently throughout | | | | and delicious diet, get eight hours of sleep |
| the entire body | | | | every night, say no habits such as smoking |
| | | | and excessive drinking, and make sure you get |
| ·Reduced risk of cardiovascular disease | | | | the full spectrum of vitamins and minerals |
| | | | that your body needs to look and feel its |
| The effects that anaerobic exercise has on | | | | best. |