If you are a long-time sports practitioner, you probably know the respiration concept in our body is aerobic respiration and anaerobic respiration.
Sports such as gymnastics or jogging, or swimming, but any sport has an interplay between these states of respiration.
In this article, we will distinguish these two states of breathing and preferring which state the body, which one will burn more belly fat, and which state will help your body grow muscle.
Aerobic (aerobic) and Anaerobic (anaerobic) are two confusing terms from name to nature. However, they are two must-know concepts in running training as well as in all sports.
Bellyfatzone hopes that the following article will partly help you better understand these terms, as well as their role in long-distance training.
Put, following Ad's visualization, you can distinguish between sprinters (anaerobic – no air) and marathon (Aerobic – air).
- Aerobic (aerobic respiration) is the process of burning energy when there is enough oxygen.
- Anaerobic (anaerobic respiration) is the process of burning energy when there is not enough oxygen.
What Is The Difference Between Aerobic And Anaerobic Respiration?
Aerobic exercise is any cardiovascular conditioning or “cardio.” During cardiovascular regulation, your breathing and heart rate increase over a long period of time. Examples of aerobic exercise include lap swimming, jogging, or cycling.
Anaerobic exercises involve rapid energy bursts and are performed with maximum effort in a short period of time. Examples include jumping rope, sprinting, or lifting heavyweights.
Your breathing and heart rate are different in both aerobic and anaerobic activities. Oxygen is your main source of energy during aerobic exercise.
During aerobic exercise, you breathe faster and deeper than when your heart rate is at rest. You are maximizing the amount of oxygen in the blood. Your heart rate increases, increasing blood flow to the muscles and back to the lungs.
During anaerobic exercise, your body needs energy immediately. Therefore, your body relies on stored energy instead of oxygen to fuel itself. That includes the breakdown of glucose.
Your fitness goals will help determine whether you should participate in aerobic or anaerobic exercise. If you are new to exercising, you may want to start with aerobic exercises to increase your endurance.
If you have been exercising for a long time or are trying to lose weight quickly, add anaerobic exercise to your routine. For example, sprinting or high-intensity interval training (HIIT) can help you reach your goals.
Aerobic
Aerobic (aerobic respiration) Occurs when enough oxygen is present in a cell. The oxidation reaction sugar will be broken down to CO2, and water and energy are released in ATP.
- C6H12O6 + 6O2 → 6CO2 + 6H2O + (ATP)
- Aerobic respiration: 1 molecule of sugar breakdown produces 38 ATP molecules.
- This process can last all day, providing the main energy for body activities.
Effective aerobic exercise
- Develops aerobic energy production
- Use fat for energy so burn more fat
- Endurance and stamina
- Ability to work for long
The benefits of aerobic (aerobic) exercises
Aerobic (aerobic) exercises can have many benefits for your health, including a reduced risk of heart attack, type 2 diabetes, or stroke.
Other benefits of aerobic (aerobic) exercise include:
- It can help you lose weight and maintain it
- Can it help reduce and control blood pressure?
- Can increase your stamina and reduce exercise fatigue
- Activate the immune system, help you less likely to catch colds or flu
- Strengthen your heart
- Mood elevation
- It can help you live longer than people who don't exercise
Aerobic (aerobic) exercise risks
Aerobic exercise can be beneficial for most people. But get your doctor's approval if you are inactive for a long time or live with a chronic condition.
If you are new to aerobic exercise, it's important to slowly and gradually increase it to reduce your risk of injury. For example, start by walking for 5 minutes at a time and add 5 minutes at a time until you have a brisk walk for up to 30 minutes.
Aerobic (aerobic) exercise examples
During aerobic activities, you will move large muscles in your arms, legs, and hips. As a result, your heart rate will also increase for a continuous period.
Examples of aerobic exercises include:
- Jogging
- Brisk walking
- Swimming
- Aerobic dance, like Zumba
- Snowboarding
- Climbing stairs
- Cycling
- Ellipse training
- Rowing
Anaerobic
- C6H12O6 → 2 C3H6O3 + (ATP)
- The process of anaerobic respiration: 1 molecule of sugar produces only 2 molecules of ATP.
- The process can be maintained for 1-3 minutes. Until the lactic acid floods the muscles, causing a burning sensation in the muscles.
- The high amount of lactic acid reduces muscle performance, warning the body to reach its tolerance limit. This mechanism protects muscles from physical and chemical damage caused by the body's unbearable intensity.
Anaerobic (anaerobic) exercise effect
- Development of anaerobic energy production
- The ability to sprint
- Anti-fatigue
- Maximum operability
In terms of normal daily activities or light exercise, the body tends to prioritize aerobic exercise to energize muscles.
Read more: How to Breathe During Gym Workout?
The benefits of anaerobic exercise
Anaerobic exercise may be beneficial if you are looking to build muscle or lose weight. It can also be beneficial if you've been exercising for a long time and are looking to move past a steady workout and reach new goals. It can also help you maintain muscle mass as you get older.
Other benefits include:
- Strengthens bones
- Burn fat little
- Build muscle
- Increase stamina for everyday activities like hiking, dancing, or playing with kids
Risks when exercising anaerobically
Anaerobic exercise can be difficult for your body. On a scale of 1 to 10 for perceived exertion, high-intensity anaerobic exercise is anything over seven. Therefore, it is generally not recommended for beginners to bodybuilding.
Get your doctor's approval before adding anaerobic exercises to your routine. Then, work with a certified fitness professional who can help you create an anaerobic program based on your medical history and goals.
For exercises like HIIT and weight training, a fitness professional can also guide precise training techniques. Practicing the correct techniques is very important to preventing injury.
Example of anaerobic exercise
The anaerobic exercises are performed with maximum effort in a shorter period of time. Examples include:
- High-intensity interval training (HIIT)
- Lift heavyweights
- Calisthenics, like plyometrics, jump squats, or box jump
- Sprinting (during running, cycling, or swimming)
How often should you do Aerobic and Anaerobic exercises?
The American Heart Association recommends healthy adults who exercise at least 30 minutes of moderate-intensity aerobic exercise at least 5 days a week, or at least 25 minutes of aerobic exercise 3 days a week.
You can also add strength training twice a week to complete your routine.
Anaerobic exercise has the effect of improving the physical level of the body. With doctor approval and the help of a certified fitness professional, anaerobic exercises can be added to your weekly exercise routine.
Do anaerobic exercises like the HIIT exercise no more than two or three days per week, always allowing at least a day's recovery period.
What are the two types of training good for?
Aerobic exercise is great for building endurance and improving your cardiovascular and respiratory function. This means your heart and lungs get stronger and work more efficiently, allowing you to work out harder and longer as your fitness level improves.
The anaerobic workout is performed at a harder intensity than aerobic exercise, usually between 80 – 90% of your maximum heart rate. It is a great way to improve your fitness level after reaching get basic aerobic fitness levels.
AEROBIC vs. ANAEROBIC DIFFERENCE
Summary
Aerobic and anaerobic exercises can be beneficial for your health. Depending on your fitness goals and level, you may want to start aerobic exercises like walking, jogging, and strength training two to three times a week.
As you increase endurance and strength, you can add in anaerobic exercises like HIIT and plyometrics. These exercises can help you build muscle, burn fat, and increase stamina during exercise.
Before starting any exercise routine, check with your doctor. You can also work with a certified fitness professional at your gym or community center to recommend the best routine for you.
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References
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