When you start exercising, you must hear about the ‘aerobic’ and ‘anaerobic’ exercises, however, do you truly distinguish the difference between these two exercises? This article aims to give you a clear understanding of them so that you will be better able to develop a weight-loss exercise plan that works for you.
Anaerobic vs Aerobic
Anaerobic
The anaerobic exercise has high intensity. It also generally cannot sustain for more than two minutes. It makes you gasp and need a break to recover before you can go continue.
The biggest characteristic of anaerobic exercise is a low intake of oxygen during exercise. Because it is so rapid and explosive, the body’s sugar does not have time to be broken down by oxygen, so has to rely on ‘anaerobic energy ’. This exercise produces too much lactic acid in the body, which causes muscle fatigue, soreness, and even can not to breathe.
Anaerobic exercises examples：
- Push-ups
- Weightlifting
- Sprint
- High-intensity interval training(HIIT)
Aerobic
Aerobic exercise generally refers to exercise which has low intensity. It can be carried out for a long time. As its name, this exercise requires a lot of oxygen. Carbohydrates and fat are the main energy consumed by the body.
At the same time, aerobic exercise can fully burn the glycogen in our body, consume fat in the body, enhance and improve heart and lung function, prevent osteoporosis, as well as regulate the psychological and mental state.
Aerobic exercises examples:
- Yoga
- Walking
- Jogging
- Swimming
- Cycling
- Aerobic dancing
Building muscle with anaerobic exercise
Unlike aerobic exercise’s effect on fat burning, anaerobic exercise can let you build muscle. As we mentioned before, anaerobic exercise has low oxygen and high speed consumption. When the body’s sugar supply speed cannot keep up with the decomposition rate of exercise oxygen, the body will produce a large amount of lactic acid. This results in a great sense of fatigue in the muscles, thus achieving the purpose of muscle building. In the body structure, the recovery period of muscle is usually about 48-72 hours, so we need to master this time to do anaerobic exercise can achieve the goal.
If you want to build muscle, you must master the correct anaerobic exercise. Exercise is best carried out in groups. For example, you can complete 20 sit-ups or push-ups at once. It’s best not to do more than 3 exercises per set. Working one area of muscle over and over again doesn’t work very well. It’s best to work multiple muscles at the same time. Keep your exercise sessions to 45-60 minutes.
Burning fat with aerobic exercise
Aerobic exercise can burn fat and has a positive effect on weight loss. Doing aerobic exercise every day can effectively speed up the metabolism of the body, make the body and mind healthier and improve cardio-pulmonary function. Moreover, the adrenalin that holds to aerobic exercise still can let the human body secrete increase, promote adipose burning, and accelerate adipose burning to release energy, which helps reduce weight successfully. In addition, aerobic exercise can also play a role in lowering fat.
Exercise with your diet
This may give you a better idea of aerobic and anaerobic exercise, but if you want to burn fat and lose weight, exercise alone is not enough. You can incorporate sensible diets, such as the 16/8 Intermittent diet, to make your weight loss more effective.