How to Tell Aerobic from Anabolic Exercise
Aerobic and anabolic exercise differs greatly. Different energy systems are used in the body and, as a result, each form of exercise will create differing effects. Seasoned athletes and fitness enthusiasts need to know about each to get the most from their training. For healthy individuals, it is recommended to include some form of aerobic and anaerobic activity in your weekly workout routine.
Instructions
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Identify what aerobic exercise is. Aerobic means "with oxygen." This means aerobic activity is within the intensity that allows your muscles to utilize oxygen. The oxygen, in turn, is used to break down glucose that can then be used as energy.
Generally, if you are working at about 70 percent of your maximum heart rate, you are likely to be working aerobically.
Examples of aerobic exercise are brisk walking, jogging, cycling and swimming.
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Identify what anabolic exercise is. Anabolic exercise is often used in conversational terms to describe resistance training that encourages hypertrophy (muscle growth). However, it is simply another term for anaerobic exercise.
When performing intense activity, such as a sprint, the body's demand for fuel is greater than the speed at which you can utilize oxygen. So anaerobic (aka anabolic) means "without oxygen." Instead, the body uses high energy chemicals such as adenosine troposphere (ATP) and creatine phosphate (CP). Lactic acid is formed as a by-product of this chemical reaction, and as such anaerobic activity can only be performed for short periods of time, or until the "lactate threshold" has been reached.
Examples of anaerobic exercise are sprinting, jumping and weight-lifting.
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Understand the benefits of each. Aerobic activity exercises the heart and lungs and therefore strengthens the cardiovascular system. Aerobic exercise can be carried out for longer periods of time and more calories are consumed -- making it the exercise of choice for people looking to lose weight.
Anaerobic, or anabolic exercise is better suited to power and strength athletes and fitness enthusiasts. Anaerobic metabolism is triggered and the fast-twitch muscle fibers are enhanced. Regular anaerobic training will lead to muscle hypertrophy (increased size).
Including some form of anaerobic training into your workout regime will have some benefits and spice up your routine. Try performing sprint intervals to improve your lactate threshold and even enhance your endurance capabilities.
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Tips & Warnings
Always consult with your doctor or physician before radically changing your exercise habits.
References
Resources
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