What Is Anaerobic & Aerobic Fitness?

All types of physical activities require energy from either your anaerobic or aerobic energy systems, or a combination of both, according to "Exercise Physiology" by William D. McArdle. The system used to provide your body with the necessary energy is determined by the intensity and duration of the activity you are doing. Improving both your anaerobic and aerobic fitness is essential for optimal health and overall physical fitness.

Aerobic Fitness

Aerobic fitness refers to your body's ability to efficiently deliver oxygen and other nutrients to your muscles and tissues. Aerobic exercise includes activities that use large muscle groups for a sustained period of time, such as brisk walking, running, cycling or swimming. These exercises use your aerobic energy system, which requires oxygen, and should be done as part of your regular exercise routine.

Anaerobic Fitness

Anaerobic exercises include activities that use your anaerobic energy system, which does not require energy for proper function. Some anaerobic activities include weight lifting, sprinting and sports that require bursts of high-intensity activity, such as racquetball, soccer or football. Anaerobic exercises are shorter in duration than aerobic exercises and some physical activities require the use of both anaerobic and aerobic fitness. Exercises to improve your anaerobic fitness should also be a consistent part of your regular physical fitness activities.

Recommendations

The American College of Sports Medicine recommends at least 30 minutes of aerobic exercise on four or more days each week to improve your aerobic fitness. This amount of exercise can be done in one exercise session or in shorter sessions lasting at least 10 minutes. It also recommends strength training exercises for your major muscle groups at least two times each week. Adding higher-intensity activities, including sprints or other sports that require anaerobic fitness, are also recommended a couple of times each week.

Benefits

Both anaerobic and aerobic exercises can provide your body with numerous benefits. The Centers for Disease Control and Prevention reports that physical activities of all types, in addition to improving your fitness, can lower your risk of developing heart disease, some types of cancer, type 2 diabetes and osteoporosis. Physical activity can also help you control your weight and improve your mood.

Considerations

If you have been sedentary for some time or have a condition that may affect your ability to safely exercise, visit with your doctor prior to starting an exercise program. Although light-to-moderate aerobic activities are generally safe for everyone, some types of anaerobic exercises, including weight lifting and sprinting, can increase your risk of injury if not done properly. Meeting with a trained exercise specialist may be helpful in putting together a safe anaerobic exercise program that meets your specific needs.