Everyone knows that exercise is good for your health. It keeps your weight under control, elevates your mood, makes you stronger and reduces your risk of chronic diseases such as high blood pressure and diabetes. But many people get confused as to what kind of exercise they should do. They hear words such as "aerobic" and "anabolic," but it's not often clear what the difference is. The truth is that you should do both, but it's good to know the difference so you can get the recommended amount of each.
Step 1
Evaluate the movement of the exercise, and determine the duration. If it involves repetitive motion in large muscle groups for an extended period of time, it's aerobic. If it involves smaller movements that focus on a particular muscle for only a few reps, it's anabolic.
Step 2
Figure out what you need to complete the exercise. If it involves weights, bands or resistance tubing, it's anabolic. Most aerobic exercises, such as walking and running, require minimal equipment.
Step 3
Subtract your age from 220 for men or 226 for women to determine your maximum heart rate. If the activity makes your heart rate climb to 70 to 80 percent of your max for an extended period, it's an aerobic activity. With anabolic activity, the higher your heart rate climbs, the shorter the duration of the exercise.
Step 4
Imagine the difference between walking and pushing against a wall. Both can make you sweat, but by walking, you're using your lower body muscles to propel you at a constant rate. In pushing against a wall, you're using your muscles against an outside force. Walking is a classic aerobic activity, and pushing the wall is a form of anabolic training.
Step 5
Think about what part of you is tired after completing the exercise. After aerobic exercise, you may be out of breath and slightly fatigued. After anabolic exercise, you may feel weak and shaky in a particular muscle if you worked it hard enough.
Step 6
Remember that aerobic exercise generally involves your whole body, and is commonly referred to as "cardio." Anabolic exercises are also known as "resistance training" and often take the form of weight lifting or body weight exercises.
Tips and Warnings
- Get a minimum of 30 minutes of aerobic exercise five days per week, and two 20-minute anabolic exercise sessions per week on nonconsecutive days to reap health benefits.
- If you are over 65 or new to exercise, check with your doctor before beginning an exercise program. Certain medical conditions and medications may change the way your body responds.
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