When you exercise, your body requires a constant source of energy in order to sustain muscle activity. This energy comes from chemical processes and conversions inside your body. Depending on the intensity of activity and its duration, your body may generate energy in the form of calories from glycogen or calories from fat.
Anaerobic Exercise
Anaerobic means "without oxygen." Anaerobic exercise relies on burning calories from glycogen for energy rather than using oxygen to burn calories from fat. Glycogen is a form of glucose found in your blood which comes from converted carbohydrates processed by the liver. Anaerobic exercise involves high-intensity activities executed over a short period of time. Because the activity is very quick, the body requires a fast energy source. Oxygen and calories from fat are too slow to meet the demand; glycogen conversion is much faster. Examples of anaerobic exercise include weightlifting and sprinting.
Aerobic Exercise
Aerobic exercise simple means "with oxygen." Unlike anaerobic exercise, aerobic exercise requires large supplies of oxygen to meet its energy requirements. Aerobic exercise begins in the same way as anaerobic exercise, by using glycogen to provide energy for the body. However, as activity continues, your glycogen levels decrease rapidly, requiring your body to seek alternative sources of energy, which are found in calories from fat. In order to convert calories from fat and keep your muscles working, your body requires increased levels of oxygen, leading to aerobic exercise. Aerobic exercise increases your cardiovascular and respiratory fitness and promotes weight loss through the burning calories from fat. Examples of aerobic exercise include jogging, swimming and bicycling, although any moderate-intensity exercise that lasts for more than 20 minutes is normally considered aerobic. Although aerobic exercise does not confer great increases in muscle power, it does help to tone and define muscles.
Target Heart Rate
Because every person is different, aerobic and anaerobic exercise take place at different intensity levels for different people. You can find out where your aerobic and anaerobic zones are via your target heart rate. Your target heart rate is a range of heart rates that corresponds to your ideal workout intensity. Target heart rate is from 50 to 85 percent of your maximum heart rate. Maximum heart rate for men is 220 minus age, while for women it is 206 minus 88 percent of age. Your aerobic exercise zone is between 50 to 70 percent of your target heart rate. Your anaerobic zone is found between 70 and 85 percent. Aerobic exercise is an excellent way to improve your cardiovascular fitness, flexibility, coronary health and to lose weight. Anaerobic exercise is beneficial for increased muscle strength.
Heart Rate Monitor
A heart rate monitor is a useful tool when you are trying to exercise in your aerobic and anaerobic exercise zones. A simple heart rate monitor attaches to your wrist and displays your heart rate in real time. Use a heart rate monitor in combination with your target heart rate range to navigate between aerobic and anaerobic exercise routines.
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