To achieve an optimal level of fitness, your regimen needs to include both aerobic and anaerobic exercise. Aerobic exercise increases your breathing and heart rate for an extended period of time, while anaerobic exercise involves concentrated bursts of energy. Because they are performed at different levels of intensity, your body responds differently to them. Consult with your health care provider before beginning an exercise program.
Considerations
While you exercise, your body burns primarily glycogen for energy. Glycogen is the form of glucose that you get from carbohydrate foods. After you consume carbohydrates, some glucose is burned immediately, while the rest is converted to glycogen and stored in your liver and your muscles. During anaerobic exercise, the body relies totally on glucose for fuel. During the initial stages of aerobic exercise, the body burns stored glycogen for fuel. However, once your glycogen stores are depleted, you begin a process of burning your stored fat for fuel. Many athletes who compete in long-distance events are aware of the importance of stored glycogen, and will adjust their diet accordingly.
Types
Many different sports are forms of anaerobic exercise. In many competitions, short bursts of intense effort are alternated with periods of relatively little intensity. In baseball, for example, running to first base is anaerobic exercise followed by standing on the base. In basketball, you may sprint the entire length of the court, and follow that anaerobic burst with a rest on the foul line. Examples of other forms of anaerobic exercise are sprinting, weightlifting, tennis and racquetball. Aerobic exercise, on the other hand, is long in duration and relatively low in intensity. Any activity that calls upon your heart and lungs to work for an extended period of time is aerobic. Examples of aerobic exercise are jogging, lap swimming and cycling.
Benefits
Aerobic exercise strengthens your heart and increases your lung capacity. Consequently, many of the benefits of aerobic exercise are linked to your cardiovascular system. Aerobic exercise helps to reduce LDL -- bad -- cholesterol, and regulates your blood pressure. Increasing your aerobic fitness level can help you maintain a healthy weight and improve the quality of your sleep. Anaerobic exercise requires you to generate power; consequently, you increase your lean muscle mass. An increase in your lean body mass creates a higher basal metabolism, and you burn more calories at rest.
Warning
To prevent injury, warm up and stretch before beginning aerobic or anaerobic activities. For example, walk briskly for five to 10 minutes before jogging. When you are lifting weights, stretch between your sets of exercises. Perform your stretches gently, and avoid bouncing type movements.
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