Define the difference between aerobic exercise and anaerobic exercise

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Define the difference between aerobic exercise and anaerobic exercise. aerobic and anaerobic exercise examples. list of aerobic exercise. anaerobic exercises. anaerobic exercises list. anaerobic exercise definition. anaerobic exercise benefits. aerobic and anaerobic exercise pdf. aerobic and anaerobic respiration

Define the difference between aerobic exercise and anaerobic exercise

Define the difference between aerobic exercise and anaerobic exercise - adance.club
Define the difference between aerobic exercise and anaerobic exercise

Aerobic exercise and anaerobic exercise

We know that car engines generate power by burning gasoline, which cannot be separated from oxygen. Similarly, human movements also need to burn fuel to gain power. Of course, the "fuel" of humans is sugar, fat, and protein.


Like the engine burning gasoline, humans also need oxygen to assist combustion when burning (ie, oxidizing) "fuel." People breathe when they exercise, and oxygen in the air enters the blood circulation system through the alveoli, and then it takes time for the arterial blood to flow into the tissue cells of the whole body.

When the exercise intensity is low, the energy consumption is also small. Oxygen has time to be transported to the tissue cells, and the "fuel" in the body is fully oxidized and "burned" to meet the energy needs of the exercise. Such exercise is aerobic exercise. Low-intensity, long-term exercise is basically aerobic exercise, such as fast walking, jogging, long-distance slow swimming, slow cycling. Aerobic exercise requires a lot of breathing air, which is a good exercise for the heart and lungs, which can enhance lung capacity and heart function.

When people are doing violent sports, such as running at 100 meters, they have already passed the endpoint in more than 10 seconds, and the oxygen that is sucked at the start is not enough to reach the cells to participate in the "burning" activities. In other words, oxygen has not yet worked, and the movement is over. In the process of using oxygen, there is a considerable time difference. This time difference determines the intense, short-term movement and becomes an anaerobic exercise. For example, 100 meters sprint, 200 meters sprint, 100 meters swimming, weightlifting, etc. are all anaerobic exercise.


Aerobic metabolism and anaerobic metabolism

The fundamental difference between "aerobic exercise" and "anaerobic exercise" is that the energy metabolism system between them is different.

Aerobic metabolism is a slow but long-lasting energy supply system. The main fuels are carbohydrates and fats. At rest, the body has a constant supply of oxygen to produce energy and maintain the basal metabolic rate. When we start exercising, such as from sitting to getting up, our energy needs increase, causing our breathing and heartbeat to speed up slightly. As long as the exercise intensity is not increased too much, too fast, our body will adjust the breathing and heartbeat, and aerobic metabolism can still maintain the body's energy needs, we will not feel too tired. Basically, we can continue to exercise for more than three minutes by relying on the aerobic metabolic energy supply system.

The anaerobic metabolic system begins to activate when the exercise intensity increases to a certain extent and the energy demand exceeds the supply capacity of the aerobic metabolic system. Anaerobic metabolism can only be divided into fuels using sugar, which is characterized by rapid energy supply but less energy production. This is one of the reasons why we will exhaust our weight when we lift a weight. The biggest disadvantage of anaerobic metabolism is that the sugar is not sufficiently "burned" to produce lactic acid. The accumulation of lactic acid leads to a decrease in the pH of muscle cells, which is another major cause of fatigue during high-intensity exercise. Anaerobic metabolic exercise can generally not exceed two minutes. Many times, you need to take a break and let your physical strength recover. When the blood takes away the anaerobic waste, you can continue to exercise.

No absolute boundaries

The above talks about the difference between aerobic exercise and anaerobic exercise. But in fact, aerobic and anaerobic seldom exist independently, and they don't change from one metabolic state to another at a time. More often they overlap each other, but sometimes aerobic metabolism dominates, sometimes Anaerobic metabolism is dominant.

In low-intensity exercises, such as walking, the proportion of anaerobic metabolism is very small. At this time, we can call it the so-called "pure aerobic" exercise. However, in almost all high-intensity exercise, aerobic and anaerobic metabolism coexist, so there is no "pure anaerobic".

In addition, whether a sport is aerobic or anaerobic depends on the individual's physical condition and training level. Walking away from the Olympic team members, many beginners may lead to anaerobic metabolism, causing muscle soreness; and the so-called heavy weight lifting for beginners may be just a warm-up for professional athletes, equivalent to their aerobic exercise.

Is it an only aerobic exercise to burn fat?

The above mentioned aerobic metabolism can be divided into fuel by fat and sugar, while anaerobic metabolism can only be divided into fuel by sugar. Is it an only aerobic exercise to consume fat to lose weight? There are three reasons:

First, as mentioned above, there is no "pure anaerobic", and the aerobic metabolism has reached the limit when high-intensity anaerobic exercise. This point, I believe that people who ran through the 400-meter sprint have experience;

Second, anaerobic metabolism mainly consumes glycogen. The result of glycogen consumption is to accelerate the aerobic metabolism to use fat to supply energy. Therefore, the combination of anaerobic and aerobic combined fat loss is better;

Third, anaerobic exercise not only consumes a lot of energy during exercise, but also owes "oxygen debt", increases the body's metabolism, and consumes energy when the body is still resting. Most of the energy consumed at rest comes from fat.

Which weight loss effect is better?

The essence of fat is the excess energy reserve. If the total energy consumed by the two sports is similar, then the weight loss effect is almost the same.

Many people who want to lose weight can change their minds and pay attention to the overall calorie consumption, instead of always looking for the special effects method of reducing fat.


If you compare weight loss to spending money, slow aerobics is like spending small amounts of money, and high-intensity anaerobic is like swiping credit cards. The former spends slower, the latter brushes faster, but as long as the total amount is equal, it is as fast as it is. Even credit cards may deduct interest, just like you have to pay off "oxygen debt", so credit cards may make you a little bit faster.

If you look closely, the best-selling girl or handsome guy in the gym is often not running on the treadmill for an hour, but silently lifting the iron in the power zone. I said this is not to let everyone go to lift iron, of course, there are people with good builds on the treadmill, but at least I want to show that anaerobic training can also have a good effect.

How to choose aerobic and anaerobic?

No sport is suitable for everyone. Which kind of exercise plan is right for you, and it depends on your own situation. These specific conditions include age, physical fitness, exercise basis, body goals, and the presence or absence of diseases.

For example, people who don't have a sports foundation just start exercising, starting with aerobic exercise, improving heart and lung function, strengthening physical fitness, and then adding anaerobic training.

Some people are born to be thin, want to strengthen muscles, body shape, they should be based on anaerobic training. On the contrary, some people are "muscles" and it is easy to grow muscles. If you want to lose weight, you should take aerobic training.

Type 2 diabetes, obesity, and fatty liver patients, as well as older people, should be aerobic exercise. Prevention of osteoporosis, bone softening, then should do anaerobic exercise.

If you have plenty of time, then the best is to do both anaerobic and aerobic (generally recommended to be anaerobic and then aerobic), to harvest the benefits of both sports. If you have a busy working life and limited exercise time, you can also combine aerobic and anaerobic HIIT (High-Intensity Interval Training) to reduce fat and shape.

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Health Information: Nutrition, Fitness, Beauty, Yoga, Gym: Define the difference between aerobic exercise and anaerobic exercise
Define the difference between aerobic exercise and anaerobic exercise
Define the difference between aerobic exercise and anaerobic exercise. aerobic and anaerobic exercise examples. list of aerobic exercise. anaerobic exercises. anaerobic exercises list. anaerobic exercise definition. anaerobic exercise benefits. aerobic and anaerobic exercise pdf. aerobic and anaerobic respiration
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