Aerobic Versus Anaerobic Activity
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Aerobic activity means using the same large muscle groups, rhythmically, for a period of fifteen to twenty minutes or longer while maintaining a heart rate of sixty to eighty percent of maximum. A heart rate of 90 to 100% of maximum is not sustainable by most people for long periods of time. The “rule of thumb” for aerobic activity is that you should be able to carry on a short conversation while doing exercising. Such activities include walking, biking, jogging, swimming, and cross-country skiing. Aerobic means “with air” or oxygen. Aerobic exercise conditions the heart and lungs by increasing the oxygen available to the body and by enabling the heart to use oxygen more efficiently.
In addition to cardiovascular benefits, other benefits of aerobic exercise include control of body fat, increased resistance to fatigue, muscle toning, and improved mood. Aerobic fitness is an ongoing process and requires exercise at least four times a week. To improve aerobic fitness, it is encouraged six times per week.
Anaerobic exercise means without oxygen. This does not mean holding your breath while exercising. Rather, it refers to cell tissues producing energy without having to rely on oxygen availability. Anaerobic activity is short in duration and high in intensity. These activities include racquetball, downhill skiing, sprinting, football, and softball. Anaerobic activity is usually done at or near maximum heart rate.
Combining aerobic and anaerobic exercise is essential to balanced fitness. This is most commonly referred to as interval training. For example, a runner may go for a “long run” and maintain a lower heart rate over distance. During that same run, or on a separate training day, he may run some up-tempo sprints. The benefit will be a greater speed and ability to run fast over longer periods. Another example would be the swimmer who combines weight lifting in her training program in the water, producing power, speed, and endurance.