Many people mistakenly believe that all vigorous forms of exercise are aerobic in nature. However, some forms of vigorous exercise are actually anaerobic, and have quite a different effect on the body. If you are just getting started on an exercise regimen, this information will allow you to sort out the gap between the two and tailor your workouts accordingly.
So exactly what's the definition of aerobic exercise? Aerobic means with oxygen,' where anaerobic is without oxygen. ' No, that does not entail holding your breath while exercising! Rather, it refers to cellular tissues producing energy without having to depend on oxygen availability. Alternatively, you may have guessed that aerobic exercise requires large supplies of oxygen to generate energy. The fundamental difference between aerobic and anaerobic exercises is that simple.
And, to broaden this topic..
A more elaborate definition is that during aerobic exercise, activity is so sustained that it requires large amounts of oxygen. The muscles utilize oxygen to burn fat and glucose to manufacture adenosine triphosphate (ATP)-the basic energy vehicle for all cells in the body. Glycogen is transformed into glucose during the early stages of the aerobic exercise. If glucose stores become depleted, fat is metabolized as fuel. It's interesting to see that runner's high' occurs when muscles have exhausted their immediate glycogen stores and begin relying only on oxygen. This releases endorphins in the brain.
The muscles being used rely on energy-producing processes that do not require large amounts of oxygen during anaerobic exercise. Instead, the body metabolizes muscle glycogen to produce power. Glycogen is supplied by blood sugar, which is made by the liver from dietary amino acids and carbohydrates-- whole grain, of course! Anaerobic exercise is so fast and brief that it does not have time to build on oxygen, so glycogen is used.
It's important to know the different types of exercises that produce an aerobic vs. anaerobic effect. Anaerobic benefits are produced by brief, high-intensity activities, whereas in the aerobic zone, effort is moderate with a steady heart rate.
Specific types of anaerobic exercise include tennis, weight lifting, sprinting and jumping. If you 'd prefer not to frequent a gym, weight lifting can be carried out in the comfort of your own home. A few dumb-bells, a weight bench and medicine ball are all you need.
Combining aerobic and anaerobic exercise is vital to maintaining overall balanced fitness. While most associate getting into shape with aerobic activities, anaerobic exercise is a beneficial complement to aerobic exercise. Weight lifting is a good way to add even more tone and definition beyond what aerobic training provides, for example.
So, combining aerobic and anaerobic exercise is essential to your fat loss success. But how you combine the two is still more important, If you have been combining aerobic and anaerobic exercise with bodybuilding weight training followed by aerobic exercise and failed to obtain the fat loss results you wanted... you are not alone.
Combining aerobic and anaerobic exercise isn't enough... you require to combine both to get maximum fat loss results.
Be sure to consult with your physician before beginning any exercise regimen. Also, it is very important to begin any exercise program slowly. Many people overdo it and lose motivation or worse yet, sustain injury. You may experience a little soreness the day after working out in the beginning; but if you're so sore that you will be able only work out one or two times per week it is counter-productive. Make exercise a healthy habit by doing a little every day; you can enhance the intensity as you build endurance and strength over time.
You must exercise 4 to 5 days a week considering that you're generally fit. The duration could be anything between 30 minutes to an hour. This shouldn't include warming up time before exercising and cooling down time after exercising.
A daily exercise routine is only one factor in the equation for optimum health, of course. You should also enjoy a nourishing and delicious diet, get eight hours of sleep every night, say no habits such as smoking and excessive drinking, and make sure you get the full range of vitamins and minerals that your body needs to look and feel its best.