What is the Difference Between Anaerobic Training and Aerobic Training?

On one hand, anaerobic exercise is a physical exercise intense enough to cause lactate to build. It is used by athletes in non-endurance sports to promote strength, speed and power. It is also common with body builders to build muscle mass. Some examples of anaerobic training include, isometrics, sprinting, cycling classes, box jumps, lifting, heavy weight lifting, running, biking, jumping rope, hill climbing and interval training.

Anaerobic Training:

  • Absence of oxygen
  • Works type ii muscle fibers= increased size strength muscles
  • Exercise until you gas out
  • Feel the burn because oxygen builds up and lactic acid builds up
  • Sustain this kind of activity for a certain time
  • Boosts metabolism: Prevents weight gain
  • Exercise makes it hard to get fat
  • Strength training
  • High Intensity
  • Develops force
  • Burns calories when body is at rest
  • Short Duration

On the other hand, aerobic exercise is sometimes known as “cardio” exercise that requires pumping of oxygenated blood by the heart to deliver oxygen to working muscles. Aerobic exercise stimulates the heart rate and breathing rate to increase in a way that can be sustained for the exercise session. Some examples of aerobic training are, cardio machines, spinning, running, swimming, walking, hiking, aerobic classes, dancing, cross country skiing, squats, circuit training, stationary biking, walking, jogging and kickboxing.

Aerobic Training:

  • Requires the presence of oxygen
  • Works type I muscle fibers
  • Muscle endurance and capillary size increases
  • Heart rate between 120BPM & 150BPM
  • Heart muscle to pump blood more efficiently
  • Sustain this kind of activity for an extended time
  • Burn fat = weight loss
  • Stopping mid-way during exercise can cause you to gain weight
  • Incorporating balance is key
  • Cardiovascular training
  • Continuous
  • Long duration
  • Develops stamina
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