Aerobic exercise produces energy using a continuous supply of oxygen to sustain the current level of activity without needing additional energy from another source. But anaerobic exercise prompts your body to demand more energy than your aerobic system can produce. To produce more energy, your body uses its anaerobic system, which relies on energy sources stored in your muscles. Slower-paced exercises like jogging or endurance cycling are examples of aerobic exercise.
Fast-paced workouts like sprinting, high-intensity interval training HIIT , jumping rope, and interval training take the more intense approach of anaerobic exercise. Oxygen is required for the body to be able to use fat for fuel. Since aerobic exercise uses oxygen to produce energy, it can use both fat and glucose for fuel. Anaerobic exercise, on the other hand, can only use glucose for fuel. Glucose is available in the muscles for quick and short bursts of movement, and can be used when the aerobic system is maxed out for a short period of time.
When you begin to exercise vigorously, there is a temporary shortage of oxygen getting delivered to your working muscles. That means anaerobic exercise must be fueled using glucose through a process called glycolysis. Glycolysis occurs in muscle cells during high-intensity training without oxygen, producing energy quickly. This process also produces lactic acid, which is the reason why your muscles get so tired after the energy burst. By engaging in anaerobic exercise regularly, your body will be able to tolerate and eliminate lactic acid more effectively.
But the benefits that come with the intense fitness regime are enough to make you want to power through your next workout. Anaerobic activity — like resistance training — can increase the strength and density of your bones. This is a very challenging way of exercising, so don't start here if you're a beginner. Going too hard and fast could put you at risk for injury and discomfort, so start with aerobic interval training offered by a beginner interval workout.
Because anaerobic exercise is more demanding on your body than aerobic exercise, proper recovery is key. Once you do work up to incorporating some anaerobic exercise into your workouts, remember that you'll need full recovery afterward.
You should only do this type of exercise two to three times a week with one to two rest days in between. Anaerobic activities can be added into your regular workout. Both cardio exercises or dynamic strength training moves can be anaerobic. Options include:. You can try these or similar options, or add bursts of very high-intensity cardio to a regular steady-state workout.
For example, if you're running on a treadmill, hop off every five minutes and do 30 to 60 seconds of intense cardio exercises like these:. Whenever you're starting a new workout regimen, remember to begin slowly. Give your body time to adjust to the new sequence of moves and don't push it past its limits.
Always perform a warm-up routine before beginning a high-intensity anaerobic workout. Go for a slow jog at recovery pace or do dynamic stretches before jumping straight into these anaerobic moves. Perform these anaerobic moves in sets. If performing strength training, do eight to 12 repetitions of the same move, then rest. Learn about which cardio exercises can help a person lose weight and for how long they should perform them.
We also provide other tips for weight loss. Regular running may reduce the risk of certain conditions and improve health in other ways. Here, learn about tips, risks, benefits, and more. Pushups are a beneficial exercise that people can do every day. Pushups can increase muscle mass and cardiovascular health. Risks include back pain…. NordicTrack Vault and Tempo both offer workout mirrors suitable for exercising at home. Learn more here. What is the difference between aerobic and anaerobic exercise?
Medically reviewed by Daniel Bubnis, M. Share on Pinterest Both aerobic and anaerobic exercises are beneficial, but they can differ in duration and intensity. Benefits and risks. Aerobic exercise types.
Anaerobic exercise types. How often should you do aerobic exercises? How often should you do anaerobic exercises? Exposure to air pollutants may amplify risk for depression in healthy individuals. Do one to three sets of 8 to 15 repetitions. Note: Make sure that the selected weight is heavy enough that by the last repetition, you feel ready to stop.
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