Aerobic exercises are endurance-type exercises that increase a person’s pulse rate and respiration rate over relatively extended durations. Anaerobic exercises are exercises that involve brief spurts of intense activity.
Examples of aerobic exercise include vigorous strolling and pedaling a bicycle. Sprinting and weightlifting are forms of anaerobic exercise.
In this article, we outline the similarities and differences between aerobic and anaerobic exercise. We also explain some of the potential benefits and hazards of these two forms of exercise and how often people should perform each one.
Definitions
Below are some definitions of aerobic and anaerobic exercises.
Aerobic exercises
Aerobic exercises are endurance-type exercises in which a person’s musculature move in a rhythmic and coordinated manner for a sustained period.
People refer to these exercises as aerobic because they require oxygen to generate energy. Aerobic exercises increase a person’s pulse rate and respiration rate to supply more oxygen to the body’s musculature.
Examples of aerobic exercise include:
brisk walking running cycling swimming
Anaerobic exercises
Anaerobic exercises are those that involve brief, intense spurts of physical activity.
These exercises are anaerobic because they do not entail an increase in the absorption and transportation of oxygen. During anaerobic exercise, the body breaks down glucose stores in the absence of oxygen, leading to an accumulation of lactic acid in the muscles.
Examples of anaerobic exercises include:
sprinting weightlifting high intensity interval training (HIIT)
Differences
The main differences between aerobic exercise and anaerobic exercise are:
How the body utilizes conserved energy the intensity of the exercise the length of time that an individual is able to maintain the exercise
Aerobic exercises tend to be rhythmic, mild, and of extended duration. Anaerobic exercises tend to entail brief bouts of high intensity activity.
Generally speaking, aerobic exercise helps increase endurance, whereas anaerobic exercise helps increase muscle mass and strength.
Similarities
A review observes that both aerobic and anaerobic exercises are advantageous for the cardiovascular system. Both exercise forms assist by:
- strengthening the cardiac musculature
- promoting circulation increasing metabolism aiding weight management
- According to the Centers for Disease Control and Prevention (CDC), either form of exercise helps lower a person’s risk of the following health
Benefits and Risk
While both forms of exercise provide a variety of benefits, these may differ marginally.
Benefits of aerobic exercise
In general, aerobic exercises increase the heart rate and respiration rate and enhance circulation. In this manner, they enhance a person’s cardiovascular health.
Some potential benefits of aerobic exercise include:
- increasing stamina and minimizing exhaustion
- assisting weight management
- reducing blood pressure
- increasing levels of “good” cholesterol and diminishing levels of “bad” cholesterol in the blood stimulating the immune system
- improving mood improving sleep slowingTrusted Source losses in bone density
A study investigated whether regular aerobic activity reduced a person’s mortality risk. The study found that individuals who engaged in a total of 1–2.4 hours of moderate jogging over two or three runs per week had a substantially reduced risk of mortality than those who did not exercise.
However, individuals who practiced strenuous jogging appeared to have the same mortality risk as those who did not exercise at all. This finding suggests that moderate aerobic exercise can help reduce the risk of mortality but that high intensity aerobic exercise may not impart any added advantage.
Risks of aerobic exercises
Aerobic exercises are beneficial for most individuals. However, individuals should speak to a doctor before they begin practicing aerobic exercise if they:
- have a preexisting cardiovascular condition, such as: a heart condition
- coronary artery disease
- elevated blood pressure
- blood clots are at risk of developing a cardiovascular condition
- are recovering from a stroke or another form of cardiac event
Doctors may be able to make specific exercise recommendations or propose sensible restrictions to help a person ease into regular aerobic exercise.
A person with a sedentary lifestyle should also ease into physical activity progressively. The abrupt introduction of extended duration, high intensity aerobic exercise may place unnecessary burden on the body.
Benefits of anaerobic exercises
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Similarly to aerobic exercise, anaerobic exercise has beneficial effects on a person’s cardiovascular health.
However, in comparison with aerobic exercise, anaerobic exercise demands more energy from the body within a shorter time frame. As such, anaerobic exercise may be particularly beneficial for individuals who are seeking to lose body flab.
Anaerobic exercise also helps a person acquire or maintain muscle mass and increase bone density.
Risks of anaerobic exercises
Anaerobic exercise is typically more demanding on the body and requires higher levels of exertion. As such, people should ensure that they have a fundamental level of fitness before engaging in intense anaerobic exercises.
People with underlying health concerns should speak to a doctor before adding any anaerobic exercise to their regular workout routine.
It can also be beneficial to work with a personal trainer when attempting anaerobic exercises for the first time. A personal trainer can ensure that the individual performs the exercises correctly to reduce the risk of overexertion or injury.
Mercado Wolski