Aerobic vs. Anaerobic Exercise: What’s the Difference?
When we talk about exercise, there are two main types: aerobic and anaerobic. They each work differently in our bodies and have unique effects. Let’s break it down:
What is Aerobic Exercise?
- Energy Use:
- Aerobic exercises mainly use oxygen to create energy.
- They rely on carbohydrates and fats.
- Examples include jogging, cycling, and swimming at a moderate pace.
What is Anaerobic Exercise?
- Energy Use:
- Anaerobic exercises do not need oxygen to create energy.
- They produce energy quickly but in smaller amounts.
- Examples include sprinting, weightlifting, and doing high-intensity interval training (HIIT).
How Do They Affect Our Bodies?
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Heart Rate:
- Aerobic: Your heart rate goes up to about 60-80% of your maximum. For a 20-year-old, this means a heart rate of around 120-160 beats per minute (bpm).
- Anaerobic: Your heart rate can go higher, often reaching 85-90% or more during short, intense bursts.
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Breathing Rate:
- Aerobic: Breathing gets a bit faster to take in more oxygen, usually reaching 20-25 breaths per minute.
- Anaerobic: Breathing increases quickly, often going above 30-40 breaths per minute during very intense efforts.
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Lactic Acid:
- Aerobic: There is little lactic acid because there’s enough oxygen.
- Anaerobic: A lot of lactic acid builds up, which can make your muscles feel tired. Levels can reach 4-8 mmol/L.
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Muscle Use:
- Aerobic: Uses slow-twitch muscles, which are good for endurance (like running long distances).
- Anaerobic: Uses fast-twitch muscles, which help with quick and strong movements (like sprinting).
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Effects on the Body:
- Short-term: Aerobic exercise helps your heart work better; anaerobic exercise boosts strength and power.
- Long-term: With regular aerobic training, your resting heart rate may drop by 10-20 bpm. Anaerobic training can increase muscle size by about 5-10% over a few weeks.
Knowing these differences can help you choose the right type of exercise for your fitness goals!