Today we will learn the difference between aerobic and anaerobic exercises regarding their benefits to the body and their risks. It's known that aerobic exercises increase the heart rate for a long time, and examples of these exercises are swimming, running, and cycling.
Anaerobic exercises are those where you put in a lot of effort but for a short time, like sprinting and weightlifting, the breathing rate and heartbeats differ in the two exercises. In aerobic exercises you'll find yourself breathing faster. In anaerobic exercises your body relies on stored energy instead of oxygen.
You should have specific goals to use both types to achieve results faster. If you're a beginner, you should do aerobic exercises to build your endurance. If you've been exercising for a while, you can add some anaerobic exercises to your routine but make sure you don't overdo it to avoid injury.
Benefits of aerobic exercises:
Aerobic exercises offer many health benefits including:
1- They help with weight loss.
2- They help lower blood pressure
3- They increase your endurance
4- They boost and activate your immune system
5- They strengthen the heart muscle.
6- They help control blood sugar levels.
Risks of aerobic exercises:
Aerobic exercises are good for most girls but If you have any chronic health condition, you should check with your doctor, Also, if you haven’t been active for a while, start slowly like walking for 5 minutes then 15 minutes and so on. This will help lower your risk of injury.
Benefits of anaerobic exercises:
Aerobic exercises are good if you want to tone and reshape your body. They’re also good if you’ve been exercising for a while and want to set new goals. The more muscle you build, the healthier your body gets andhelps break weight plateaus, Plus many other benefits like:
1- Strengthens muscles
2- It burns fat
3- It increases your stamina for daily activities like walking
Risks of anaerobic exercises:
Anaerobic exercises can be tough for beginners, so you need to know your level exactly before starting, and you can Get help from a personal trainer This topic will make it easier for you. If you plan to do weightlifting, you must know the right positions for each exercise because this can put you at risk.
Examples of aerobic exercises:
When you do aerobic exercises, you move the big muscles. Examples of aerobic exercises include:
- Running
- Swimming
- Walking for long periods
- Dancing like Zumba
- Climbing stairs
- Cycling
- Rowing
Examples of anaerobic exercises:
You do anaerobic exercises in less time because you put in more effort. These exercises include:
- Weight lifting
- Cycling
- Squats
How much aerobic and anaerobic exercise can you do?
The American Heart Association recommends doing aerobic exercise for 30 minutes, five days a week at least, or 25 minutes of intense aerobic exercise, 3 times a week. Anaerobic exercises depend on the individual because it varies according to each person's fitness level.
