Aerobic exercises are those in which oxygen is used to generate energy and are usually performed for a long period and have light to moderate intensity, such as running and cycling, for example.
On the other hand, anaerobic exercises are those that use oxygen as an energy source, the metabolism being carried out in the muscle itself. Anaerobic exercises are usually performed for a short period of time and have moderate to high intensity, being more associated with gaining muscle mass and muscle tightening.
Both aerobic and anaerobic exercises are important and have several health benefits, such as improving physical fitness, increasing muscle strength and endurance, in addition to decreasing the risk of cardiovascular disease. Discover other benefits of physical activity.
Main benefits
Aerobic and anaerobic exercises are great for promoting weight loss and improving fitness. In addition, other benefits of aerobic and anaerobic exercise are:
- Strengthening cardiac muscles; Improves physical conditioning; Increases muscle endurance; Decreases blood pressure; Decreases bone loss, in addition to strengthening bones; Improves cardiorespiratory endurance; Strengthens muscles; Decreases the concentration of fat in the body; Promotes gaining muscle mass.
The practice of aerobic exercises is associated with a faster caloric loss, however the loss of calories after exercise is more intense with the practice of anaerobic exercises, in addition to that this type of exercise is more efficient with regard to mass gain muscle and stiffening of the musculature.
Thus, for best results it is important that aerobic and anaerobic exercises are regularly followed up by a professional.
Best aerobic exercises
Aerobic exercises are usually long lasting, activate more than one muscle group and have mild to moderate intensity, being important to improve cardiorespiratory function and stimulate physical resistance, in addition to favoring caloric expenditure. The main aerobic exercises are:
- Running and walking, which can be done both on the street and on the treadmill, are very effective for weight loss and improving fitness. It is important to perform the exercise so that your heart rate is accelerated, but not to the point that the person cannot speak or feel sick. Despite being a safe type of exercise, it is important to have a professional follow-up, as the incorrect practice of running, mainly, can lead to hip or knee injuries; Cycles, which can increase caloric expenditure and, thus, assist in weight loss and tone lower muscles, especially legs and butt. The bicycle exercises are safe and can be adapted according to the person's physical conditions and, because it is a low impact exercise, it can be practiced with pregnant women, sedentary people or with joint problems. Discover the benefits of the exercise bike; Elliptical, also called Transport , is a device that provides the movement of both arms and legs, activating practically all muscles and, thus, increasing energy expenditure; Dance, which is an aerobic exercise whose caloric loss varies according to the intensity and modality of the dance practiced. See what are the other benefits of dancing.
In addition, exercises such as jumping rope and going up and down stairs, for example, can be practiced at home and are great for stimulating circulation, improving fitness and physical and working various muscle groups. Find out what aerobic exercises can be done at home.
Best anaerobic exercise
Anaerobic exercises, which are short-lived but whose intensity is higher, are practiced mainly by people who want to increase lean mass and lose fat, in addition to increasing muscle endurance, and these exercises are great allies for weight loss.
The most practiced anaerobic exercise is weight training, which, in addition to decreasing body fat and promoting muscle mass gain, improves posture, strengthens bones and improves cardiorespiratory function. See other benefits of weight training.
After anaerobic exercise the body continues to expend calories, which speeds up the weight loss process. However, in order for fat loss and muscle mass gain to be constant and to be associated with other health benefits, it is important that these exercises are performed in association with the practice of aerobic exercises, according to professional guidance, and with a balanced diet. recommended by a nutritionist.
How to lose weight in a healthy way
Healthy weight loss is possible with regular physical exercise, both aerobic and anaerobic, which should be indicated by a physical education professional, and with a balanced diet that should be recommended by a nutritionist. Learn how to eat healthy to lose weight.
Before exercising it is important to carry out a physical evaluation, in which the percentage of fat, BMI, bone density and percentage of water in the body are measured, and tests that can indicate cardiovascular and respiratory health, so that the physical education professional can indicate the best exercise according to the person's health.
