Aerobic exercises are those in which oxygen is used to generate energy and are normally performed for a long period and have a light to moderate intensity.
On the other hand, anaerobic exercises are those that do not use oxygen as an energy source, with the metabolism carried out in the muscle itself, and are practiced for a short period of time and have moderate to high intensity.
Both aerobic and anaerobic exercises are important and have several health benefits, such as improving physical conditioning, increasing muscular strength and resistance, as well as reducing the risk of cardiovascular diseases. Discover other benefits of physical activity.
Aerobic exercises
Aerobic exercises are those in which oxygen is needed to produce energy. These exercises are normally long-lasting, activate more than one muscle group and have a light to moderate intensity, being important to improve cardiorespiratory function and stimulate physical resistance, in addition to favoring caloric expenditure.
Best aerobic exercises
Some of the main aerobic exercises are:
- Runs and walks, which can be done both outdoors and on the treadmill and are very efficient for weight loss and improving physical conditioning. It is important to perform the exercise so that the heartbeat is accelerated, but not to the point where the person cannot speak or becomes ill. Despite being a safe type of exercise, it is important to be supervised by a professional, as incorrect running, in particular, can lead to hip or knee injuries;
- Cycling, which can increase caloric expenditure and thus help with weight loss and tone the lower muscles, especially legs and butt. Exercises on the bike are safe and can be adapted according to the person’s physical condition and, as it is a low-impact exercise, it can be practiced by pregnant women, sedentary people or people with joint problems. Discover the benefits of the exercise bike;
- Ellipticalso called Transportis a device that provides 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 the other benefits of dancing are.
Furthermore, 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 physical conditioning and working various muscle groups. Find out which aerobic exercises you can do at home.
Main benefits of aerobic exercise
The main benefits of aerobic exercise are:
- Strengthening the heart muscles;
- Improves physical conditioning;
- Improves cardiorespiratory resistance;
- Decreases blood pressure;
- Helps with weight loss;
- Tones the muscles of the lower limbs.
To ensure the benefits of aerobic exercise, it is important that it is practiced regularly and is part of a healthy eating routine.
Anaerobic exercises
Anaerobic exercises are those of short duration but whose intensity is higher, so that a more intense effort must be made and there are fewer muscles activated, resulting in greater production of lactic acid.
These exercises are mainly practiced by people who want to increase lean mass and lose fat, in addition to increasing muscular resistance, making these exercises great allies for weight loss.
Best anaerobic exercises
The best anaerobic exercises are:
- Bodybuilding and strength exercises, in which muscles are subjected to stress and resistance, favoring the gain of muscle mass, favoring the loss of body fat, improving posture, strengthening bones and improving cardiorespiratory function. See other benefits of bodybuilding;
- Speed Exercisesin which the person must perform maximum effort during a specific period or during the established distance.
It is important that anaerobic exercises are practiced according to the guidance of the physical education professional to ensure correct execution and high intensity.
Main benefits of anaerobic exercise
The main benefits of anaerobic exercise are:
- Increases muscular resistance;
- Reduces the loss of bone mass, in addition to strengthening bones;
- Strengthens the muscles;
- Reduces the concentration of fat in the body;
- Promotes muscle mass gain.
After anaerobic exercise, the body continues to burn calories, which accelerates the weight loss process. However, for fat loss and muscle mass gain to be constant and associated with other health benefits, it is important that these exercises are carried out in conjunction with aerobic exercise, in accordance with 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 recommended by a physical education professional, and with a balanced diet that should be recommended by a nutritionist. Find out how to eat healthy to lose weight.
Before exercising, it is important to carry out a physical assessment, in which 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.
