Monday, June 6, 2011

Low Intensity or High Intensity: Cardio exercise or Anaerobic ...

Many fitness regimens, especially those for beginners, incorporate aerobic exercise as a key component. However, should they incorporate anaerobic exercise as well? To answer this, you must understand the difference between aerobic and anaerobic exercise as well as the benefits to be gained from each. The contrast is really low intensity vs high intensity. Most people are familiar with aerobic varieties, which are the low intensity cardio programs designed to burn fat; anaerboic is less well-known. Anaerobic exercise includes high intensity exercise like HIIT routine or a strength training regimen.

Aerobic literally means ?with oxygen.? Oxygen is required to keep muscles in motion for a long period of time. Muscles use this oxygen to burn fat. Aerobic exercise is low to moderate in intensity and of extended duration, such as swimming, jogging, skiing or biking.

If aerobic is ?with oxygen? it?s easy to see that anaerobic is ?without oxygen.? You, of course, still require oxygen to do anaerobic exercise, however, your muscles do not get sufficient oxygen to create energy needed to maintain a high intensity work out. Without the oxygen, your muscles are forced to burn glycogen, a component of carbohydrates. Exercise that is intense and of short duration is considered anaerobic activity, such as weight training or sprinting.

There are a number of health benefits to aerobic exercise. At least 30 minutes of daily activity can help improve your heart, lungs and blood flow which ultimately lead to a longer life. These are among the other benefits:

1. Weight Reduction

2. Better endurance

3. Enhanced immune system activity

4. Lower risk from such diseases as high blood pressure, type 2 diabetes, stroke and other heart problems and even certain types of cancer

5. Improving circulation and the cardiovascular system

6. Increased good cholesterol, decreased bad cholesterol

Anaerobic exercise also offers quite a few benefits. Anaerobic exercise makes your muscles stronger and helps decrease body fat. A strength-training regimen will help build muscle mass, decrease body fat, increase bone density, and give you much of the same sorts of general health benefits you get from aerobic activity. Another common form of anaerobic training is a HIIT routine, which involves short bursts followed by recovery periods. It has been demonstrated that this sort of exercise increases metabolism after the routine, which results in more calories burned than with a low intensity work out. There?s also the release of HGH, a hormone that promotes fat loss and muscle gain. You?ll also enjoy an improved aerobic capacity and much better cardiovascular system.

Aerobic and anaerobic exercises both have their own special benefits that will help you lead a healthier life. Therefore, both are a valuable part of any fitness routine. But, a beginner should start out with an aerobic exercise regimen. To perform high intensity anaerobic training, you must have a good aerobic base built up. Fitness experts debate about whether aerobic vs anaerobic exercises should be performed. For most of these regular exercisers, aerobic activity often seems far too easy and doesn?t seem to provide any real benefit, especially when compared to anaerobic exercise. Aerobic exercise should still be included though as there are important health benefits to lower intensity exercises. Additionally, too much anaerobic exercise can lead to burnout or overtraining.

The next time you are deciding between aerobic vs anaerobic routines, keep in mind that the key question is really low intensity vs high intensity. Aerobic training is low intensity, long duration and anaerobic training is high intensity, short duration. Aerobic exercises like walking or jogging offer numerous health and cardiovascular benefits while anaerobic exercises such as a strength training routine or HIIT routine generally allow for more efficient fat burning and muscle building.

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