Aerobic and Anaerobic Resistance: Differences and Exercise

In this blog, we regularly refer to aerobic and anaerobic exercise, pointing out that the former is associated with prolonged low to medium intensity effort, while the latter is associated with explosive, high intensity effort in short periods of time. But in this post, we are referring to an even more specific term: aerobic and anaerobic resistance. We’ll tell you what they are, why they are important, and how you can work over and over again.

Resistencia Aeróbica y Anaeróbica

Differences between aerobic and anaerobic resistance

The difference between aerobic and anaerobic resistance is the main source of energy that our body uses in both cases. Let’s take a look at this separately:

  • Aerobic resistance associated with fatigue and cardiopulmonary exhaustion primarily uses fat from our body for energy. For this reason, aerobic exercise is best for burning fat and therefore losing weight.
  • Anaerobic resistance is most associated with muscle fatigue and uses two more direct sources of energy: glucose or phosphocreatine. The term “anaerobic” which means “no oxygen” indicates that the oxygen supply is low due to the energy requirement for effort. If the effort is very short, it will be lactic-anaerobic resistance, since lactic acid is not produced, but if the intense effort is longer (up to 2 minutes), it will be lactic-anaerobic resistance to generate this acid and remain in the muscles, which causes mentioned muscle fatigue. Using this ability results in muscle toning or weight gain.

Ideal to have a good response to aerobic and anaerobic resistance, not just one of them. While it is true that the first thing that usually works is aerobic capacity, as it is the foundation of everything and the ability to train at medium to low intensity, working anaerobic capacity is key to achieving optimal physical performance in stadiums. more advanced. So here are some exercises you can do to teach them.

Resistance Exercises

Aerobic and anaerobic resistance can be worked out separately, although the line dividing one from the other can be thin, with disciplines and exercises that work both. In any case, the most recommended sports for good aerobic resistance are:

  • Walking
  • Running
  • Swimming
  • cycling
  • Fitness

On the other hand, some of the best exercises for anaerobic resistance are:

  • Weightlifting
  • I work with strength machines in the gym
  • Athletics, with short burst sprints for explosive work
  • Strength lifting: javelin throw, discus throw, shot put, etc.
  • High-intensity workouts like CrossFit.

Some sports disciplines, as we have seen in this blog, work on both aspects, such as a body pump or a HIIT procedure. Anyway, if you are starting out, the main recommendation is to start with aerobic work for beginners, gradually increasing the intensity, and then start with anaerobic explosive exercises.

As far as clothing is concerned, there is little difference between the items used to work with aerobic and anaerobic resistance, as many sportswear can be used in both cases: for example, Sneakers are valid for a relaxed race or for a series of sprints or jumps. With regard to sports equipment, in the second case, weight elements such as dumbbells, discs or weights come into play, which leads to an increase in the effort to be made, and heart rate monitors become more useful to always monitor the reaction well. cardiac stress with overexertion.

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