Aerobic exercises are those where there is the use of oxygen to generate energy and are usually performed for a long period and have light to moderate intensity, such as racing and pedaling, for example.
On the other hand, anaerobic exercises are those that use oxygen as energy source, and the metabolism is performed in the muscle itself. Anaerobic exercises are usually performed for a short time and have moderate to high intensity, being more associated with muscle mass gain and muscle stiffening.
Both aerobic and anaerobic exercises are important and have several health benefits, such as improved fitness, increased muscle strength and endurance, and decrease the risk of cardiovascular disease. Know other benefits of physical activity.
Main benefits
Aerobic and anaerobic exercises are great for promoting weight loss and improving physical fitness. In addition, other benefits of aerobic and anaerobic exercises are:
- Strengthening of the heart muscles;
- Improves physical fitness;
- Increases muscular endurance;
- Decreases blood pressure;
- It decreases the loss of bone mass, besides strengthening the bones;
- Improves cardiorespiratory resistance;
- Tightens the muscles;
- Decreases the concentration of fat in the body;
- Promotes muscle mass gain.
The practice of aerobic exercise is associated with a faster caloric loss, however, the loss of calories after exercise is more intense with the practice of anaerobic exercises, besides that this type of exercise is more efficient with respect to mass gain muscle and stiffening of the musculature.
Thus, for best results it is important that regular aerobic and anaerobic exercises be performed with 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 endurance, as well as favoring caloric expenditure. The main aerobic exercises are:
- Runs and walks, which can be done both on the street and on the treadmill and are very efficient for weight loss and improved fitness. It is important to perform the exercise so that the heart rate is accelerated, but not to the extent that the person can not speak or suffer from it. Although it is a safe type of exercise, it is important to have a professional follow-up, since incorrect practice of races can lead to injuries to the hip or knee;
- Pedaladas, which can increase caloric expenditure and thus assist in weight loss and toning the lower muscles, especially legs and butt. The exercises on the bike are safe and can be adapted according to the physical conditions of the person and, because it is a low impact exercise, it can be practiced with pregnant women, sedentary people or with problems in the joints. Know the benefits of ergometer;
- Elliptical, also called Transport, is a device that provides movement of both arms and legs, activating virtually 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 dance are.
In addition, exercises such as rope jumping and climbing and descending stairs, for example, can be practiced at home and are great for stimulating movement, improving fitness and physical and working various muscle groups. Find out what aerobic exercises can be done at home.
Better anaerobic exercise
Anaerobic exercises, which are those of short duration but whose intensity is highest, are practiced mainly by people who want to increase lean mass and lose fat, in addition to increasing muscular endurance, these exercises being allies for weight loss.
The most practiced anaerobic exercise is bodybuilding which, in addition to decreasing body fat and promoting muscle mass gain, improves posture, strengthens bones and improves cardiorespiratory function. See other benefits of bodybuilding.
After anaerobic exercise the body continues to spend calories, which accelerates the process of weight loss. However, for fat loss and muscle gain to be constant and associated with other health benefits, it is important that these exercises be performed in association with aerobic exercise, according to the professional orientation, 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 make a healthy diet to lose weight.
Before doing exercises, it is important to perform a physical assessment, in which the percentage of fat, BMI, bone density and percentage of water in the body are measured, and examinations that may indicate cardiovascular and respiratory health, so that the physical education professional the best exercise according to the health of the person.
