Are you thinking about losing weight and you have no idea what Types of Physical Exercise is best? In this article you will find why and what options offered by each. Exercises can be aerobic or anaerobic, concepts that refer to the way the body gets liveliness. If you need oxygen, it is called aerobic, and if not needed, anaerobic. The best thing for health is to combine both.
If the aim is to lose weight, keep in mind that although aerobic exercise burn fat, you should combine it with anaerobic exercise to increase muscle.
The best for health: combine both exercises
In fact, the two Types of Physical Exercise involved in performing any physical activity, so right thing would be to say that an exercise is predominantly aerobic or anaerobic predominantly.
Aerobic exercise helps to work endurance and lung capacity, but both exercises, aerobic and anaerobic, make work the circulatory system and heart. During the practice of anaerobic exercise is forcing the heart to pump blood quickly over a short period of time, and this helps to strengthen the circulatory system. Combine and alternate both exercises is therefore beneficial to the body.
If the aim is to lose weight, keep in mind that although aerobic exercise burn fat, you should combine it with anaerobic exercise to increase muscle. By exercising the body weight, the body also needs to burn calories to generate more muscle, although weight loss will take longer to be seen. In the long term, increased muscle mass helps to remove excess fat and control weight.
Types of Physical Exercise
- Aerobic Activities
- Anaerobic activities
- Brisk walking.
- Running at a moderate pace.
- Cross country ski.
- Short runs at high speed.
- Artistic gymnastics.
- Football (is considered an aerobic-anaerobic sport).
Aerobic exercise is based on the development of activities with less intensity than those in anaerobic exercise, but for longer periods of time (walking, running, swimming and cycling), with the aim of achieving greater strength. For the energy needed to perform these types of physical exercise, you must burn carbohydrates and fats, and this requires oxygen. People who want to lose weight usually perform this type of exercise because it burns fat and also to use a lot of oxygen, increases lung capacity and is beneficial to the cardiovascular system.
Unlike anaerobic exercise, aerobic does not increase muscle mass.
To calculate the intensity of aerobic exercise heart pulsations per minute are measured. The maximum number of beats per minute (NPM) that are considered safe for a healthy heart is calculated using a constant of 220 (in the case of men) and 210 (for women), which is subtracted from the age of subject. For example, in the case of a woman 45 years his NPM would be 210-45 = 165.
According to these parameters, it is considered an aerobic exercise that is gentle when they reach between 55% and 60% of NPM, moderate if it reaches 60% -75%, and strong made between 75% and 85%. If exceeded 85% is considered to have executed an important anaerobic exercise component. The exercise is getting greater benefits moderate aerobic exercise.
Benefits of aerobic exercise
The main benefits you can get with the practice of aerobic exercise are:
Can lose weight by reducing body fat. As explained above, aerobic exercise uses fat as the main energy source, so it is the most beneficial type of exercise for people with obesity or overweight. In addition, to define muscles, you must first remove localized fat between them. To achieve weight loss, exercise should regularly practice and with moderate intensity.
Improves cardiovascular function and lung capacity, both in healthy individuals and patients with a coronary disorder. Also facilitates blood circulation and oxygenation of the body, which results in increased capacity for efforts, and an overall improvement of various body functions.
Positively influences the mood, improve self-esteem, sleep quality and general welfare of the individual. When exercising, endorphins are released in the brain, proteins associated with the inhibition of pain and generating pleasurable sensations.
Increases levels of absorption of calcium, strengthening bones and reducing the risk of fractures.
Helps lower blood pressure and reduce levels of LDL (“bad”) cholesterol, while increasing HDL cholesterol (“good cholesterol”). Thus, it decreases the risk of stroke.
Tips for aerobic exercise
Here are some tips that you follow is suitable for all kinds of aerobic exercise:
Before you start doing aerobic exercise (such as any exercise or sport in general) it is necessary to pass a medical examination to assess cardiovascular conditions, and other physical aspects that should be considered before choosing the right one for each person exercise.
Very low so people with significant overweight, or a bone, respiratory, heart disease, etc., should be started gradually intensifying the duration and frequency of exercise gradually.
Exercise should start with a warm up, about 10 minutes, to prevent injury to the muscles, especially if you are going to practice an exercise of moderate or high intensity occur.
Always wear comfortable clothing that allows sweat easily, and appropriate footwear.
Adequately hydrated before, during, and after completion of this types of physical exercise.
The duration of exercise, to achieve optimal results, you must be at least 30 minutes, and ideally it is practiced between 3 and 7 times a week.
At the end, it is convenient to a session of muscle stretching to avoid injury and discomfort.
Anaerobic exercise is to conduct high-intensity activities like weight lifting, short at high speed races, doing crunches, or any exercise that requires a lot of effort for a short time. Trained with anaerobic exercise muscles provide increased performance when performing activities of short duration and high intensity, so this types of physical exercise is used to acquire power and muscle mass, and serves to strengthen the musculoskeletal system.
The word anaerobic means “without oxygen” and in this case refers to the energy exchange without oxygen that occurs in the muscles when performing this types of physical exercise. For this reason, in principle, anaerobic exercises do not seem the most recommended when you want to lose weight because they use energy sources accumulated in the body, such as glucose, instead of using fatty acids, which do require oxygen to be metabolized .
However, we must bear in mind that anaerobic exercise increases muscle mass, and muscle cells need energy so, to expend more energy, the body needs to use fatty acids booking. It is advisable to practice the two types of physical exercise to keep fit and have good health.
Before starting the anaerobic training must perform an aerobic warm-up and stretching to avoid injury.
If you are a beginner, keep in mind that anaerobic exercise should be practiced gradually and include anaerobic exercise intervals during each session of aerobic exercise. For example, when you walk, you can run 10 to 60 seconds, and then continue with a longer recovery period.
Sessions Anaerobic exercise is convenient finish them always doing stretching and some activity aerobic, such as walking or cycling, because this way the lactic acid from the muscles is removed and prevents unpleasant shoelaces appear, while blood circulation is facilitated, and the functionality of the joints and muscle elasticity is improved.
Benefits of anaerobic exercise
Anaerobic exercise can bring major benefits to your health practice aerobic exercise are:
Develops muscle mass and strengthens muscles.
It improves the ability to fight fatigue.
It will work the heart and circulatory system and increases the amount of oxygen that can be consumed during exercise and, therefore, improves cardio respiratory fitness.
It helps prevent excess fat and control weight.
Tips for practicing anaerobic exercises
We offer some tips that should implement when anaerobic exercise type:
If you are a beginner in the exercise, and especially if you are overweight, you should start practicing low-intensity aerobic exercise until you gain strength and physically fit.
It is important to a medical examination performed before starting intensive training of anaerobic type.
Anaerobic exercise is not suitable for pregnant women.
Anyone who knows suffering from a disease should also consult with your doctor before practicing this type of exercise.
Preheating should always be performed before starting any anaerobic exercise.
Sessions should end with a round of stretching and relaxation.
You may also read our article on How regular exercise reflects positive effects on your brain