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Aerobic and anaerobic exercises


06.06.2014
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Aerobic and anaerobic exercises


   Aerobic and anaerobic exercises received its name from the way in which the organism acquires energy during exercise. Both types of exercise (training) are helpful in weight loss, and thus in the process of fat burning, and also in the process of building muscles and physical condition, which is our overall fitness. Understanding the difference between the two types of exercises can help you better understand how to construct your exercises and / or training to achieve objectives. So if we want to lose weight, most preferred type of exercise will be aerobic exercise. To achieve the objective it is preferred to exercise at least three times a week and a one-time training must last no longer than 30 minutes. If we want to be a "fitness" the best kind of exercise will force anaerobic exercise. To achieve the objective we should do them at least once a week.





Aerobic exercises

   Aerobic exercise is a type of activity that speeds up breathing and heart rate so that the muscles and organs of the body receives more oxygenated blood. Heart and lungs of person performing such activity shall cooperate in supplying oxygen to the body. Aerobic exercise is designed not to strain one particular muscle group but rather involve large muscle groups in your body: your legs, back or shoulder muscles. Performed evenly and uniformly, the exercises do not strain muscle but on the other hand are sufficiently intense to stimulate our circulation and mobilize the muscles to the accelerated metabolism. In the initial stage of aerobic exercise body burns stored in muscle and later in liver glycogen. Glycogen is a chemical compound that stores the excess sugar in the blood. At the time of increased energy demand, it is generated from glycogen. Glycogen in the body of the average man lasts for about 20-30 minutes of aerobic training. Once it starts missing, the body begins to reach for another energy source, which is fat. This process is called oxidation of fatty acids, or beta-oxidation - a breakdown of fat, releasing energy, and therefore aerobic exercise to induce fat burning should take at least 30 minutes. We must also remember that if we want to effectively burn fat it should not be allowed during aerobic exercise to a screeching halt. When it appears, release, probably because the body has already passed on the processes of anaerobic and fat burning is already locked. The most effective heart rate for aerobic exercise is between 55% and 85% of maximum heart rate. Aerobic exercise is exercise that we are able to perform without stop for 20 to 60 minutes. The most common aerobic exercises are: fast walking, jogging, cycling, swimming, Nordic walking, dancing, roller or ice skating, cross country skiing.



Anaerobic exercises

   Anaerobic exercise are the opposite of aerobic exercise. They rely on the performance of short, vigorous effort, which increases muscle strength, and does not improve blood circulation or breathing. During anaerobic exercise muscles produce energy in anaerobic processes. During the exercise load of specific muscle groups is so large that the blood can not keep up with the provision of adequate amounts of oxygen. Under such conditions the muscles are not able to burn fat, so the energy comes from anaerobic combustion of sugars. Anaerobic exercises by themselves do not cause fat reduction, and lead to muscle development. Only in the process of building muscle after exercise, when growth hormone is secreted, the hormone that stimulates fat burning, which is why anaerobic exercises are also important while losing weight. When you use low-calorie diet, your body draws missing energy not only from the burning fat but also muscles - up to 45% of weight loss during diet  can come from losing muscle. We should therefore periodically perform anaerobic exercise to prevent muscle loss. It is worth to know that your muscles to sustain its existence alone consume large amounts of energy. One kilogram of muscle tissue needs about 70-100 calories per day, while one kilograms of body fat requires only 2-5 calories. So the more muscle mass we have, the more we eat not taking the weight. It is also worth knowing that every time you feel after exercise, muscle pain - "sores" is a sign that our muscles grow. Anaerobic exercises are usually performed in a short, intensive, consecutive series. The most common anaerobic exercises are: crunches, pushups, sit-ups, weight lifting, exercise with weights, rowing ergometer exercise.




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