CHAPTER 4

AEROBIC AND
ANAEROBIC EXERCISES
Duration: 1 hour
OBJECTIVES
At the end of the chapter, the students are able to:
1. define aerobic and anaerobic exercises;
2. differentiate aerobic exercise to anaerobic exercise; and
3. list activities under aerobic and anaerobic exercise.

DISCUSSION
Lesson Proper

(Image Source: www.exercise.co.uk)

AEROBIC EXERCISE

Aerobic exercise is any type of cardiovascular conditioning. It can include activities like
brisk walking, swimming, running, or cycling. You probably know it as “cardio.” By definition,
aerobic exercise means “with oxygen.” Your breathing and heart rate will increase during
aerobic activities. Aerobic exercise helps keep your heart, lungs, and circulatory system
healthy. You perform aerobic exercises for a sustained period of time.
 The American Heart Association recommends that everyone reach a minimum of 30
minutes of some form of cardiovascular exercise 5 to 7 days per week. This can be broken up
into 10-minute time periods. This means that taking 3 walks of 10 minutes each would let you
reach the recommended minimum guideline for reducing the risk of heart disease, diabetes,
hypertension, and high cholesterol. You would also burn the same number of calories as you
would if you walked for the full 30 minutes at 1 time.
The American College of Sports Medicine recommends a minimum of 3 sessions of 30
minutes of the total should be made up of moderate to vigorous exercise to improve cardio-
respiratory fitness and help manage weight.
It is appropriate to do aerobic exercise every day. There is no need to rest in between
sessions unless you are at an extreme level of training, such as preparing for a marathon, or
if you experience reoccurring joint pain. If joint pain is a limiting factor, it would be appropriate
to alternate less painful exercises with those that may cause joint pain or discontinue the
painful exercise altogether.

(Image Source: pixabay.com)

BENEFITS OF AEROBIC EXERCISE

 Improves cardiovascular conditioning;

 Decreases risk of heart disease;
 Lowers blood pressure;
 Increases HDL or "good" cholesterol;
 Helps to better control blood sugar;
 Assists in weight management and/or weight loss;
 Improves lung function; and
 Decreases resting heart rate.

PROGRESSION OF AEROBIC EXERCISE

Progression to higher intensities of exercise should be based on individual exercise
tolerance. There are 3 methods for challenging aerobic fitness:

1. Increase speed.
2. Increase the resistance.
3. Increase the duration.

Any of these methods, or a combination of these methods, will improve aerobic fitness.
Increasing intensity should be done very gradually. You should challenge yourself for only a
few minutes at a time.

EXPLANATION OF INTENSITY

The intensity is determined by how hard you are working. The intensity of the exercise
is determined by what your goals are, what limitations you have, and your current fitness level.

HEART RATE AND EXERCISE

Your heart rate increases in direct correlation with the intensity of the exercise. Heart
rate levels can vary significantly from one person to another based on fitness level, genetics,
environment, and exercise tolerance. Some medications, most often blood pressure drugs,
control heart rate, making it impossible to determine exercise intensity in this way.
ANAEROBIC EXERCISE

Anaerobic exercise — a higher intensity, higher power version of exercise — is different

from aerobic exercise. Although the term may not be one you are familiar with, anaerobic
exercise is a very common and effective workout. In fact, you’ve probably put yourself through
an anaerobic workout at some point in your life!

TYPES OF ANAEROBIC EXERCISES

Anaerobic exercise is any activity that breaks down glucose for energy without using
oxygen. Generally, these activities are of short length with high intensity. The idea is that a lot
of energy is released within a small period of time, and your oxygen demand surpasses the
oxygen supply. Exercises and movements that require short bursts of intense energy are
examples of anaerobic exercises.

(Image Source: pixabay.com)

THE DIFFERENCE BETWEEN AEROBIC AND ANAEROBIC EXERCISE

Aerobic exercise produces energy using a continuous supply of oxygen to sustain the
current level of activity without needing additional energy from another source. But anaerobic
exercise prompts your body to demand more energy than your aerobic system can produce.
To produce more energy, your body uses its anaerobic system, which relies on energy sources
stored in your muscles.
Slower-paced exercises like jogging or endurance cycling are examples of aerobic
exercise. Fast-paced workouts like sprinting, high-intensity interval training (HIIT), jumping
rope, and interval training take the more intense approach of anaerobic exercise.
One easy way to remember the difference between the two is the term “aerobic”
means “with oxygen,” while “anaerobic” means “without oxygen.”

THE SCIENCE BEHIND ANAEROBICS

Oxygen is required for the body to be able to use fat for fuel. Since aerobic exercise
uses oxygen to produce energy, it can use both fat and glucose for fuel. Anaerobic exercise,
on the other hand, can only use glucose for fuel.
Glucose is available in the muscles for quick and short bursts of movement, and can
be used when the aerobic system is maxed out for a short period of time.

When you begin to exercise vigorously, there is a temporary shortage of oxygen getting
delivered to your working muscles. That means anaerobic exercise must be fueled using
glucose through a process called glycolysis.
Glycolysis occurs in muscle cells during high-intensity training without oxygen,
producing energy quickly. This process also produces lactic acid, which is the reason why your
muscles get so tired after the energy burst.
By engaging in anaerobic exercise regularly, your body will be able to tolerate and
eliminate lactic acid more effectively. That means you’ll get tired less quickly.

BENEFITS OF ANAEROBIC EXERCISE

If anaerobic exercise sounds like a lot of work, that’s because it is. But the benefits
that come with the intense fitness regime are enough to make you want to power through your
next workout.

INCREASES BONE STRENGTH AND DENSITY

Anaerobic activity — like resistance training — can increase the strength and density of
your bones. This can also decrease your risk of osteoporosis.

PROMOTES WEIGHT MAINTENANCE

In addition to helping your body handle lactic acid more effectively, anaerobic exercise
can help you maintain a healthy weight.
Examining the effects of high-intensity training found that while the effect of regular
aerobic exercise on body fat is small, HIIT training can result in modest reductions in stomach
body fat.
INCREASES POWER
It can increase your power. A 2008 study conducted on baseball players found that
players who did eight 20- to 30-second wind sprints three days a week saw their power
increase by an average of 15 percent throughout the season.

BOOSTS METABOLISM
Anaerobic exercise helps boost metabolism as it builds and maintains lean muscle.
The leaner muscle you have, the more calories you’ll burn during your next sweat session.
High-intensity exercise is also thought to increase your post-workout calorie burn.

INCREASES LACTIC THRESHOLD

By regularly training above your anaerobic threshold, the body can increase its ability
to handle lactic acid, which increases your lactic threshold or the point at which you
experience fatigue. That means you’ll be able to work out harder, for longer.

FIGHTS DEPRESSION
Studies show that anaerobic exercise, like strength training, can boost your mood and
even fight depression
REDUCES RISK OF DISEASE
Gains in strength and bone density attained by high-intensity anaerobic training, like
bodyweight squats and pushups, can reduce your risk for diabetes and heart disease.
PROTECTS JOINTS
By building your muscle strength and muscle mass, your joints will be better protected,
meaning you’ll have greater protection against injury.

BOOSTS ENERGY
Consistent anaerobic exercise increases your body’s ability to store glycogen (what
your body uses as energy), giving you more energy for your next bout of intense physical
activity. This can improve your athletic ability.
 EXERCISE 8
Assess your knowledge
Aerobic and Anaerobic Exercises

Name: _________________________________________ Score: _________

Section: ________________________________________ Date: __________

1. What makes an exercise anaerobic?

2. List at least 10 different exercises or activities you know under aerobic and
anaerobic.

AEROBIC ANAEROBIC

AGREEMENT

The activity will be collected next week. You may submit the soft copy of your activity through
my e-mail joshuadelacruz@ascot.edu.ph or to my Messenger, Joshua dela Cruz. If you chose to submit
a hard copy of your activity, you may submit it to the teacher-in-charge.