THE BHEALTHY GYM - ANAEROBIC vs AEROBIC

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THE BHEALTHY GYM
Class = ANAEROBIC vs AEROBIC

A typical Anaerobic exercise is weight lifting,a typical Aerobic exercise is running.There is a big difference on how each other works,think about how many good long distance runners look like sylvester stallone,and how many weight lifters do you know that can run a half marathon,not many.It is very hard to have the two compliment each other.To gain the perfect balance between the two would give you total physical fitness.

Make sure you remember what has already been written before you go on. Aerobics is key word for any one who wants to train the body for endurance ie marathon runners or body fat loss .Anaerobic is for the weight lifters,javelin throwers etc.

QUESTION Does a sprinter use the Aerobic energy system or the Anaerobic .

ANSWER Remembering that it takes a couple of minutes for the aerobic system to kick in then it must be the anaerobic system that is used.If you answered aerobics because it was a runner,go back a page and re read the paragraphs.

ANAEROBIC and AEROBIC WORKING TOGETHER
Like we said earlier, to gain the best all round fitness you need to implement both kinds of exercise.The Aerobics is to help with controlling the amount of fat in our bodys, and the Anaerobic to help tone up or build the lean tissue, or as more commonly known, muscle. While working out we also strengthen our bones as well, as the bone is worked it builds itself stronger to enable to take the extra workload asked of it. This should be making you think that exercise is obviously not only for the fit amongst the fit.After a nasty accident of say a broken bone, exercise will help with strengthening the bone, the exercise prescription must be done by a qualified person but if you are intent on going it alone ,then ensure you gradually build up the exercise.

FIRST thing we need to do is warm up.This is five ten minutes of exercise that should just get you warm.Go on tell me what kind of system that is before I tell you,Aerobic training is used here.As you become fitter you do not lose the need for a warm up, I know of a tri athlete who runs 3 to 4 miles to warm up for his races,and yes,he wins.Next we need to STRETCH ,this is very important,if you have not been to the stretch class yet click here to see a stretching program.

Anaerobic and Aerobic exercises need to be mixed so now it is time to turn to the anaerobic system for some bursts of energy.We are now concentrating on toning or building up the lean tissue.Lets look at a press up to start with.Most people new to exercise cannot do very many press ups as the muscles used are not as strong as they need to be.On average we can do about 5 to 10 good press ups in one go.As we do more and more sessions we soon find we can do a lot more press ups.How long does it take to do 10 push ups,less than 2 minutes for most of us,for this exercise we are working anaerobically.We are using the press up to improve on our strength so we are looking to do 12 press ups or less, if you can do more then you will be toning up the muscle not building the power capabilities.If you see someone doing more than 12 press ups and they are doing them to improve their muscle size then have a small word in their ear.
Various other exercises can be used, pull ups, same system but different muscles.Doing pull ups and press ups works the muscles Biceps, Triceps, Chest and Upper Back.This is very basic,but this has shown how the anaerobic system has helped with our overall fitness.

AEROBICS is now going to be used.A good walk or run is a great way to work aerobically.After exercising for 3 minutes we are beginning to work the aerobic system but it takes around 20 minutes for the body to be burning fat at its best level,so an aerobic exercise routine of less than 20 minutes is not much good is it.Twenty minutes or even less is good to start of with if you are not use to exercise as a gradual increase in intensity must be adhered to.Thirty to Sixty minutes should be your target.A question always on peoples lips is how do I know I am working hard enough.There is a calculation that can give you a target heart rate or better known as your training zone .The calculation is 220 minus your age divided by 65 to 85 percent.Lets take a look at a 25 year old person who wants to get fitter.To get the fat burning heart rate we calculate 220 - 25 x .65 = 126.To get the CV target heart rate we calculate 220 - 25 x .85 = 165.This persons training zone is 126 - 165. If they train at 126 beats per minute, after 20 minutes they will be using fat and carbohydrates as the energy source to do the exercise. If the heart rate is taken up to 165 then the Cardio Vascular system will be benefitting as well ,fat will be being burned but not as efficiently.

You should now be getting a rough idea on how the body needs to worked out for various training needs.We are not going to go deep into how to make up a workout plan in this class.