Tip of the Week: Aerobic vs Anaerobic Exercise

Written by admin on March 2, 2010 – 1:54 pm -

Dr. Jeffrey Vaughn of Phoenix Children’s Hospital Sports Medicine for Young Athletes explains the difference between aerobic and anaerobic exercise and talks about the benefits of both.

Tags: Aerobic, Anaerobic, exercise, Week
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Aerobic Exercise

Written by admin on March 2, 2010 – 1:54 pm -

Aerobic dance. The background music is All Around The World by Zippers. ps I am not the maker of the footage. It was obtained from other place and I forget the original source of it. As for the music, I have tried to find but I can’t find the mp3 for it.

Tags: Aerobic, exercise
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Personal Fitness & Health : What Is Anaerobic Exercise?

Written by admin on March 1, 2010 – 2:48 pm -

Anaerobic exercise refers to exercise without oxygen using the muscle mass in the body, such as running, sprinting, jumping and heavy weightlifting. Understand the difference between aerobic and anaerobic exercise withhelpful tips from a certified personal trainer in this free video on physical fitness. Expert: Amy mccauley Bio: Amy mccauley has been a certified personal fitness trainer since 1995. She specializes in Pilates, combat cardio, core conditioning and overall strength training. Filmmaker: Reel Media LLC

Tags: Anaerobic, exercise, Fitness, Health, Personal
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Aerobic Exercise: Make it Part of Your Strength Training Program for Optimal Athletic Performance Enhancement

Written by admin on February 19, 2010 – 9:43 pm -

 

The term aerobics means “with oxygen”. While performing aerobic exercises your heart, lungs, and blood vessels respond to your physical activity by increasing the oxygen available to your muscles. These exercises must use large muscle groups, and the activity must be sustained for a period of time.

-Strengthens heart so it can pump more oxygen-rich blood to your tissues with every beat.
-Improves fitness. As you develop your aerobic stamina you can increase your intensity and duration. And recovery time decreases.
-Reduces the risk of certain cancers.
-Increases your resistance to fatigue.
-Improves your mood and reduces depression and anxiety.
-Improves the quality of your sleep.
-Increases good (HDL) cholesterol.
-Helps control and reduce body fat.

Heart rates and target zones for aerobic exercise

For general guidelines used in determining your maximum heart rate and target heart rate ranges, refer to the chart below.

Age….Max.heart rate(beats/minute)…Target range(beats/minute)

20-24________________200______________120-150

25-29________________195______________117-146

30-34________________190______________114-142

35-39________________185______________111-139

40-44________________180______________108-135

45-49________________174______________105-131

50-54________________170______________102-127

55-59________________165______________ 99-123

60-64________________160_______________96-120

65-69________________155_______________93-116

70 and older___________150_______________90-113

Aerobics can stand on its own or be part of a strength training program which includes body exercises, flexibility exercises, and weight training. There are many exercises you can do without going to the gym and without weights. You can use your own body weight as the resistance and get a great workout in the process. Aerobics and body weight exercises can also supplement a weight training program.

Here are some tips that go for body weight exercises as well as exercises using weighted resistance. Before you move on to using weights in your strength training be sure you are aware of these tips.

1. Before any high intensity training, do a low intensity warm up for 5 minutes that makes you sweat. Before lifting weights do a warm up lift for 1-3 sets

2. Don’t throw your body around. Don’t let momentum control the movement. You should be able to pause at any spot in the motion and prove control.

3. Concentrate on what you are doing at the moment. Don’t have conversation during a set. Losing focus leads to lack of form, which can lead to injury.

4. Learn and practice proper form for a few weeks before adding resistance. Increase weight and intensity in small, gradual steps. Never more directly into intensive training on an exercise you are not familiar with.

5. Do not hold your breath. Especially during very hard workouts. If you were using weights and passed out you could be severely injured. Always breath out during the most challenging phase of the work out. Breath through your nose and mouth.

6. Never continue an exercise if you experience pain. Pain is not the same thing as muscular discomfort. The motto “no pain – no gain” has done a great deal of damage to athletes. Usually poor form is responsible for the pain. Learn, and fix the problem.

If you would like to get more information about starting an aerobics program or adding it to your strength training workout you might get some useful information from this website: http://www.strength-training-coach.com

Joe Ross

Tags: Aerobic, Athletic, Enhancement, exercise, Optimal, Part, Performance, Program, Strength, Training
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Is Combining Aerobic And Anaerobic Exercise Best For Burning Fat?

Written by admin on February 10, 2010 – 1:13 pm -

 

Aerobic exercise is normally the first thing that comes to mind when people think about burning fat. While most people dread the thought of endless, boring hours working in the aerobic heart rate zone, it is normally what people turn to to lose fat. But the good news is, combining aerobic and anaerobic exercise is the best for burning fat.
But before I tell you why combining aerobic and anaerobic exercise is better than aerobic exercise alone, lets talk about what “aerobic” and “anaerobic” means.
Aerobic means in the presence of oxygen. Any activity performed at a low to moderate intensity for more than 90 seconds, allowing oxygen to release energy through metabolism, is called an aerobic activity.
The benefits of aerobic activity are…
Increased Cardiovascular Function

Decrease in Body Fat
But prolonged aerobic exercise has its negatives…
Decreased Muscle Mass

Decreased Strength

Decreased Power

Decreased Speed

Decreased Anaerobic Capacity
You should start realizing why combining aerobic and anaerobic exercise is a better option.
Anaerobic means in the absence of oxygen. Any activity performed at a medium to high intensity for less than 2 minutes, where energy is derived without oxygen, is usually called an anaerobic activity.
The benefits of anaerobic activity are…
Increased Cardiovascular Function

Decrease in Body Fat

Increased Muscle Mass

Improved Strength

Improved Power

Improved Speed

Increased Aerobic Capacity
And the negatives of anaerobic activity are…
Anaerobic activity requires an aerobic foundation
As you can plainly see, anaerobic activity is the better choice. And you might be asking, “Why do you say combining aerobic and anaerobic exercise is best? Why not just do anaerobic exercise?”
Combining aerobic and anaerobic exercise is necessary because it is impossible to exercise at the high intensity level of anaerobic exercise for the entire workout. Even if you try to work at such a high intensity, you eventually become fatigue and drift back into the aerobic zone. So, while it is possible to exercise in the aerobic zone for the entire workout, it is impossible to exercise exclusively at an anaerobic pace.
This is why combining aerobic and anaerobic exercise is a must for an optimal fat loss workout!
Here is the bad news. Most people that want to lose fat and build a muscular body ARE combining aerobic and anaerobic exercise. They are just combining aerobic and anaerobic exercise all WRONG!
The sad fact is, most workouts claiming to burn fat by combining aerobic and anaerobic exercise are doing “bodybuilding” style weight training followed by an aerobic activity. And unless you plan to spend hours a day in the gym (like bodybuilders do), then you won’t get the results they do.
Think of it this way. There should be two “types” of exercise you perform… resistance training and energy system training. And when you are combining aerobic and anaerobic exercise, it is not just in the energy system training portion. You should be intelligently combining aerobic and anaerobic activity during the entire workout.
So, combining aerobic and anaerobic exercise is key to your fat loss success. But how you combine the two is even more important, If you’ve been combining aerobic and anaerobic exercise with bodybuilding weight training followed by aerobic exercise and failed to get the fat loss results you wanted… you’re not alone.
Combining aerobic and anaerobic exercise is not enough… you need to combine both to get maximum fat loss results.

Tags: Aerobic, Anaerobic, Best, Burning, Combining, exercise
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