What's the Difference Between Anaerobic and Aerobic Training?

If you participate in sports or aerobic activities you may have heard the terms "aerobic" and "anaerobic" exercise. These terms refer to the way your body processes energy during your training session. They are both useful but for very different reasons. If you are looking for specific results from your aerobic conditioning program, you need to know the difference between them and understand the level you need to work at to obtain these two states.

When you exercise, your body needs energy. This comes in the form of ATP (adenosine triphosphate). ATP consists of one adenosine molecule and three phosphate molecules. When your body needs energy, the bond holding the last phosphate molecule is broken, creating ADP (adenosine diphosphate). As this bond is broken, energy is made available for use. The body must then create more ATP. To create more ATP, the body can use glucose, fatty acids or proteins. The process to utilize glucose and the byproducts that are created determines whether the activity is aerobic or anaerobic.

Aerobic exercise simply means in the presence of oxygen. When the body has an adequate supply of oxygen, it can use glucose to build more ATP. If glucose supplies are limited, the body can also use fats and then proteins. In this process, as glucose is used to create ATP, the byproducts of water and carbon dioxide are made. Creating ATP through aerobic exercise is a slow and complex process. However, it can fuel activity for a long time. This is the process that is needed if you want to run or work out for 20 minutes or longer. Aerobic exercise improves your overall endurance and helps to lower your risk of heart disease, diabetes, cancer and other chronic diseases.

In the case of anaerobic exercise, ATP is replenished without oxygen being present. This process also utilizes glucose, but because oxygen is not available, a byproduct called lactic acid is created. This system can provide fuel very quickly. However, it can only fuel activity for a few minutes. In addition, a buildup of lactic acid is what creates muscle soreness and fatigue. This process is used during short spurts of activity such as sprinting or heavy weightlifting with low repetitions. Anaerobic training is good for training for activities that require short bursts of power.

It was once believed that the best way to lose fat was to participate in aerobic activity, in which you work out at a steady pace for 30 to 45 minutes. However, we now know that anaerobic exercise burns the most fat. The problem is that you cannot do anaerobic exercise for long enough to achieve weight loss. The solution is to combine aerobic and anaerobic exercise. This is referred to as interval training. In interval training you alternate between longer periods of lower-intensity activity (aerobic) with short bursts of higher-intensity exercise (anaerobic). For example, on a treadmill you would alternate walking briskly with running as hard as you can. This type of interval training can be used not only on treadmills but on bikes and elliptical machines and when running or swimming. The goal is to work very hard for a few minutes until you feel fatigued, and then slow down to a more comfortable pace.

In terms of managing heart disease, aerobic exercise provides a safer workout. Working at a slow and steady pace gives your heart and lungs a steady workout and increases your overall endurance. Working out in an aerobic zone makes your heart better at pumping blood and delivering it throughout the body. In addition, trying to get into an anaerobic zone may take your pulse and heart rate too high. This is especially true if you have high blood pressure, coronary-artery disease or if you are recovering from a heart attack. There are additional concerns if you are on any kind of heart medication. The best solution is to talk with your physician about what level of exercise is safe for you. Even though you work out aerobically, you can still burn calories and shed extra pounds.