User:JoeyyapBU/Aerobic Exercise

Versus anaerobic exercise[edit]

Aerobic exercise and fitness can be contrasted with anaerobic exercise (in conditions of low or no oxygen), of which strength training and short-distance running are the most salient examples. The two types of exercise differ by the duration and intensity of muscular contractions involved, as well as by how energy is generated within the muscle.

New research on the endocrine functions of contracting muscles has shown that both aerobic and anaerobic exercise promote the secretion of myokines, with attendant benefits including growth of new tissue, tissue repair, and various anti-inflammatory functions, which in turn reduce the risk of developing various inflammatory diseases. Myokine secretion in turn is dependent on the amount of muscle contracted, and the duration and intensity of contraction. As such, both types of exercise produce endocrine benefits.

In almost all conditions, anaerobic exercise is accompanied by aerobic (in the presence of oxygen) exercises because the less efficient anaerobic metabolism must supplement the aerobic system due to energy demands that exceed the aerobic system's capacity. During anaerobic exercise, the body must generate energy through other processes than aerobic metabolism, including glycolysis paired with lactic acid fermentation, and the phosphocreatine system to generate energy in the form of ATP. Common kettlebell exercises combine aerobic and anaerobic aspects. Allowing 24 hours of recovery between aerobic and strength exercise leads to greater fitness.

Health benefits[edit]

Among the recognized health benefits of doing regular aerobic exercise are:

• Strengthens the muscles involved in respiration, to facilitate the flow of air in and out of the lungs
• Strengthens and enlarging the heart muscle, improves its pumping efficiency and reduce the resting heart rate, known as aerobic conditioning
• Improves circulation efficiency and reduces blood pressure
• Increases pain tolerance
• Maintains independence in later life
• Increases the total number of red blood cells in the body, facilitates transport of oxygen
• Improves mental health, reduces stress and lowers the incidence of depression, as well as increases cognitive capacity.
• Slight reductions in depression may also be observed, especially if aerobic exercises are used as additional treatment for patients with a hematological malignancy
• Reduces the risk for diabetes (One meta-analysis has shown, from multiple conducted studies, that aerobic exercise does help lower Hb A_1Clevels for type 2 diabetics.)
• Moderates the risk of death due to cardiovascular problems
• Reduces risk for heart disease, blood clots, and stroke
• Lowers total cholesterol
• Raises high-density lipoprotein, or "good cholesterol"
• Promotes weight loss
• Prevents bone loss
• Lowers inflammation
• Prevents vascular dysfunction
• Improves Episodic memory

High-impact aerobic activities (such as jogging or using a skipping rope) can:

• Stimulate bone growth
• Reduce the risk of osteoporosis for both men and women

Disadvantages[edit]

Some drawbacks of aerobic exercise include:

• Overuse injuries because of repetitive, high-impact exercise such as distance running
• Not an effective form of fat loss. Beginners may experience a fast fat loss process but experienced practitioners will combine scientific diets and anaerobic exercise to get the ideal outcome
• Aerobic exercise may not be as efficient as other exercise methods for eliciting the same improvements in body composition, cardiovascular health, and overall health. For example, HIIT exercise has been shown to provide the same benefits in a fraction of the time spent exercising per week.

Fuel Usage

Depending on the intensity of exercise, the body preferentially utilizes certain fuel forms to meet energy demands. The two main fuel sources for aerobic exercise in the body include fat (in the form of adipose tissue) and glycogen. At lower intensity aerobic exercise, the body preferentially uses fat as its main fuel source for cellular respiration, however as intensity increases the body preferentially uses glycogen stored in the muscles and liver or other carbohydrates, as it is a quicker source of energy. Aerobic exercise is not a very efficient way to burn fat in comparison to other forms of exercise, as in order to preferentially burn fat one should exercise at lower intensities, which decreases the overall amount of calories burned per unit of time.