Aerobic exercise is any activity that increases the working heart rate 60 to 75% of the maximum heart rate. This type of activity uses oxygen as a source of fuel, thereby burning the fatty tissue. An overall improvement to the cardio-vascular and respiratory systems will be accomplished. To ensure the best results, you will need to workout a minimum of 20 minutes and up to 50 to 60 minutes for great fitness results. To ensure that you are working at the appropriate level, use the ‘talk test’. While you are working out, you should be able to talk normally, without getting out of breath. Aerobic activities involve a steady, rhythmic motion of large muscle groups like running, cycling, power and brisk walking, jumping rope and length swimming. Different types of aerobic exercise may be performed five to six days a week. Anaerobic exercises are activities that demand energy faster than the cardio-vascular system can deliver. These exercises are short-term, very intense activities that lead to rapid muscular fatigue and an elevated heart rate. The fuel source, glucose and glycogen, are available in limited quantities, thus these activities can only be performed for short periods of time, and usually only two to three times per week. Weightlifting, sprinting, speed sprints and plyometrics are examples of anaerobic activities.

– Andy Dumas