Aerobic Exercises, Anaerobic Exercises and HIIT

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Aerobic Exercises

Aerobic means “with oxygen”. Any activity that stimulates your heart rate and breathing to increase but not so much that you can’t sustain the activity for more than a few minutes is an aerobic activity.

Riding your bike, swimming, jogging are examples of aerobic activities. Anything you can do for more than 3 minutes without a break is an aerobic activity.

These activities help improve overall health.

 

 Anaerobic Exercises

Anaerobic exercises are those where you feel out of breath in just a few moments.  Examples are lifting weights for improving strength, sprinting, or climbing a long flight of stairs.  Your heart rate goes up and you would only be able to maintain such activity for periods between 30 seconds and 3 mins.

Anaerobic exercise helps build lean muscle mass. Calories are burned more efficiently in bodies that have more muscle. Anaerobic exercise is especially helpful for weight management in that it helps burn more calories even in a body at rest. Anaerobic exercise can also help build endurance and fitness levels, shape our bodies and increase our metabolic rates even when after the workout (after burn effect).

 

Interval Training

In Interval training, you use both anaerobic energy systems (by engaging in an activity you can do for no more than 3 minutes) as well as aerobic energy systems (by engaging in an activity you can do for more than 3 minutes). 

If you did several cycles of 30-60 seconds of jumping jacks or burpees followed by 30-60 seconds of rest that would be considered interval training.  The jumping jacks or burpees utilize your anaerobic energy systems while the periods of rest utilize your aerobic energy system. Alternating between aerobic and anaerobic systems numerous times over a workout is referred to as HIIT or High Intensity Interval Training

There are different interval types to choose from depending on your fitness level.

  • If you are in beginner fitness level, you can do HIIT at 1:2 (30 seconds work period and 60 seconds rest period) for 15- 20 minutes
  • If you are a beginner intermediate you can do HIIT at 1:150 (30 seconds work period and 45 seconds rest period) for 15- 20 minutes
  • If you are in intermediate fitness level, you can do HIIT at 1:1 (30 seconds work period and 30 seconds rest period) for 12- 20 minutes
  • If you are in Advanced fitness level, you can do HIIT at 2:1 (30 seconds work period and 15 seconds rest period) for 12-15 minutes
  • If you are in Intermediate Advanced fitness level, you can do HIIT at 3:1 (45 seconds work period and 15 seconds rest period) for 4 minutes.

Some of the benefits of HIIT are burning more calories and fat in a shorter period of time, boosting metabolism, burning calories hours after you leave the gym and helping you lose fat not muscle.

 

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