Aerobic exercise
Aerobic exercise is the type of exertion achieved in long-duration workouts of medium and low intensity. During aerobic workouts (or, as they are popularly known, "cardio"), breathing and heart rate increase.
Examples of aerobic workouts are: brisk walking, long-distance running, pilates etc.
What happens to the body during aerobic exercise?
During exercise, the body takes in more oxygen, which is then used in the metabolism of the muscles. The oxygen supplied to the muscles supports endurance and helps you reach a satisfactory level of exertion without becoming exhausted.
What are the health benefits of workouts involving aerobic exercise?
Aerobic workouts reduce the risk of heart attack, diabetes and stroke. They also contribute to weight loss and to maintaining the normal functioning of the immune system. They help reduce and keep high blood pressure under control and improve mood, relieving the symptoms associated with depression and anxiety.
Testing aerobic exercise capacity in athletes
The headache phase – this is the stage at which the severe, throbbing headache appears, accompanied by nausea, vomiting and sensitivity to noise or light. A migraine headache often starts as a dull ache and develops into a throbbing pain. It usually gets worse during physical activity. The pain can move from one side of the head to the other or can be felt across the whole head.
The post-headache phase – usually lasts a day after the headache and the other symptoms felt earlier have eased. Following a migraine attack, people may feel tired, drained, confused or weak.
Factors that can trigger a migraine
There are several methods of testing aerobic exercise capacity in athletes, such as VO2max testing, determining the lactate threshold or exercise economy.
VO2max is the maximum amount of oxygen that can be transported and used per minute per kilogram of body weight during intense physical exertion.
This index can be checked by means of cardiopulmonary exercise testing and is considered a very good indicator of an athlete's level of fitness, providing a complete analysis of how the cardiovascular, pulmonary, muscular and metabolic systems function during intense exercise.
The lactate threshold is reached when the body begins to accumulate lactic acid and lactate can no longer be used by the body as quickly as it is produced. The lactate threshold is a good indicator of exercise endurance, a reference point for the interaction between aerobic and anaerobic metabolism.
In well-trained athletes, the lactate threshold occurs at 80-90% of VO2max, while in ordinary people it sets in at approximately 50% of VO2max. Knowing this threshold is extremely important for competitive athletes, as it helps them plan their training as well as possible and pace their effort.
Exercise economy is what can make the difference between two athletes and the performance achieved, since it means that the athlete who consumes less oxygen for the same intensity and difficulty of exercise will win.
Anaerobic exercise
Anaerobic exercise is exertion of maximum intensity and short duration, in workouts involving strength and speed. Anaerobic exertion is achieved during intense physical exercise such as: jumping, sprinting, HIIT (high-intensity interval training) or even weightlifting. Unlike aerobic exercise, anaerobic exercise involves faster breathing, and the amount of oxygen in the blood reaches a maximum level. During anaerobic exercise, the body begins to draw on its energy stores and relies less on oxygen to cope with the intense effort.
If you are preparing for an anaerobic workout, it is advisable to turn to a quick source of "energy" such as carbohydrates, avoiding eating within 1 hour before and after training. It is true that this interval varies depending on the intensity of the workout to be performed, the time at which the workout takes place, or the type of food eaten (liquid/solid, carbohydrates, protein)
It is very important to hydrate properly both during and after training.
What are the health benefits of workouts involving anaerobic exercise?
Anaerobic exercise is suitable if you want to increase muscle mass and tone your muscles. It also burns fat and improves exercise endurance.
Aerobic exercise helps with weight loss, improves cardiopulmonary health and contributes to burning calories. Anaerobic exercise plays an important role in the faster growth of muscle mass and strength, but also helps burn calories.
How often should you do aerobic or anaerobic workouts?
Exertion must be measured, and training adapted and personalised. It is important to take several parameters into account (age, sex, existing conditions, each person's level of fitness, the type of exercise practised, goals etc.).
Healthy adults should exercise (aerobic exercise) for at least 30 minutes on at least five days a week. In addition, 25 minutes of vigorous activity two or three days a week is recommended. Both types are beneficial to health, and it is important to find a balance between the two and to pace your effort according to the recommendations of the sports medicine specialist.
Depending on your lifestyle, you can introduce light aerobic exercise, such as walking or jogging, into your daily routine. Gradually, the body will begin to adapt and you will be able to try anaerobic exercise such as HIIT. Please note, it is recommended that you consult a sports medicine specialist before introducing anaerobic workouts into your routine.
It is also important to remember that an unhealthy lifestyle, with an unbalanced diet, tobacco use and excessive alcohol consumption, cannot be offset by intense sporting activity.
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