What is anaerobic and aerobic cardio training? For those who don't know, these are the two energy systems that are used during any type of exercise. Anaerobic training is when a person is performing movements or exercises that last less than about two minutes. Any single cardio movement that lasts for longer is considered to be a form of aerobic training. Each method has its upsides, but there are some important things to remember about each one.
Anaerobic training is mainly designed for athletes and people looking to use high-intensity training. This type of cardio training will incinerate fat, build lean muscle, and increase explosive power. Athletes involved in explosion - based sports should utilize this type of training because it strengthens the fast twitch muscle fibers that responsible for many athletic movements like jumping, sprinting, and non-linear change of direction. Sports that would benefit the most from anaerobic training include: baseball, basketball, football, volleyball, softball, and even soccer.
Besides the potential athletic upsides, anaerobic cardio training can also be useful for people looking to shed unwanted weight or for people looking to increase lean muscle mass. Since most of these exercises require high-intensity sessions, you will be able to burn more calories in a much shorter period of time. Many of the anaerobic exercises will not only challenge you physically, but mentally as well. These exercises are also great for adding variety to your workout routine. Some popular anaerobic exercises include: sprints, bodyweight circuits, plyometrics, and agilty's.
Aerobic cardio training is the exact opposite of anaerobic. These exercises are usually low-intensity and require longer durations to complete the routines. Many of the exercises will increase the strength of the slow twitch muscle fibers. By strengthening these fibers, it allows people to use these cardio methods for longer periods of time.
Some popular aerobic exercises include long distance running, cycling, and swimming. Many sports also require certain levels of aerobic cardio such as boxing, MMA, basketball, and soccer. These sports require moving for several rounds or for entire games. It's important to note that these sports also require a significant amount of anaerobic cardio as well.
Aerobic training will increase heart health and lung capacity. However, there are many downsides to this type of training. High levels of aerobic training can decrease muscle mass, decrease explosion by weakening fast twitch fibers, and can cause future joint damage due to overuse.
Deciding which cardio training to use is completely specific to the person. If you're a cross-country runner then you should probably spend more time using Aerobic training. If you're a baseball player, you should be looking to increase your anaerobic capacity. Some sports require both, but many are specific to one or the other.
by Edwin Bryant
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