Aerobic vs. Anaerobic

 

As I’ve explained to most of you, in resistance training (a.k.a. weight lifting), there is a span of work-out types, ranging from purely aerobic at one extreme to primarily anaerobic at the other extreme. This isn’t an either/or; it is a SPECTRUM. Most workouts fall somewhere in between. Where your workout should fall on this spectrum depends on your needs and goals. 

 

Aerobic workouts use oxygen and sugars in a process called glycolysis, the process used to contract type I (slow twitch) muscle fibers. This happens when the body has to contract muscles against low to moderate resistance for an ongoing amount of time. It is more about endurance than intensity, and is more conducive to burning fat. (For further info., look up the Krebs cycle and the production of ATP our bodies use to produce energy.)

 

Anaerobic workouts, by contrast, involve a muscle contraction that doesn’t require sugars or oxygen at first. It deals with type II (fast twitch) muscle fibers. This contraction is facilitated by a creatine-phosphate reaction, since it deals with high-intensity, brief force. This is more conducive to tearing up muscle tissue and inducing hypertrophy (muscle-mass augmentation). It does not improve endurance and is not used to burn fat. (It is used for sheer, raw power and explosive force for a short amount of time—as used by power-lifters and those

looking to bulk up.)

 

Most of my clients fall more toward the aerobic end of this spectrum. My general rule of thumb for those looking to become more trim, slim and fit is: For any given exercise, select a resistance (intensity, weight) at which you will fatigue at between 12 and 20 reps. Thus, if you can’t get to 12 reps with good form, it’s too

much resistance; if you can keep going after 20 reps, it’s not enough for muscle/ bone/tendon/ligament strengthening.

 

As far as NON-resistance-based aerobic training goes, compliment your regime with cardio-vascular activity. The key is to be more active (on an on-going, persistent, consistent, daily, long-term basis) for at least 45 minutes at a time. Remember: DURATION, not intensity, is the key to cardio-vascular improvement. The longer you go, the more “bang for the buck” you get per minute of activity. Your lungs become stronger; your heart becomes stronger; your metabolism goes up; your fat-stores go down; you look better; you feel better; you live longer and healthier. WHAT A DEAL!