Aerobic exercise - the basics

You should be able to carry on a short conversation while doing aerobic exercise. If you’re gasping for air, you’re probably working anaerobically. You can only keep up anaerobic exercise for short periods because it’s so high in intensity your heart can’t supply the muscles with enough oxygen. When you work anaerobically you’ll tire faster and are more likely to experience sore muscles after exercise is over.

Examples of anaerobic exercise include:

• Downhill skiing

• Weight lifting

• Sprinting

• Football

• Rugby

Why is aerobic exercise good for you?

Aerobic exercise improves the performance of the heart and lungs. This is why aerobic exercise is often called cardiovascular exercise. Regular exercise will improve the pumping action of the heart and increase the supply of oxygen available in the body. For more information, see What happens to your heart rate after training?  Regular aerobic exercise will help reduce the risk of diseases like heart disease and strokes.

Other benefits of aerobic exercise include:

• Control of body fat – together with a calorie-controlled diet, aerobic exercise will reduce body fat

• Better resistance to tiredness and extra energy

• Slowing of the ageing process

• Prevents certain types of cancer

• Toned muscles and increased lean body mass (lower body mass index BMI)

• Enhances your self-image

• Decreased tension and improved quality of sleep

• Higher levels of stamina

• Improved mental sharpness

• Improved mood, reduction in depression and less anxiety.

By contrast, anaerobic exercise focuses on specific muscles, their size, endurance and strength – see resistance training for more information. This form of exercise won’t provide the cardiovascular benefits of aerobic exercise but is a good supplement to your aerobic work out.