Why is it important to combine aerobic and anaerobic exercise?
If you’re one of those people who likes to train frequently, you’ve probably wondered why it’s essential to combine aerobic and anaerobic exercise. Those who exercise regularly and seek to further advance their cardio-respiratory fitness should consider adding high-intensity interval training to their routine. Discover each and every one of the benefits of combining aerobic and anaerobic exercise, below.
Differences between aerobic exercise and anaerobic exercise
Any activity is better than none in terms of advancing fitness, but greater gains can be achieved by increasing the intensity of the training. This can be done by continuously increasing the intensity level of the progressive exercise or by mixing short bursts of high-intensity exercise. This is known as HIIT, or High Intensity Training.
During aerobic exercise, the trainer maintains an incessant rhythm over a prolonged period of time. Oxygen is used to metabolize substrates of energy reserves and to provide energy to muscles. This is a way to burn calories a little slower. Meanwhile, anaerobic exercises, on the other hand, are performed through high-intensity exercises. Among these we find, for example, the full speed race, where the body must depend on non-oxygenated energy sources.
Anaerobic metabolism in cells generates waste molecules that can damage muscle contractions and cause fatigue. This makes sense when we think about how long we can sustain high-intensity activities. Evidently the answer is not enough time, exactly because of the fatigue of which we spoke.
Benefits of combining aerobic and anaerobic exercise
Aerobic exercises are designed to increase endurance and cardiovascular capacity. When planning an aerobic training it is essential to establish an incessant rhythm that can be sustained over a long period. In order for training to improve cardiovascular endurance, the training must mimic the event or activity for which the athlete is training.
Athletes who concentrate solely on aerobic training may experience decreased muscle power and strength. However, the combination of anaerobic and aerobic training in a training program can significantly progress cardiorespiratory fitness. High intensity interval training is an anaerobic conditioning program that overwhelms the body to progress speed, strength and endurance.
Alternating short runs of high-intensity activities such as running with short cooling periods of low-intensity activities such as jogging is a good way to do HIIT training. Interval training submits the body and besides this does not give it the chance to recover completely.
This type of training can enhance athletes’ ability to allow and use the higher concentrations of lactic acid formed during anaerobic activities. While interval training focuses predominantly on anaerobic training, it also improves cardiovascular endurance.
A successful training program is developed to meet the individual needs of an athlete. However, by combining aerobic and anaerobic exercise in a training plan, athletes can progress in endurance, endurance, strength, and potency. Athletes who are training for distances will want most of their training plans to be aerobic, with anaerobic exercises.
Athletes whose goals require short runs of speed and power can focus more on mixing training at intervals in certain aerobic trainings. When creating a training program, the most essential thing to remember is not to push the body to the point of injury. Talk to your personal trainer or a fitness specialist about designing a high-intensity interval training program for .