The balance between aerobic and anaerobic exercise is extremely important when it comes to our health and physique. With the recent fitness boom and growing health consciousness, many people are incorporating gym training and exercise into their daily lives, but are they understanding the characteristics and purposes of each type of exercise and combining them appropriately?
In this column, we will introduce the definitions and effects of "aerobic exercise" and "anaerobic exercise," as well as the balance of each type of exercise.

〇What is aerobic exercise?

It refers to "long-term exercise performed at low to moderate intensity while using oxygen," such as walking, jogging, cycling, and swimming.
The recommended exercise time is 20 minutes to an hour, and you should use half fat and half carbohydrates as your energy source.

-effect-
- Fat burning: Since it uses lipids as energy, it is effective for dieting and weight management.
Improved cardiopulmonary function: Your heart and lungs become stronger, improving your endurance.
-Improved blood flow: Prevents arteriosclerosis.
・Stress relief and mental care: Serotonin and endorphins are released, refreshing your mood

-Notes-
- If the intensity increases too much and it approaches anaerobic exercise, the energy source will change to carbohydrates, which may reduce the fat-burning effect.
・If it's too comfortable, the effect will be diminished. The ideal amount is when you sweat a little, your breathing becomes a little quicker, and you can still talk.

〇What is anaerobic exercise?

This refers to "high-intensity, short-term exercise" such as strength training, sprinting, and jumping. The typical exercise time is a few seconds to a few minutes. The main source of energy is carbohydrates in the muscles.

-effect-
-Improved muscle strength and hypertrophy: Muscle fibers become thicker and power increases.
-Improved basal metabolic rate: Increasing muscle mass increases the calories burned at rest.
-Improved explosive power and speed: Improved performance.

-Notes-
- Anaerobic exercise alone can easily cause lactic acid to build up, making fatigue more likely to accumulate.
If the intensity is too high, the risk of injury such as muscle damage increases.

How do you determine the balance between aerobic and anaerobic exercise?

The way to achieve this balance actually depends on the "purpose" (see Case Studies in Sports Nutrition).
-A place where exercise is assumed to occur 4 to 5 days a week-
・Diet: Aerobic exercise 3-5 times a week, anaerobic exercise 2-3 times a week
・Muscle strengthening: Aerobic exercise 1-2 times a week, anaerobic exercise 3-4 times a week
・Maintaining health: Balance both 2-3 times a week

summary

The most important thing about exercise is that it's not something you do once in a while, but something you enjoy and continue doing. First, try to incorporate it into your life in a balanced way, to the extent possible, according to your goals and physical strength!




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Author
Ryo Takahashi, Physical Therapist at Ikejiri-Ohashi Sera Clinic

Supervision
Dr. Yasushi Sera, Ikejiri-Ohashi Sera Clinic

Ikejiri-Ohashi Sera Clinic https://sera-clinic.com/