A kind of movement of the body, which enhances the intake of oxygen and the pumping of the heart, is called aerobic exercise. Rhythmic movements and even light dancing can also be grouped under this.
There has always been a debate on the advantages or disadvantages of aerobics overweight training or vice versa. The fact remains that they are quite different in the type of exercise and also in the use of different energy burning sources of the body. They also completely differ in the health benefits they bring to the body. | | A comparison of both these forms of exercise is made here for careful decision making.
Aerobic exercise uses the body's aerobic energy system, which utilizes oxygen, to convert the carbohydrates, fat and protein, into energy. These exercises need to be sustained without fatigue for longer than 5 min in order to be considered aerobic or they should reach 60–70% of your target heart rate (which normally is measured by subtracting your age from 220 (220–age) or when you are slightly breathless.However, you can still talk to the person, next to you—this can also be called afat burning zone).
|  | They must be sustained for a minimum of 20 min for the body to receive any benefit from the exercise. Forms of aerobic exercise include walking, jogging, running, aerobic classes, cycling, swimming, rowing,cross-country skiing,and some sports such as tennis, basketball and soccer. When aerobics is followed with a consistent schedule at sufficient intensity to elevate the heart rate it is expected to produce the following benefits:
| - Increase longevity.
- Improvement in respiratory system.
- Increases nutrient and oxygen supply, while toxins and waste products are quickly removed from the body.
- Minimizing the Cardiovascular disease risk.
- Maintains the blood lipid profile.
- Control of blood glucose levels.
- Reduces body weight and body fat.
|  | Weight training requires no oxygen and so is termed anaerobic.In this form of exercise, chemical energy is burned in short spurts of activity unlike in aerobics, which is sustained exercise. This involves lifting weights that target specific muscle groups. The amount of weight would be gradually increased,causing the muscles to grow stronger in response to the higher demand. In this case the requirement of protein will be high for the growth of muscles and hence proteins need to be incorporated into the diet. Weight training offers the following health benefits:
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- Enhances metabolic rate and burns more calories.
- Improves bone density.
- Improves body composition with lean muscle mass.
- Enhances muscle definition.
- Stronger connective tissue and joint stability.
|  | | A combination of weight training and aerobics is often advised in a weight loss program. Both these types of exercise are complementary to each other. For maximum benefit to the body; these routines require to be implemented with careful planning.This can provide longer and healthier life and help prevent and manage chronic health conditions. Scientific studies carried out on women have recorded that a combined regime of aerobics and weight training has beneficial effects on bone mineral density and fitness parameters particularly in young women. Advertisements often promote one over the other, but both the exercises offer a net result of increased energy and ability to perform well physically, as well as mentally. | | The energy expenditure for the two modes of training cannot be easily compared.Aerobic training may be more effective in increasing peak oxygen consumption because aerobic training, by definition, stimulates more oxygen consumption than the anaerobic training.
Aerobic training also results in greater utilization of fat stores and greater energy expenditure than anaerobic training. Increasing the time period for weight training relative to aerobic training, however, can equalize energy expenditure. Weight training preserves lean tissue relative to aerobic exercise in Obese people, which is a major advantage. |  | | | Aerobics is the best way to burn excess stores of body fat. Hence it might be preferred to do the aerobic workout in the morning, on an empty stomach. This ensures that the aerobic energy is used up to burn the stored fat. For a more effective program,the time between an aerobic workout and a weight lifting workout, is to be well spaced. A high protein meal will also help to replenish the proteins lost in the muscles. In addition to these, factors such as age, the intensity of the workout and the length of the workout also need to be addressed.
Aerobics followed by a weight-training program, enables the latter to be of greater intensity and for longer periods before fatigue overcomes you.
Weight training involves a simple rule of weights for natural movement and train many muscles at once. Aerobic exercise, however, carries the opposite rule of being complex. Some of the most effective aerobic workouts involve high-impact force which,over time, can lead to joint injury. Machines will often buffer such high impacts.A bicycle, for example, is a machine that enables us to perform aerobic activity through pedaling off the ground, and protecting our joints from the high impact we would experience if our feet were allowed to repetitively pound a hard surface.Low-impact activity, however, usually means low-intensity.
Low-impact exercise therefore will often fail to achieve the same level of benefit as higher-impact exercise, and must be performed for longer durations to get any benefit at all. | | | The latest development in aerobic machines has enabled the fusion of low-impact and high intensity aerobic training. You are able to train intensely and effectively without jeopardizing the integrity of your joints. This is a solution to the high-impact dilemma of aerobics.
These regimes can be made more interesting with a variety of aerobic workouts along with different weight based exercises for a group of muscles.This will also minimize the risk of stress injury to joints or Ligaments from repeated use. A sense of enjoyment should be created and benefits of these should be experienced. |  |
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