Aerobic Vs. Anaerobic Cardio Exercise

As a vegan or vegetarian, health is important to you. You already have a leg up because of the clean food you put in your body. But it’s also important to make sure your output is top quality too.

Regular cardiovascular exercise is important for staying healthy - it has incredible benefits for your body and health, including decreased blood pressure, increased sensitivity to insulin, it heightens the quality of your blood and blood flow, and even helps to lower your resting heart rate.

All of these things can reduce the risk of heart disease and help you age slower -  leaving you feeling younger for longer and overall happier and more satisfied with your life.

No matter what kind of exercise you’re doing, it all really comes down to two major processes in your body - aerobic and anaerobic. Understanding how to harness the power of these types of exercise will take your heart and your cardiovascular health to a new level. But it’s not just a matter of hitting the pavement. New studies and scientific research give us the keys to unlocking our true potential.

So, what are the differences in aerobic and anaerobic exercises?

Aerobic exercise is the kind that requires the use of the bigger groups of muscles and is a slower, more routine-like exercise. It requires oxygen to fuel those muscles and get adenosine triphosphate (ATP) energy from carbs, proteins, and fats - which is why you’re able to lose weight if you keep doing it over time. When you think of aerobic exercise, think of activities that require high endurance such as jogging, biking, hiking, and swimming.

Anaerobic exercise requires much more exertion but takes up a lot less time and uses more specific muscle groups. This type results in less oxygen being used as ATP energy, and more lactic acid buildup. For anaerobic exercise, think high-intensity interval training (HIIT), powerlifting, and sprinting.

The thing that many people tend to ask is, which form of cardiovascular exercise is going to yield more results? If you’re trying to get into better shape, lose some inches from around your waist, or just want to live your life at peak health you obviously want to choose the type of exercise that’s going to give you the best outcome overall. So is it going to be working out longer or harder?

There has been a lot of research and experimentation on this subject, but what you’ll find is that it all really just depends on what you like and what works best for you. But how do you know whether you will prefer one style over the other? Let’s go over the benefits of each - aerobic and anaerobic exercise.

Aerobic Exercise

Aerobic exercise is going to be great for you if you’re looking for a steady routine that you can stick to with little effort. With this style, you just have to show up and put in the time. You can easily just put earbuds in and tune out the world (unless of course, you’re swimming). However, it’s not necessarily the best for those with busy schedules and for those who want to finish their workout as quickly as possible, as your workout is going to last a lot longer. With aerobic exercise, the goal is to see how far and how long you can go - it’s all about endurance.

According to an article published in the “SAGE Journals,” when you do aerobic exercise on a regular basis, you actually end up changing and affecting certain proteins and chemicals in your body - such as soluble Klotho (s-Klotho) and insulin-like growth factor 1 (IGF-1) - that are responsible for aging and insulin levels. When this happens, it can literally change the way your body works, preventing you from aging as quickly and also helping you to be able to regulate your blood sugar more effectively.

While both aerobic and anaerobic have many benefits, these are ones that are only found with aerobic exercise. But let’s see what anaerobic exercise has to offer.

Anaerobic Exercise

The best part about anaerobic exercise is that the workouts are going to be much shorter, saving you time so you can fit it into that busy schedule of yours. But, you have to be willing to get out of your comfort zone. These workouts are going to be a lot more intense, which can make it more intimidating for some. You’re going to be striving to reach your maximum heart rate, and you’re going to be out of breath and drenched in sweat by the time you’re done.

If you’re ready to dive in though, anaerobic exercise can yield a lot of benefits. Just three 10-minute HIIT sessions a week have been proven to show positive results, according to an article published in the “Journal of Sports Science and Medicine”. Anaerobic exercise is a great way to get the results you’re looking for - and fast.

The only downside though is that because these workouts can be so intense, it’s easy to get burned out. In fact, So you really want to make sure you’ll be able to stick with your exercise program without getting sick of it. If you choose anaerobic, try slowly increasing your number of workouts so you don’t tire of it too quickly.

Conclusion

According to an article published in the “Journal of Sports Science and Medicine, the key thing is to stick with a workout regimen that's going to keep you motivated. Aerobic exercise tends to be thought of as boring, while anaerobic exercise can be much less comfortable - both of them leading to a slow decline in interest over time. The article suggests that the best thing to do in order to maintain good results from your workout is to add variety to your routine to prevent burn out from occurring.

You might have a really great HIIT workout that’s going to give you promising results, but only if you continue doing those workouts regularly. So if they’re putting too much strain on you and you find yourself having a hard time finding the motivation to continue working out, don’t hesitate to fall back on anaerobic exercise, and vice versa.

The World Health Organization actually suggests doing both forms of cardio, with the recommended amount of exercise for adults being 150 minutes on aerobic activity, and 75 minutes of anaerobic activity each week to stay fit and healthy. Alternate your workouts so you’re doing aerobic exercises for part of it, and anaerobic exercise during other times. This way, you’ll receive the benefits of both types of cardio and be able to reach your full potential.

The most important thing to take away from all of this is that it’s okay - and even beneficial -  to switch things up in your exercise routine, as both aerobic and anaerobic exercise have their benefits.

Whether performing Aerobic exercises or Anaerobic exercises you want to ensure you give the body what it needs to perform at its best. VCRE features key ingredients such as Creatine, PeakO2, and Betaine that will help boost your performance, endurance, and energy levels during both Aerobic exercises and Anaerobic exercises. VAMINO delivers Branch Chain and Essential Amino Acids which both play a major role in the body's ability to recover from Aerobic exercises or Anaerobic exercises. Both  VCRE and VAMINO provide additional ingredients that will help your body stay hydrated and keep your muscles healthy so you train with the same intensity during every session. Throw both VCRE and VAMINO into your daily regimen so that you can always perform at your best!

Bibliography

Foster, Carl, et al. “The Effects of High Intensity Interval Training vs Steady State Training on Aerobic and Anaerobic Capacity.” Journal of Sports Science & Medicine, Uludag University, 24 Nov. 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4657417/.

Nystoriak, Matthew A, and Aruni Bhatnagar. “Cardiovascular Effects and Benefits of Exercise.” Frontiers in Cardiovascular Medicine, Frontiers Media S.A., 28 Sept. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC6172294/.

Patel, Harsh, et al. “Aerobic vsAnaerobic Exercise Training Effects on the Cardiovascular System.” World Journal of Cardiology, Baishideng Publishing Group Inc, 26 Feb. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5329739/.

Saghiv, Moran S, et al. “The Effects of Aerobic and Anaerobic Exercises on Circulating Soluble-Klotho and IGF-I in Young and Elderly Adults and in CAD Patients - Moran S Saghiv, D Ben Sira, E Goldhammer, M Sagiv, 2017.” SAGE Journals, journals.sagepub.com/doi/full/10.1177/1849454417733388.

Zuhl, Micah, and Len Kravitz. “HIIT vs. Continuous Cardiovascular Exercise.” HIIT vs. Continuous Cardiovascular Exercise, www.unm.edu/~lkravitz/Article folder/HIITvsCardio.html.