20 Examples of Aerobic and Anaerobic Activities

The breathing aerobic and anaerobic They are processes of obtaining energy by the organism that are distinguished in the presence and consumption of oxygen.

These considerations are vital when doing sports or exercising, so as not to demand more effort from the body than is appropriate in each of its phases of obtaining energy.

Differences between aerobic and anaerobic activities

The big difference between both processes is, as we have already said, the presence or absence of oxygen as a mechanism for obtaining immediate energy. Aerobic activities, then, are linked to the cardiorespiratory system and can last for a period of time higher, because its level of demand is placed on the ability of our body to incorporate oxygen from the air and make it circulate through the organism.

Unlike anaerobic activities, whose energy blast It comes from the muscles and their energy reserve, which is why they are usually short and high intensity activities. If it is prolonged in time, there is a risk of accumulating lactic acid, a by-product of this emergency use of glucose that often leads to cramping and muscle fatigue.

So: aerobic exercises are long and light to medium intensity, while anaerobic exercises are intense and brief. A correct exercise It does, however, imply the proper use of both forms of obtaining energy.

Examples of anaerobic activities

1. Weightlifting. During weight lifting, the muscles operate at maximum capacity, fulfilling the designated task for a short period of time, since they are not going to the breathing to renew energies. This enhances muscle strength and endurance, generating hypertrophy.
2. ABS. This very common exercise is anaerobic since the series of push-ups have the task of maximizing power muscle and its resistance to fatigue situations, through increasingly long series of repetitions of intensity.
3. Short and intense races (sprints). These are short races but with a lot of effort, such as the 100m flat races, in which the power and speed of the lower extremities and torso, above the general endurance of the organism.
4. Medicine ball throw. Explosive strength exercise that involves a large set of muscles arranged to gain momentum behind the head and throw the ball over the shoulder as far as possible. This movement is fast and intense, so it does not really require breathing.
5. Box jumps (box jumps). This exercise is carried out by jumping with both legs on a box of different heights, forcing the legs to accumulate energy and muscle power. It is very common in crossfit routines.
6. Isometric exercise. It is a form of intense exercise that does not involve movement, but rather maintaining muscle position during a brief period of time to produce a continuous effort, promoting muscular endurance in the absence of oxygen.
7. Bars and parallels. Using the body as weight, these exercises require the muscles of the arms to gather enough energy to get up a repeated and finite number of times, thus promoting its power and hypertrophy, without going during the effort to the breathing.
8. Push-ups (push-ups). Similar to barbells, but upside down, this classic exercise uses the gravity as resistance to overcome, lifting your own weight in short and quick sessions of effort that increase as the muscles gain power.
9. Squats. Third in the classic series along with push-ups and sit-ups, squats drop the weight of the straight torso and the arms extended (or on the nape) in the thighs, allowing them to make the effort to get up and down again, during which time they will not be receiving oxygen from the breathing.
10. Freediving or free diving. A well-known extreme sport that suspends breathing during an underwater dive, for which a large lung capacity is required to hold the breath, but also anaerobic effort, since being underwater the muscles must operate without input of oxygen.

Examples of aerobic activities

1. To walk. The simplest exercise that exists, of great aerobic performance and that is carried out through long sessions in which the respiratory and cardiovascular system works without ceasing, burning fats Y carbohydrates. It is ideal for maintaining the lungs and increasing cardiac resistance.
2. Jogging. The faster version of the walk is a moderate impact exercise on the legs and knees, but that supports the respiratory and cardiovascular rhythm in the face of a higher energy demand and more sustained. It is usually combined with periods of rest (walking) and short periods of running (anaerobic).
3. Dance. An entertaining, group form of exercise that uses numerous muscle routines to exercise endurance, coordination and respiratory capacity, as it can be extended during various musical themes that provide the accompaniment rhythmic necessary. It is a socially useful form of exercise, too.
4. Tennis. The so-called "white sport" is an example of aerobic routines, since it requires being in constant movement in the court, alerts the course of the ball that, in addition, increases its speed as it is hit and returned over network.
5. Swimming. One of the most demanding aerobic exercises, as it requires large breaths of air to keep the body functioning submerged in the water. It promotes lung capacity, cardiac resistance and at times the anaerobic strength of the extremities.
6. Aerobic jumps. The classic gym aerobics routine is the best possible example of this type of oxygen-intensive activity, in which the movement is sustained during several successive routines and depends almost exclusively on the cardiovascular endurance of the organism.
7. Cycling. The exercise of the bicycle is extremely demanding with the lower limbs, demanding a very large cardiorespiratory capacity in the the extent to which the effort is sustained, much in the manner of marathons, during entire circuits that must be covered at a speed half. The finals, in which the greatest load of force is printed to reach high speeds and arrive first, instead, are merely anaerobic.
8. Row. As in the case of cycling, but with the upper extremities and the trunk, it is a sustained exercise in the time that requires management of fatigue and a good and constant oxygen intake, to be able to keep the boat going with the force that is printed on the oars.
9. Jump rope. This exercise is common to many sports practitioners, whatever the discipline, as it requires a continuum of jumps to avoid the rope, being able to go faster or slower depending on the endurance capacity of the individual.
10. Football. It is considered both an aerobic and anaerobic sport, as it combines short, intense races with a constant movement back and forth throughout the huge court, anticipating the action of the ball. With the exception of the goalkeeper, none of the soccer players remain stationary, so he requires good respiratory and cardiac capacity.

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