20 Examples of Aerobic and Anaerobic Exercises

There are two ways of obtaining energy in the human body: the breathingaerobic and anaerobic, processes that are distinguished by the presence and consumption of oxygen, in the first case, and its absence, in the second.

With the aerobic exercises, we force the body to use energy through the circuit of the oxidation from carbohydrates Y fats, that is, through the consumption of oxygen to undertake them or simply sustain them over time. For example: walking, jogging, tennis.

Instead, anaerobic exercises They do not require oxygen, since they use alternative processes for obtaining energy, such as the fermentation of lactic acid or the use of ATP (adenosine triphosphate) muscular. For example: sit-ups, box jumps, freediving.

These considerations are vital when playing sports or exercising, so as not to demand more from the body than convenient in each of its phases of obtaining energy and being able to direct the effort in the most suitable way possible.

Differences between both modalities

The great difference between both modes of exercise is, as we have already said, the presence or absence of oxygen as a mechanism for obtaining immediate energy.

So, aerobic exercises are prolonged and light to medium intensity, while anaerobic exercises are intense and brief.

Examples of aerobic exercises

1. Hikes. The simplest exercise that exists, with great aerobic performance and that is done through sessions long periods in which the respiratory and cardiovascular system works incessantly, burning fat and carbohydrates. It is ideal for maintaining the lungs and increasing cardiac resistance.
2. Trotting. 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. Dances. An entertaining, group form of exercise that uses numerous muscle routines to exercise the endurance, the coordination and the respiratory capacity, since it can be extended during several musical themes that provide the necessary rhythmic accompaniment. 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. Rowing. 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. Rope jumps. 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.

Examples of anaerobic exercises

1. Weightlifting. During weight lifting the muscles operate at maximum capacity, fulfilling the task designated for a short interval of time, since the breath is not being used to renew the 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 ordered 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 the push-ups and abdominals, the squats drop the weight of the straight torso and the arms extended (or on the nape of the neck) 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, which requires a large lung capacity to hold the breath, but also anaerobic effort, since being underwater the muscles must operate without input of oxygen.

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