We explain what aerobic resistance is, what exercises can strengthen it and how it differs from anaerobic resistance.
What is aerobic endurance?
Aerobic endurance is one of the two forms of resistance of the human body that is, one of its ways of continuously carrying out an activity or work for as long as possible.
In the case of aerobic endurance, this capacity refers specifically to breathing and oxygen balance in the human body, as well as the different rhythms of effort that it is capable of sustaining.
The body consumes oxygen from the air to begin its processes of breaking down the glucose molecule, which is how it obtains chemical energy to stay alive and carry out its various daily activities.
When the body is put under effort, this energy (stored in the form of ATP molecules) is consumed to keep the muscles operating, that is, elongating and narrowing, and the rest of the body oxygenated.
If the body's ability to distribute oxygenated blood fails (due to problems in the cardiac system), or the ability to oxygenate it in the first place (due to problems in the respiratory system) fails, then there will be less energy available to the body. organism and fatigue will occur, forcing it to stop the effort.
So, To the extent that aerobic resistance is greater, the onset of fatigue can be delayed and endure longer periods of effort before running out of oxygen.
To increase or sustain aerobic endurance, exercises that involve the cardiorespiratory system, also known as exercises, must be performed regularly and consistently. aerobics (from Latin: aero“air”; and bio“life”). These exercises are characterized by having a low intensity, but a long period of time.
Examples of aerobic resistance exercises
Some examples of exercises that promote aerobic endurance are:
- Aerobics. They consist of sessions of rhythmic movements, often accompanied by music, that keep the body in constant movement and the heart beating at a high but regular rate.
- Walk. The simplest of all aerobic exercises does not involve walking at a slow pace, but rather walking steadily and at a good pace for at least half an hour. It can be combined with recreation, walks and excursions, even within the city.
- Trot. It involves a higher heart rate and is therefore much more demanding than a walk. But, if not executed well, it can cause damage to the knees and lower joints.
- Cycling. It can be done on a real bicycle, pedaling to a destination, or on a fixed or stationary bicycle, such as those found in gyms.
- jump rope. It is a great aerobic exercise since it keeps the body in constant suspension, pushing the feet successively against the ground. This requires sustained effort from the heart and lungs, which also uses both the lower and upper muscles.
- Swimming. When submerged, the human body must hold its breath for seconds and then renew the air in the lungs during the moments when the head is out, thus programming the body to use oxygen to the maximum and improve its lung capacity.
What is anaerobic resistance?
Anaerobic resistance is that which does not involve oxygen consumption or breathing but rather high-intensity physical efforts in short periods of time, during which oxygen is consumed quickly and there is no time to maintain the energy consumption that the effort demands.
There are two types of anaerobic resistance:
- Anaerobic alactic resistance. It involves very brief and very intense efforts (from 0 to 16 seconds), in which the presence of oxygen is almost zero. However, the use of ATP does not produce waste substances.
- Anaerobic lactic resistance. As it involves low-intensity but medium-duration efforts (from 15 seconds to 2 minutes), the absence of oxygen must be compensated with some process of obtaining energy, which in this case is through lactic fermentation (hence its name). The drawback of this emergency energy process is that it underproduces lactic acid, which when accumulated in the joints or muscles causes the onset of fatigue very quickly.
Differences between aerobic and anaerobic resistance
The differences between aerobic endurance and anaerobic endurance can be summarized as follows:
| Aerobic endurance | Anaerobic resistance |
|---|---|
| It depends on the cardiovascular system and breathing, since it involves the body's oxygenation capacity. | It does not depend on oxygen or the cardiovascular system, but on secondary processes for obtaining energy, such as lactic acid fermentation. |
| It is strengthened from regular low-intensity exercises and long periods. | It is strengthened from high-intensity exercises and short periods. |
| Its exercise increases resistance and physical condition. | Its exercise increases body strength and power. |
References
- Bernal Ruiz, J. (2006). Resistance and the cardiorespiratory system in physical education and sports. Wanceulen SL
- Meléndez, A. (1995). Aerobic Endurance Training: Principles and Applications. Editorial Alliance.
