We explain aerobic resistance, the variety of exercises that can be performed, and what anaerobic resistance is.
What is aerobic endurance?
Aerobic endurance is one of the two forms of persistence of the human body, that is, its ability to continuously perform an activity or work for as long as possible.
In the case of aerobic endurance, this capacity refers specifically to breathing and the internal oxygen balance of the human body, as well as the different endurance rhythms of which it is capable.
Our body consumes oxygen from the air to start its processes of breaking down the glucose molecule, which is how we obtain the chemical energy to keep us alive and carry out our various daily jobs.
When the body is subjected to an effort, this energy (stored in the form of ATP molecules) is consumed to keep the muscles working (lengthening and narrowing) and the rest of the body oxygenated.
Suppose our ability to distribute oxygenated blood fails (cardio), or the same happens with our knowledge to oxygenate it first (breathing). In that case, there will be less energy available for the body, and fatigue will occur, forcing us to stop the effort.
Thus, to the extent that our aerobic resistance is more excellent, we can delay the onset of fatigue and endure extended periods of exertion without running out of oxygen.
To increase or sustain our aerobic endurance, exercises that involve the cardiorespiratory system, also known as aerobic exercises (from the Latin: aero, “air”; and bio, “life”), must be performed regularly and consistently. These exercises are characterized by low intensity but an extended period.
aerobic resistance exercises
Swimming improves lung capacity.
Some exercises that promote aerobic endurance are:
Aerobics. It consists of a session of rhythmic movements, often accompanied by music, that keeps the body in constant motion and the heart beating at a high but regular rate.
To walk. The simplest of all aerobic exercises does not involve walking at a stopped pace but steadily and at a brisk pace for at least half an hour. It is perfectly combinable, however, with recreation and walks or excursions, even within the city.
Jogging. The more intense and impactful version of the walk prints a higher heart rate and is much more demanding. Also, if not executed well, it can cause damage to the knees and lower joints.
Swimming. Being submerged, the human body must hold its breath for seconds and then renew the air in the lungs when the head is out, thus programming the body to use oxygen to the maximum and improve its lung capacity.
Bike. Another aerobic classic can be done on an actual bicycle, pedaling towards a destination we like, or on a stationary one, like the ones we find in gyms.
Jump the rope. What seems like a child’s game is a great aerobic exercise. Keeping the body in constant suspension and pushing the feet successively against the ground requires a sustained effort from the heart and lungs that also uses both the lower and upper muscles.
The resistance does not involve oxygen consumption or breathing, but rather high-intensity physical efforts in short periods, during which oxygen is consumed. Qu. Therethere is no time to maintain the energy consumption that the action demands.
There are two types of anaerobic endurance:
alactic anaerobic resistance. It involves very short 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 by-produce waste substances.
Lactic anaerobic resistance. As it involves efforts of little intensity, but of medium duration (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 acid fermentation (hence its name). The drawback of this emergency energy process is that it sub-produces lactic acid, accumulating in the joints or muscles, causing fatigue to arrive very quickly.