Aerobic vs anaerobic exercise: How often should you do each?
When it comes to exercise, it can be overwhelming to figure out how often you should be doing certain types of workouts. The confusion is especially true when it comes to aerobic and anaerobic exercise. While both types of exercises are essential for overall health, it's crucial to know how often to do each to achieve the best results.
How often should you do aerobic vs anaerobic exercise?
The American Heart Association recommends that adults engage in at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous aerobic activity per week. This means you should aim for 30 minutes of moderate-intensity aerobic exercise, five days a week, or 25 minutes of vigorous aerobic exercise, three days a week.
On the other hand, anaerobic exercise should be done two to three times a week, with at least 48 hours between sessions. This allows the muscles to recover and grow stronger. When doing anaerobic exercises, it's essential to push yourself to the limit and then rest to achieve the best results.
To sum up, aerobic exercise should be done more frequently than anaerobic exercise. Aim for at least five days a week of moderate-intensity aerobic exercise, and two to three days a week of high-intensity anaerobic exercise.
My personal experience
As someone who enjoys working out, I have found that a combination of aerobic and anaerobic exercises is the best way to achieve my fitness goals. I try to do some form of aerobic exercise, such as running or cycling, five days a week. On the other hand, I lift weights two to three times a week to build muscle and improve my overall strength.
The benefits of aerobic exercise
Aerobic exercise is crucial for maintaining good cardiovascular health. Regular aerobic exercise can help lower blood pressure, improve lung function, and reduce the risk of chronic diseases such as type 2 diabetes, heart disease, and stroke. Additionally, aerobic exercise can help you maintain a healthy weight and improve your mood.
The benefits of anaerobic exercise
Anaerobic exercise, such as weightlifting and high-intensity interval training (HIIT), helps build muscle and increase strength. Regular anaerobic exercise can also improve bone density, reduce the risk of injury, and boost metabolism. In addition, anaerobic exercise can help your body burn more calories even when you're at rest.
How to incorporate both types of exercises into your routine
The best way to incorporate both types of exercise into your routine is to create a workout plan that includes a mix of both. For example, you can do 30 minutes of aerobic exercise, such as running or cycling, followed by 20 minutes of weightlifting or HIIT. Alternatively, you can dedicate specific days to each type of exercise, such as doing aerobic exercise on Monday, Wednesday, and Friday and anaerobic exercise on Tuesday and Thursday.
Final thoughts
When it comes to aerobic vs anaerobic exercise, it's essential to find a workout routine that works for you. Remember to aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous aerobic activity per week and two to three days a week of high-intensity anaerobic exercise. By incorporating both types of exercise into your routine, you can achieve optimal health and fitness.
Question and Answer
Q: Can you do aerobic and anaerobic exercises on the same day?
A: Yes, you can do both types of exercises on the same day. However, it's crucial to prioritize your workout routine based on your fitness goals and what works best for your body.
Q: How long should an anaerobic workout last?
A: Anaerobic workouts should last between 20 and 30 minutes, with at least 48 hours of rest between sessions.
Q: Is it better to do aerobic or anaerobic exercise first?
A: If you're doing both aerobic and anaerobic exercises in the same workout, it's best to do aerobic exercise first. This is because aerobic exercise helps warm up the muscles and prepare them for more intense exercises.
Q: Can you lose weight with anaerobic exercise?
A: Yes, anaerobic exercise can help you lose weight by building muscle and boosting your metabolism, which helps you burn more calories even when you're at rest.
Conclusion of how often should you do aerobic vs anaerobic exercise
By incorporating both types of exercises into your routine, you can achieve optimal health and fitness. Remember to aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous aerobic activity per week and two to three days a week of high-intensity anaerobic exercise. Prioritize your workout routine based on your fitness goals and what works best for your body, and you'll be on your way to a healthier, happier you.
