Aerobic or anaerobic? A lot of people are asking which exercise they should pursue. Is it aerobics, like jogging or aero dancing or Zumba, or anaerobic (or strength exercise), like weight lifting, planking or just doing push-ups. Choosing the type of physical activity to pursue is crucial, in maintaining an active lifestyle. 

            Aerobic exercises, also known as endurance training, are any exercises that involves or trains the heart and the lungs. The objective of the exercise is to enable the cardiovascular system to work efficiently. These exercises enables the heart to become stronger and more efficient, allowing the heart to work longer, more vigorous and allows quick recovery at the end of the session. Any exercise that involves rhythmic, repeated, and continuous movements of large muscle group, for at least 10 minutes, at a time, is classified as aerobic exercise.

            Anaerobic exercises, or strength training, are any exercises designed to improve muscular fitness by exercising a muscle or muscle group against external resistance. As people grow, they tend to lose lean muscle mass, known as sarcopenia which is brought about by disuse, sedentary lifestyle, or unloading.  To maintain active and healthy lifestyle, people should engage in either or both aerobic and anaerobic exercises. Aerobics to maintain cardio-vascular endurance, and anaerobic to maintain and keep muscles and bones healthy and strong.

Experts suggest three factors (FIT factor) to be considered before starting any aerobic or anaerobic exercise program: Frequency- the number of times the exercise is performed in a week; Intensity- the percentage of the exercise, in relation to the maximum heart rate; and the Time -the duration of exercise per session, in terms of minutes.

In terms of frequency, for aerobic exercise to be effective, it should be performed at least three times a week. On the other hand, anaerobic exercise can be performed daily, alternating upper extremities and lower extremities every other day, or performing both lower and upper extremity-exercises three times a week, with a passive rest in-between days.

Just like, frequency, when designing the training program, the intensity should also be considered. Since, no two persons are alike, individual difference should be observed when deciding as to the intensity of the exercise to be performed. One of the principles of exercise to be considered when deciding how intense one should exercise is the principle of graduation. Exercise should be performed gradually. Start slow or light, and slowly increasing either the pace (or speed) or the weight.

The third most important factor to be considered when exercising is the time. People engage in physical activities, like jogging, without considering how much time they should spend for an exercise. Many people who exercise, only stop when they feel that they are already tired. But being tired should not be used as basis for determining how much time should be spent for an exercise. Aerobic exercise, like jogging should be performed between 20 to 40 minutes, depending on the level of one’s fitness. Anaerobic exercise, on the other hand, should be performed between 30 minutes to an hour, but with plenty of rest time in between weights.