ONU Expert: professor of exercise science
Monday, March 30, 2009
Professor April Kamba
What is the difference between aerobic and anaerobic exercise and why is it important to get both?
Aerobic Exercise (oxygen required) is defined as any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature.
Aerobic exercise should work the heart and lungs harder than at rest. Ex: Aerobics, swimming, or bicycling.
Anaerobic Exercise (no oxygen required) is exercise in which your body does not need oxygen to accomplish the activity or easier said quick bursts of high intensity exercise.
Ex: Weight Lifting and sprints.
It is beneficial to incorporate both of these types of exercise into your routine in order to receive all benefits of exercise.
Aerobic types of activity will help our lungs and heart get stronger and make it easier to carry out daily activities (breathe easier).
Anaerobic types of activities will help us build muscle mass and strength which will help us to burn more calories at rest.
What are some ways to get functional exercise in everyday life without a membership at the gym?
No money or time for a gym membership, no problem. There are several ways you can incorporate physical fitness into your daily routine relatively easy.
Some simple daily tips include taking the stairs instead of the elevator, park farther away from the entrance when shopping, or take a short brisk walk each morning before heading to work or when getting home from work before starting on dinner.
Get out there and get moving! Looking for something more; soup cans make great dumbbells, body weight is a great form of resistance (pushups and squats), and there is always room for an ‘ab’ workout at home.
What are a few tips on avoiding injury in association with exercise, particularly for people who only exercise when they go to play in a baseball league or something similar?
Many people take the warm weather as an opportunity to get out there and get involved in some type of exercise.
Whether it is the company softball game or playing basketball with the kids, there is associated risk with all of these activities.
Please do not let this discourage you from being active, just be smart about it and follow some of these simple rules.
• Remember physical fitness is something that has to be worked at it will not happen overnight. Ease into the sport, take your time and let your body adjust to the demands of the sport.
• Pace yourself. If you feel yourself getting tired/sore step back and rest for a few minutes.
• Hydration is key! Make sure you are keeping yourself fully hydrated. Drink plenty of water before, during and after exercise.
• Do not forget to stretch. Stretching will help cool your body down and ward off that “next day” pain. It is extremely important to stretch post activity especially if you have not been physically active prior to the event.
• If you do feel sore the night after or find yourself dealing with an injury, always ICE first. The first 48 hours after an injury is the key time to ice. After the 48 hours are up, then you can apply a heat pack if needed.