Aerobic and Anaerobic Exercise

There is no definitive border between anaerobic and aerobic activity .. in fact, all activities are fueled by both pathways.

Combine Aerobics with Anaerobics for optimum physiological benefit.

There are separate physiological / hormonal responses to Aerobic & Anaerobic Exercise.

Aerobic: Primary source of O₂ is from the lungs. Exertion is of a long enough period that the oxygen from the lungs is supplying the muscles.
- Aerobic endurance generally refers to longer-term endurance which rely primarily on the oxidative energy pathway.
- O₂from lungs has time to replenish the O₂ utilized in the chemical reactions responsible for movement.
Anaerobic ( An-Aerobic = without Aerobic ) O₂ from the lungs does not have the time to reach the muscles from the lungs.
- Anaerobic endurance generally refers to short term endurance capacity which relies mainly on anaerobic energy pathways.
- Exertion of less than 1 minute.

When we refer to something being "aerobic" or "anaerobic," we’re referring to the pathway that is the primary contributor of energy for that activity.
Circuit training's principal premise of High Repetition / Short Rest is new current rage with Professional Body Builders! ...

We've been preachin' high rep / short rest since 1998!

May, 2007 Flex magazine has interviews with several body builders plus several lifting routines. 80% of the programs are some form of circuit training's principal premise of short rest / high rep... using advanced techniques like drop sets and forced reps ..

Anaerobic endurance generally refers to short term endurance capacity which relies mainly on anaerobic energy pathways.
- Simplistically, anaerobic endurance is of such a short duration that oxygen from the lungs does not have time to reach the muscles.
- Anaerobic exercise is essential for strength building & muscle gain.
- Normally, short, intensive activities lasting less than 60 seconds, might be though of as "anaerobic,"
- Also, longer activities which are intermittent (i.e., boxing, football, etc.) are also thought of as "anaerobic," since they consist of repeated high-intensity bouts of activity.

Aerobic endurance generally refers to longer-term activities which rely primarily on the oxidative energy pathway.
- Simplistically, aerobic endurance is of long duration & relies mainly on oxygen from the lungs
- Aerobic Exercise is essential for weight loss, cardio vascular fitness and body-shaping.
- Longer, less intensive work is thought of as "aerobic."
- Current research supports a complete fitness program. A complete program should include aerobic exercise, anaerobic exercise and some stretching.

Our Optimized Program benefits of Cardiovascular Training ( aerobics ) & Resistance Training ( anaerobics or weight lifting ) into one synergistic program.

The consensus ( Dr. Klatz, Dr. Giampapa and Dr. Di Pasquali ) is that the level of exercise must be some what harder than the level of exercise required for cardiovascular benefit.

Blending circuit training & interval training into an optimized program.
Our optimized program exercises each muscle group anaerobicaly to achieve a systemic aerobic effect
Aerobic Exercise is essential for weight loss, cardio vascular fitness and body-shaping.
Anaerobic exercise is essential for strength building & muscle gain.
Our program emphasizes the physiologically optimized lactate threshold concept.
Combining aerobic and anaerobic exercise is optimal.
Benefits of a planned and systematic exercise & fitness program include: Endurance, Strength, Range of Motion, Balance, Posture & Coordination
No matter what your fitness level is or what your goals are, you will look and feel better when you regularly participate in the Ultimate Aerobic Exercise & Fitness Program.
To be successful, you must incorporate it into your lifestyle (just like eating and sleeping).

A complete program incorporating both Aerobic & Anaerobic is essential for personal optimization

Pictures are worth lots of words!

Health Benefits of an Optimized Exercise Program

Metabolic enhancement
Hormonal stimulation.
Weight Control
Improved Endurance
Increased Strength
Increased Range of Motion
Cardiovascular Efficiency: Working the Heart and Lungs
Relieving stress
Increasing lean muscle mass.
Increasing energy levels
Control of body fat. (Aerobic exercise in conjunction with a proper diet will reduce body fat.)
Increased resistance to fatigue.
Toned muscles.
Decreased tension and aid in sleeping.
Increased general stamina.
Psychological benefits - exercise improves mood, reduces depression and anxiety.

The participants in this aerobic exercise and strength building program experience a complete cardiovascular work out, muscle toning, calorie burning, metabolic enhancement, posture improvements, body shaping and weight loss in one complete program.

Current research recommends strength building, anaerobic exercise combined with an aerobic exercise program.
- Aerobic Exercise is essential for weight loss, cardio vascular fitness and body-shaping.
- Anaerobic exercise is essential for strength building & muscle gain.
Combining aerobic and anaerobic exercise is optimal.
Benefits of The Ultimate Aerobic & Anaerobic Exercise Program include: Improved Endurance, Strength, Range of Motion, Balance, Posture & Coordination
No matter what your fitness level is or what your goals are, you will look and feel better when you regularly participate in the Ultimate Aerobic & Anaerobic Exercise Program. To be successful, you must incorporate a comprehensive exercise fitness program into your lifestyle (just like eating and sleeping).
Interval aerobics, with intervals as high as 80% VOx, followed by 20 - 30 minutes of anaerobics is optimal.

Do anaerobics, heavier muscle building weight lifting, after the aerobic portion of your workout. The aerobics will deplete blood glucose which will result in even higher HGH levels. see the above charts.
- Older people lift weights too, from Yahoo
A relatively hard, planned & synergistic workout will result in up to a 250% increase in HGH secretion.
- A light work out results in minimal HGH increase.
- Hard Aerobics for 20 - 30 minutes is better than 60 minutes of easy walking ( Strollin' & Yackin' ) type aerobics.
Low blood sugar / glucose is conducive to HGH increases but are also conducive to "bonking" ( running out of energy ).
- Increasing HGH levels and optimum workout performance are somewhat in opposition.
  - Do not confuse workout performance with workout benefit!
- Low blood sugar forces the body to burn adipose tissue ( FAT ) for energy.
  - Low blood sugar triggers the secretion of HGH to utilizes fat for energy.
  - Fat utilization REQUIRES HGH!

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