Aerobic and Anaerobic

Aerobic

Aerobic exercise is any cardiovascular conditioning or “cardio.” During cardiovascular conditioning, your breathing and heart rate increase for a sustained period of time. Examples of aerobic exercise include swimming, laps, running, or cycling.

Oxygen is your primary energy source during aerobic workouts.

You breathe faster and deeper during aerobic exercise than when your heart rate is at rest. You’re maximizing the amount of oxygen in the blood. Your heart rate increases blood flow to the muscles and back to the lungs.

Benefits of aerobic exercise

Aerobic exercise can offer numerous benefits for your health, including reducing your risk of a heart attack, type 2 diabetes, or stroke.

Other benefits of aerobic exercise include:

• can help you lose weight and keep it off
• may help lower and control blood pressure
• may increase your stamina and reduce fatigue during exercise
• activates immune systems, making you less likely to get colds or the flu
• strengthens your heart
• boosts mood
• may help you live longer than those who don’t exercise

Anaerobic

Anaerobic exercises involve quick bursts of energy and are performed at maximum effort for a short time. Examples include jumping, sprinting, or heavy weight lifting.

During anaerobic exercise, your body requires immediate energy. Your body relies on stored energy sources rather than oxygen to fuel itself. That includes breaking down glucose.

Benefits of anaerobic exercise

Anaerobic exercise can be beneficial if you’re looking to build muscle or lose weight. It can also be beneficial if you’ve been exercising for a long time and are looking to push through an exercise plateau and meet a new goal. It may also help you maintain muscle mass as you age.

Other benefits include:

• strengthens bones
• burns fat
• builds muscle
• increases stamina for daily activities like hiking, dancing, or playing

Fitness

NFL PLAY 60: Huddle up and Get Moving!

Complete all the exercises by watching the video above to complete your Fitness Logs.

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Below is a chart of other exercises you can complete for your Fitness Logs.

Name and Description of Physical Activity	Picture	Type of Physical Activity
Push-up: an activity in which a person lies facing the floor and, keeping their back straight, raises their body by pressing down on their hands		Strengthening
Plank: an activity that involves maintaining a position similar to a push-up, but usually without any movement		Strengthening
Squat: An activity that requires squatting toward the group with the back of the knees at a 90-degree angle		Balance/Flexibility
Jumping jack: a jump is done from a standing position with legs together and arms at the sides to a position with the legs apart and the arms over the head		Balance/Flexibility
Jump rope: An activity that requires jumping straight up into the air and back down, as if jumping over a rope.		Balance/Flexibility
High knees: An activity in which a person lifts their knees as high as possible, alternating left and right		Aerobic
Kickers: An activity in which a person jogs in place, hitting their behind with their feet		Aerobic