Many people who work out have their favorite exercises; however, to be fully fit, both aerobic and anaerobic exercises should be combined in a workout regimen.
Aerobic exercise
Aerobic exercises include any activity that triggers cardiovascular conditioning (cardio), including jogging, cycling, swimming, etc. During aerobic exercises, your muscles receive oxygen via elevated heart rate and increased blood flow to the muscles.
Anaerobic exercise
Anaerobic exercises include bursts of activity in which the muscles require immediate energy, including high-intensity interval training (HIIT), jump roping, weightlifting and sports like tennis and football. During these exercises, the body takes energy from stored energy sources by breaking down glucose via a process called glycolysis, which may cause a build-up of lactic acid.
Both aerobic and anaerobic exercises are key to achieving complete fitness by strengthening the heart (aerobic) and the other muscles in the body (anaerobic).
Benefits
Benefits of aerobic exercises include weight loss, strengthened heart, strong immune system, and mood boost from endorphins release.
Benefits of anaerobic exercise include strengthened bones, increased muscle mass and decreased fat.
The target heart rate for aerobic exercise is anywhere between 50%-80% of your maximum heart rate for long intervals. The target heart rate for anaerobic exercise is anywhere between 80%-90% of your maximum heart rate for short intervals.
While doing aerobic exercises, you should be able to keep a breathy conversation. On the contrary, while doing anaerobic exercises, you will not be able to keep a conversation.
The chart below offers the target rate based on your age for both aerobic and anaerobic exercises. A smartwatch can monitor your heart rate. However, you can place your index and middle fingers on your carotid artery below your throat and count your heartbeats for ten seconds. Then multiply that number by six.
Target Heart Rate in Beats Per Minute
| Age | Target HR Aerobic | Target HR Anaerobic | Maximum HR 100% |
| 20 | 100-160 | 160-180 | 200 |
| 30 | 95-152 | 152-171 | 190 |
| 35 | 93-148 | 148-167 | 185 |
| 40 | 90-144 | 144-162 | 180 |
| 45 | 88-140 | 140-158 | 175 |
| 50 | 85-136 | 136-153 | 170 |
| 55 | 83-132 | 132-149 | 165 |
| 60 | 80-128 | 128-144 | 160 |
| 65 | 78-124 | 124-140 | 155 |
| 70 | 75-128 | 128-135 | 150 |
How Often/Long Should You Exercise?
Experts suggest that people should exercise for a minimum of 30 minutes 5 times a week. Depending on your lifestyle, however, you may want to up the workout time to 40-60 minutes 5 times a week.
For example, if your career is sedentary (i.e., office worker, writer, truck driver, etc.), you will want to exercise for longer periods of time to make up for hours of sitting. If your career is active (i.e., park ranger, waiter, housekeeper, etc.), you may not have to work out as long.
Almost all aerobic exercises can become anaerobic by upping the intensity. A jog (aerobic) can be turned into sprints (anaerobic). The same is true for swimming, rowing, cycling, etc.
Lifting weights is an important anaerobic exercise, especially as we age. We lose muscle mass every year, but lifting weights is the best way to combat age-related muscle loss.
If lifting weights is new to you, hiring a fitness trainer is the best way to ensure that you learn the different weight-lifting exercises for each muscle group with good form to prevent injury.
A gym membership is a great way to stay accountable while working out. Also, working out with a friend can keep you motivated. If a gym membership is not an option, purchasing a few sets of dumbbells or strength bands will allow you to train at home.
Below are a few examples of a weekly workout regimen that combines aerobic and anaerobic.
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 |
| 20-min sprints & 10-min ab routine | 40-min cycle | 30-min dumbbell weight training for arms | 40-min swimming laps | 30-min dumbbell Weight training for legs |
| 60-min speed walk | 40-min calisthenics exercises (lunges, squats, push-ups, jumping jacks, planks, etc.) | 30-min row machine & 10-min ab routine | 3 games of tennis | 40-min on stair stepper with light hand weights |
Learn More
If you would like to know more about maintaining a fit, healthy lifestyle, check out Alisa Hope Wagner’s two books, Fearlessly Fit and Fearlessly Fit at Home, on her website: https://alisahopewagner.com/
About the Author
Alisa Hope Wagner is aggressive about leading a simple life. She enjoys working out, reading, and communicating God’s love and truth. She married her high school sweetheart; together they raise their three children in a Christ-centered home. Though an introvert by nature, Alisa easily expresses herself through social media, especially on her blog, alisahopewagner.com. Alisa earned her B.A. Degree in English and her M.S. Degree in Applied English Linguistics. She writes fiction and nonfiction books. Alisa is a Certified Fitness Trainer and a specialist in Fitness Nutrition. She placed in six bodybuilding competitions, won an MMA cage fight, and is sailing and scuba certified.
