Train? With or without oxygen

While moving, the body uses different energy systems, anaerobic and aerobic. The first does not use oxygen, gets going quickly, but is also quickly exhausted. It takes a while for the aerobic (oxygen) system to run at full speed, but based on this system we can last much longer.

The different energy systems are also the starting point of different training methods.

Aerobic training
Aerobic exercise, with oxygen, is a prolonged activity that increases heart rate and breathing. More oxygen is pumped through the body than normal and this strengthens the cardiovascular system, strength and endurance.

It is important to spend at least 20 minutes on 70 to 80 percent of your maximum heart rate (roughly 220 – age) to continue training. During this training you burn both fats and carbohydrates.

Anaerobic training
In a training without oxygen, anaerobically, the heart rate is not continuously increased. For example, you train anaerobically when your heart rate is above 80 percent of maximum (because you can sustain this for about 2 minutes) or when you are weight training is doing. If you can’t talk without gasping while exercising, you’re training within the anaerobic range.

Anaerobic training is more aimed at improving sprinting or muscle strength and flexibility. During a workout without oxygen, carbohydrates are mainly burned.

The right workout
Good general training alternates aerobic and anaerobic. This does not apply to top athletes in certain areas. They often benefit from a sprint/strength or endurance.

During an aerobic training you burn more calories and fat, but during an anaerobic training you develop more muscles. Muscle tissue consumes more calories than, for example, fat tissue, so by building muscle strength you burn more during an anaerobic training.

This is beneficial if you want to lose weight, but also if you want to grow a muscular body. You can still have so many muscles, they remain invisible under a layer of fat.