Aerobic Exercise vs Anaerobic Exercise
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- Опубликовано: 4 фев 2018
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Welcome to Benefits Of Exercise by Dr. Sten Ekberg, Olympic decathlete and holistic doctor; a series where I try to tackle the most important health issues of the day in a natural and safe way including the benefits of intermittent fasting, fasting and autophagy. If you have suggestion for the next topic leave your comment below. Remember to make your comments positive and uplifting even if you disagree with something that was said by me or others.
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🌿 This is a Holistic Health Channel that focuses on all aspects of Natural Holistic Health and Wellness featuring Olympic decathlete and holistic doctor, Dr. Sten Ekberg with Wellness For Life. Learn to master holistic health, stay healthy naturally, live longer and have quality of life by learning how the body really works. Doctor Ekberg covers and explains health in an easy to understand way. There will be health tips like how to lose weight, what to eat, best nutrition, low carb diet, cold hands & feet, holistic health tips, pain relief, lower blood pressure, reverse diabetes naturally, reduce stress, how to exercise, thyroid issues, keto diet explained, brain health tips, stretches & more from a real doctor.
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Typical legal disclaimer (doctor occupational hazard): This is not medical advice, nor can I give you medical advice. Sorry! Everything here is for informational purposes only and not for the purpose of providing medical advice. You should contact your doctor to obtain advice with respect to any particular health issue or condition. Nothing here should be construed to form an doctor patient relationship. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Wellness For Life and Dr. Sten Ekberg are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site. Also, some of the links in this post may be affiliate links, meaning, at no cost to you, I may earn a small commission if you click through and make a purchase. But if you click, it really helps me make more of these videos!
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Hello Dr Ekberg, thank you so much for all the information you provide! I was wondering if you could make a video on your exercise recommendations for someone with adrenal fatigue?
You started explaining the relationship with cholesterol but then you stopped and went back to talking about cortisol. Can you explain the relationship between aerobic / anaerobic and cholesterol? Thanks.
There is a lot of confusion about what aerobic and anaerobic exercise is. If you do a google search you will see most people think aerobic exercise is a high intensity aerobic class and anaerobic is lifting weights. That is why I made this video to clear up the difference and to help you reach your health goal.
Thanks so much. I need an aerobic tutorial
Thank you very much.
Stil a doubt remains.
What kind of lifting is aerobic?
Is it light weight or body weight with more than 20 rep max?
How to do hiit for every muscle?
Usually, weight traing is done with 10 to 12 reps in about 30 secs. with a rest of 60 secs. Is it not hiit if limited to 8 sets?
You say that aerobic exercise is around 120bpm. Isn’t it instead on a case by case basis?
I started three days ago. After the three days, here is my problem/question: **What is my best heart rate to exercise to maximize fat burning? After calculating (see below), staying at 70% (117) is extremely hard to keep unless I walk as slowly as a snail. :c) Biking is out of the question. I can walk normally or briskly at a 135 - 145 heart rate. 135 - 145, I can carry on a conversation and feel no pain. I can do this for hours. But it is outside of my fat-burning zone. My resting heart rate is 82 or less. So, what is my best target heart rate for burning fat? Do I stay at 117 as the target? Or is it better to go to the higher number, 132? Or somewhere in between?
My info: Age: 58
Height: 237 lbs
Weight: 6'2"
Bio: Former Division I football player (i.e., my workout experience)
I used three formulas to estimate my max heart rate. My Maximum Heart Rate is calculated below (based on three different formulas):
My Maximum Heart Rate Average of all three formulas below: 167.43
(Formula 1: 162, Formula 2: 166.4, Formula 3: 173.88).
70%: 117.20 Average (Formula 1: 113.40, Formula 2: 116.48, Formula 3: 121.72)
80%: 133.94 Average (Formula 1: 129.60, Formula 2: 133.12, Formula 3: 139.10)
90%: 150.68 Average (Formula 1: 145.80, Formula 2: 149.76, Formula 3: 156.49)
Maximum heart rate formulas I used:
Formula 1: [ 220 - Age ] - most common and widely used maximum heart rate formula
Formula 2: * [ 207 - 0.7 x Age ] - more precise formula, adjusted for people over the age of 40
Formula 3: * [ 211 - 0.64 x Age ] - slightly more precise formula, adjusted for generally active people
Thanks again! -Scott
I watch as many of your videos as time permits. It's been life changing. Your like the father I never had teaching me how to lead a happy life free from suffering. Your a modern day Buddha. Thanks.
I've learned more from Dr Ekberg than any other person I've known . Thank you
He's the BEST !
Thank you! I’m an obese person who has been working out for 6 months, I recently picked up the pace by running (on the elliptical mostly), and my heart rate goes up to 188-it takes a while for it to return to normal. I appreciated this lesson as both a newbie “athlete” and biology teacher, and this helped tremendously. This will help my explanations of glycolysis, anaerobic and aerobic respiration, and provide students with a real world explanations. I’ve been spending too much time in the elliptical (15min/1mile), and it’s hard on my heart rate and blood sugar levels. Now, I know why. Thanks!
Thank you Keesha Lewis. That is really cool thank you for sharing. Feel free to share my channel with your students there are probably a lot of videos that would relate to them. If you want me to explain something else fell free to ask.
You should definitely not be running if you're obese. That extra weight is a huge stress on your joints and ligaments and even on your heart. Walking is a way better option. You can raise intensity by adding incline. But walking is enough till you start seeing a resonable body weight. Amd obviously you need to fix your diet else it's mostly useless.
Now I really understand the difference, your explanation are very clear and simple. Thank you 🙏❤️😊
Exactly what I needed to hear! Getting stressed and the 'light headed'!
Thank you Spirit Rider. I really appreciate your feedback and so glad you liked it. The greatest compliment you can give is to help us help more people by sharing the videos.
Great job Dr. THis was very helpful!
Thank you Dr. Do you have a podcast channel ? You went straight to the point. And saved so much of my time. Many people talk way too much before they even get on with it. You're amazing.
Thank you. Explained everything crystal clear
Thank you for the info.
Love your vids. Showed me what I am doing wrong at the gym. Thank you!
Finally, something that made sense! Thank You!
Thanks for this great info, never knew that.
Finally I get it. Thank you!
Thank you so much Doctor. You have been explaining the actions backed up with numbers and stats which has helped me a lot in my journey to weight loss.
Excellent explanation. Thanks Doc!
thank you so much for this video! I am in a professional trainer course and struggling with trying to understand aerobic vs anaerobic and this helped me understand!
Video fantástico, gracias por una explicación tan simple e interesante!
This is fantastic. Thank you.
I'm so glad I exercised with a HR monitor about ~30 yrs ago and understand the heart is how you measure workload on the body...
Thanks Dr. for this useful explanation
Love your videos. You are the only one talking about how the brain and body benefits from being healthy. Keep the videos coming.
Thank you.
Brilliant explanation! We are so programmed to exercise till it hurts. We need to be way gentler on our bodies.
I thought I m only
I am a kinesiology major and I am trying to improve my health.
This video EXPLAINED BEAUTIFULLY!
Thank you taopanda98.
so running when you are already panting and feeling like you want to stop, your body is doing anaerobic activity already! now i get it, thanks Dr Sten!
Great information dr. Ekberg! Had to subscribe :)
Thank you. We will keep it coming.
Thanks for information now it's clear how to excerise for good health
Really appreciate you!!😊
Most incredible breakdown of exercise I've seen. I've completely changed my workout program thanks to your advice. Wish I found you sooner lol
Thank you kaylee vazquez. I really appreciate your feedback and so glad you liked it. The greatest compliment you can give is to help us help more people by sharing the videos.
I recently read about this - a long distance runner took to exercising in zone 2 and was able to get fitter within this zone and avoid injury - but when it came
To running as his capacity was there - he was fitter in the anaerobic zone.
Makes sense
it's true, when I ride a bike with a lot of intensity after exercise I feel anxious and less resistant to stress after carrying weights I don't feel such negative effects I will add that I have a stressful period in my life, I always wondered why I feel bad after exercise since they write everywhere that sport is just health.Thank you Dr. Sten for clarifying and truth in a world full of misinformation
great! thanks
super helpful thanks!
So simple thank you
Well explained. Thanks!
Thank you Joanne Esposito.
Depends what people do in the gym, lifting weights? then they rest between most sets giving them time to recover and also helps improve lactic thresh hold, which goes on to help aerobic fitness,
Thank you
Thanks
What are your favorite exercises?
Weight lifting, but you did not talk about in the video or did I missed it? Can you make a video on it?
I will make a video on it. Thank you for requesting it.
any kind of high intensity workout i like to put my body under pressure
Mountain biking
Walking, low impact weights
Thank you for explaining in layman terms.
Good information thanks
Thank you! Very interesting
Thank you Kym Leann for letting me know you found it interesting. If you have any questions about health please feel free to ask.
I think that your presentation style is perfect.
I learned something new, again!
I HAVE WATCHED THIS CHANNEL VIDEOS, AWESOME EXPLANATION EVER👌👌👍
Thank you for teaching me better than my biology teacher
Thank you Tea Spiller. Feel free to ask any health questions, and I will do my best to answer them.
Game changing for me, nothing (interval training, cycling, weights) was working for my weight loss until I started walking. Lost almost 7 kilos in about 3 weeks with about 6K steps everyday (about 50 minutes daily morning walk)!! Thank you so much Dr Ekberg
Thats amazing!
this is very interesting . I never go for walks it's always cycling / running lifting with super sets. I'm going to possibly start walking on my lunches or at night before sleep
Awesome explanation 👍 😊 🙏
Thank you young creed from the office
Thanks for explaining this in a clear way. Looks like there is great misunderstanding on this subject.
Best explanation. I personally got a lots of thing, Thank you very much.
Thank you EHSANULLAH RAHIM GORAGANI. I really appreciate your feedback and so glad that you liked it.
thanks amazin and reasonable explanation
Thank you O K. Feel free to ask any health questions, and I will do my best to answer them.
My anaerobic threshold is 78bpm. That’s about half what it should be for a person my age. Good video. Thank you.🌻
I really enjoy your videos, I am 60 years old and a bicycle racer, I train 250 miles a week at a fairly high level, on my easier days I do one meal a day, I am a harder days since I need sugar, I start off my ride fasted If there are taking Sugar as needed, what I would like to know is where is your advice for athletes that are trying to lower their body fat percentage.
You solved my hypertension problem thanks man ;D
That's fantastic. I am so glad to hear that. Would love to hear a little more details like a testimonial, so other people can benefit as well.
Many thanks for your excellent presentation, with its clear and slow articulation of the words, with good flexilibty in volume and pitch, which keeps us viewers and listeners connected.
PS. There is an error in the written commentary at 6m 13 secs where your spoken words "... you do not want to do long anaerobic exercise ... " have been written as "...you do not want to do prolonged and aerobic exercise" ...
Thank you Dennis Noah Pikes. I appreciate your feedback. We missed that on the closed caption. Thank you it has been corrected now.
Good video again. If you're training for a 5 day desert motorcycle endurance rally, what do you recommend? Combination of anaerobic and HIIT? Any %? Your body needs to be able to take a severe pounding for 5-6 hours per day
awesome explanation thanks
Glad you liked it. Thank you gambart2002 for letting me know.
Thx for explaining the diff...I run a lot and breathe through my nose mostly so must be doing aerobic. I like to see a video on the value of strength training via cardio training since especially since strength training improves bone density..I just don't do much of it except for push ups and pull ups
I'll make a note and see what I can come up with. Thanks for your input.
how would you rate cycling in hills? I went for a 2 and a half hour cycle today, general incline but maybe a 20 min section of anaerobic work at the steepest point. for the usual 50 plus cyclist who might get a longer weekend cycle in, is an hour or more of anaerobic activity diminishing returns?
Thank you for this one, so many people dont understand this :)
Thank you for letting us know you liked it. A lot of people still believe in no pain no gain and end up stressing their body more.
Yeah - apparently if it rhymes it must be true!!
You found the secret to the universe!
:D
I am a 44 year old man and run 5km in 23 minutes. At times my heart rate exceeds 180 bpm almost at the end of my journey during the last km. I try to bring it down within a 170 range by adjusting my running pace. I hope I am not putting strain on my heart by following this practice. So far I haven't felt any adverse effects
Dr. Ekberg, thank you for another great video, I just recently found them (thanks RUclips AI) and I have already watched dozens. I don't know I you have the time to answer to the comments on the old videos, but anyone else can contribute, too. I'm on OMAD keto but I'm also a tennis player. Do I absolutely need to take additional carbohydrates (for health/performance) or can I go on with my fat reserves? I played a set today, I was quite tired afterwards but i'm also out of shape so I can't tell the exact reason. Anyway, I didn't faint (and I even won the set) so I would like to know if I need to adjust my meals on the days I play tennis (anaerobic) of if I can go on normally? I don't mind a temporary performance loss, if my body needs more time to adjust, but I really would not want to go out of ketosis.
What to do to get muscle on keto and IF. .please inform
Dr. I have learned that people with cfs/me have impaired aerobic metabolism and in aerobic mode make CO2 which combined with water makes carbonic acid. A very toxic acid some believe responsible for PEM and very hard for the body to clear. Very brief, intense activity, anaerobic, yeilds lactic acid, does not lead to PEM and is much easier to clear. Please do a video about this. I love how clearly you explain things.
i stick with aerobic. :) jog/run 5 miles. Dr. Ekberg is FIT!
Dr. Ekberg can you please do a video on TESTOSTERONE and testosterone replacement specifically testosterone pellets. Thank you
I have meniere's disease and dont do any exercise. Would getting a stationary bike good for me to exercise?
Dear Dr Ekberg,
Thank you so much for all your video's. You have help me so much with Keto and intermittent fasting. I have a very stressful live. Every time I do running for about 3 km with slow heart beat about 130 bpm I get so sleepy next day. I can sleep whole day. Now I know why. I'll try walking or cycling on about 110 bpm O my age is 53.
But does this mean I can't run long distance anymore?
Thank u so much for this. I have been dancing for more than two years and trying really hard to maintain my body weight.( doing IF: 16/8and calorie control) but I just couldn’t figure out why I am losing my muscle. I usually dance for about an hour and it made me huff and puff. Does it mean that I switched from aerobic exercise or anaerobic exercise?
You deserve 10 million subscribers I'm not exaggerating
which better running or jumprope?
Have any opinion on air glider? My ankles are weak, I’m working on that and I can’t run. I would rather swim but I do not have that option to stay at a non impact type of exercise. Seems like it should be a good aerobic exercise
Thank you for this info. May God bless you.
Thank you Moldova Creștină TV.
So how would you define a 20 rep squat?
i have a Question:
can our body perform at his best in anaerobic exercise if we’re on a ketogenic diet??
cause about aerobic exercise beta oxidation of fatty acid and Kreb cycle and electron transport chain is clear enough to undestand how atp is produced. What i do not understand is how can we produce atp from fatty acid without oxigen (so in an anaerobic kind of workout)??
If HIIT requires two days of full rest, is that means you can't do neither resistance training nor aerobic training during the two resting days.
If so, how a week training program gonna look like, if you want to do HIIT ?
what if we walk after a meal?do we still lose fat or because of the elevated insulin we burn glucose and it.s better to walk during fasting?
Hi Doctor, you mentioned how anaerobic uses glucose for fuel instead of oxygen and fat like in aerobic training. But what if your doing anaerobic without carbs (absence of glucose) where is the energy coming from? Muscle breakdown?
Hi, what about biking? I'm so fatigue, it's not easy anymore to walk everyday because of the stress, i have to take it slow
I understand that anaerobic exercise stresses the body however I have noticed that whenever I am stressed, the only way of getting rid of it is with anaerobic exercise. Nothing else works. For stress I had tried yoga, pilates, weight training etc. Doesnt work. But if i do about 15-30 minutes exercise which involves some huffing and puffing, that works, and it is like a mental reset for me. It gives a natural high. Now I am a bit confused... And with the cortisol insulin connection, it makes sense that i cant lose those few pounds. But for my mental health, anaerobic is the cure. Any thoughts?
What about the competitive long distance cyclist, runners and swimmers? Aren't they both aerobic and anaerobic?
Very informative video!! Really learning a lot thanks! How about boxing and pilates/bodyweight exercises? What is the effect on the body?
Also, what will happen if I'm on keto diet and doing anaerobic exercises? Thanks in advance. Hope you can make a video about "Exercising on Keto" :)
You can't really do boxing on keto. You need carbs for those explosive moves. Body can't recover fast enough. Body weight exercises could be ok, but forget having the best sessions vs when you had carbs. You could calculate how much carbs you need, have that during the training, and leave your body depleted of carbs at the end of the training, and still in ketosis. The 21g carb limit for staying in ketosis can easily be pushed. I could eat almost double that and the pee sticks still showed I was in ketosis.
Sir,I am a man,64years of age,no medical condition.I exercise regularly.Owing to covid-19,I stopped going to gym.I exercise at home-pushups, bodyweight squats and 2*7.5 kg dumbbells.Please suggest me anaerobic exercise with pushups,bw squats.Namaste.
You need to incorporate both for complete fitness it’s not one or the other they both have there benefits
During rollerblading my heart rate can go up to 180bpm, but yet, I'm not panting and can still talk. I do feel depleted after a while. Any idea how the high heart rate and not-panting can go together?
Hi, wondering if lifting weights and exercising consistently can throw off the ALT ASt numbers in my blood tests. Is GGT more accurate? How Can I be sure I don't have a NAFLD without a biopsy? In general I feel ok but my last blood test had the AST very high. Thanks so much!
Yes it can, I’ve seen it on my blood work a few times. I’ve trained hard and went and got blood work done, my levels was elevated. It’s something with what the liver does with some waste products or something after training
But if you are on a Ketogenic Diet, and supposedly in Ketosis of course, when you do High Intensity Exercise, and raise the blood sugar levels, wouldn't that mean that you are kicking yourself OUT of Ketosis?
Dear Dr Eckberg, I am 68 and on LCHF for the last 6 months. I work out regularly on an elliptical trainer and do resistance training for three days a week. My breathing begins to get strained only above 160/165 bpm and this happens after about 40 mins of training on the elliptical when I speed up for HIIT. I also feel no muscle fatigue until then. Does this mean that all this while I'm still going aerobic? If so, I should be burning an awful lot of fat. But my Polar Beat app shows no more than 12% fat burning! I lost around 45 lbs of body weight, but have now hit a plateau at 148 lbs. Your comments and advice would be much appreciated. Thanks in advance. I watch each an every one of your videos and learn a lot from them. You are just amazing. Nobody does a better job of explaining complicated metabolic phenomena.
Thank you Gautam Sengupta. Hard to say based on the information given. I would say that if you are not straining to breathe and have no muscle fatigue then you are mostly aerobic to that point. Not sure what criteria the polar app is based on. If you are at a plateau and want to lose more, try a few longer fasts. 😄
Which is best for diabetics ?
Now things are clear
Yes I thought anaerobic was low stress exercises! I took aerobics years ago and it was highly intense.
Is weightlifting aerobic or anaerobic? And you are weightlifting us there a need to do HIIT? How to make weightlifting aerobic if not?
Plz gives anarobic pathway example
I swim a mile comfortably (but without breaks) in 28 to 30 minutes. Would this be an aerobic exercise?
And would full out sprints then be anaerobic?
Thank you in advance.
Most likely yes. With true aerobic, you don't feel winded during or after the exercise.
Excellent vid, I thought I understood the difference, but I was wrong. Your explanation is clear and concise. Thank you.
Thank you Manny
Dr, you are welcome. The content in all your videos is always thorough and accurate. You have a way of presenting the info in an easy to understand way. Thanks!!
Maybe I am just lucky because ..... when I push to Anaerobic levels (let alone HIIT) I start to feel very quickly dizzy and sick and I get lactic acid accumulation problems which stick around for at least 24 hours . Hence, I don’t and it feels great for body and mind and I enjoy exercising every day !
u earn new subscriber
Thank you O K.
So running is anaerobic?