When doing sports and creating a personalized routine, it is important to detect and be clear about the differences between aerobic and anaerobic exercise. This differentiation refers to the way in which the body obtains energy, either with a need for oxygen (aerobic) or without a need for oxygen (anaerobic).
To be honest, you cannot say that an exercise is exclusively aerobic or anaerobic, but rather that an exercise is considered to be predominantly of one type or another, since deep down you drink from both sources.
The aerobic exercises they are those of less intensity and of long duration. In these, the body burns carbohydrates and fats for energy, which causes it to need more oxygen. Some examples are running, walking, cycling or swimming, among others.
On the other hand, anaerobic exercises They are those of greater intensity and of short duration. In this case, the energy comes from immediate sources that do not need to be oxidized by oxygen, such as glucose. Some examples are doing weights or sprinting.
Here we propose a routine of both types so that you can choose the one that best suits your needs and objectives.
Aerobic exercise routine
This is a 10 minute routine that you can practice at home. You will not need material, with the weight of your body it is more than enough. The routine consists of exercises that you will repeat in two rounds. You must rest 45 seconds between them, and between exercise and exercise you can stop 15 seconds. The exercises are as follows:
– Burpees for 30 seconds
– Jump rope for one minute
– Jump squats for 30 seconds
– Burpees for 30 seconds
– Jump rope for one minute
Anaerobic exercise routine
In this case, we will raise the pulsations more and we will work both sides of the body. It will be 30 seconds per exercise and 15 ” rest between exercises. First we will go with the left side:
– Lateral left leg raise: we will lie on our right side, raise the left leg and lower it until it meets the right.
– Squats.
– Clams: lie on your right side, bend your legs forward to form an L. Open and close your left leg.
– Ladder: get into a push-up position and alternately bring your knees to your chest.
– Airplane pose: start standing, and raise your right leg while stretching your torso forward, so that you form a T.
Rest for a minute and do the exercises again, this time changing sides.
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