Beginner’s Guide to Exercise

In this article, we will discuss different methods of exercise. Basically, you can divide the exercise routine into 2 categories, that is, aerobic and anaerobic.

Now let’s understand in simple words. You should remember that any exercise performed at moderate to high power and lasting less than several minutes is called Anaerobic Exercise (Sprint).

And exercises that are performed at low power and that last several minutes are called Aerobic Exercises (Cardio, that is, biking, running).

Both have their effects on the body. Like aerobic exercises, they burn calories from body fat and waste muscles (but that’s not a good thing, it slows down the metabolism). Whereas anaerobic exercise helps you develop a high level of cardiovascular fitness without wearing down your muscles (this is how you lose weight quickly with these exercises).

ANAEROBIC EXERCISE

As I explained earlier, aerobic exercise requires you to exert yourself at high power and lasts less than several minutes. Now if you can structure a good anaerobic routine, you can have a better cardiovascular system and really tone the body, that too without any muscle wasting.

Exercises like 100m sprints, weight lifting, interval training are all examples of anaerobic exercise. This type of training allows you to exert a lot of force in small intervals (Interval Training). So when you do 100m sprints, you are also pushing your cardio limits and lowering body fat.

AEROBIC EXERCISE

Again, this type of training requires you to exert little effort for long intervals of time. This is a great way to develop a very good cardiovascular system, but with long efforts of exercise, you start to lose muscle, which also helps you lose fat. Therefore, this should not be your main exercise routine.

Exercises like riding a bike, running marathons are all examples of aerobic exercise. Since they require you to put in long hours of effort.

If your goal is to lose fat, then you should make aerobic exercise one of the routines that you do at least 2-3 times a week.

STRUCTURING ROUTINES

How should your routine be?

Now, while structuring your routines, you should look to put both categories (Anaerobic and Aerobic). In your normal 5-day training week, you should have 3 days of intense anaerobic exercise and 2 days of light aerobic exercise. Your routine should look like this.

Extension.

Training (anaerobic / aerobic exercises)

Cool down with stretches.

Stretching helps prevent injury, so it should be done before / after starting any routine.

Your routine should consist of both categories.