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Understanding the difference between aerobic and anaerobic before starting an exercise routine with our indoor cycling bike is essential since each type of activity has a different impact on the body and helps us achieve the specific goals we are looking for more effectively. It is not the same, for example, to work to improve cardiovascular endurance than to increase muscle mass. In this article we focus on explaining the difference between aerobic and anaerobic. We also answer one of the most common doubts among cyclists -especially among those who are just starting out in this exciting sport-, which is whether cycling is aerobic or anaerobic. Read on!
What is the difference between aerobic and anaerobic?
When talking about the difference (aerobic and anaerobic), the first thing to keep in mind is that in the case of aerobic type exercises, oxygen is used to produce energy and, generally, it is related to long duration activities. Whereas with anaerobic exercises what happens is that energy stored in the muscles is used without oxygen and is related to short and intense efforts. Aerobic exercise, likewise, tends to be continuous, while anaerobic exercise is characterized by its slow pace. Generally speaking, with the former (aerobic), greater physical condition is obtained, while with the latter (anaerobic), greater strength is achieved. Now, why does this happen? It is important to go into detail about each type of exercise to learn more.
What is aerobic exercise?
It should be noted that with aerobic exercise we pursue cardiovascular conditioning that strengthens both the heart and lungs, which is why a greater physical condition is achieved. The word aerobic means “with oxygen”, and therefore it is a type of exercise or routine that is fueled by the oxygen we get from breathing. In addition, as you work with aerobic exercises your muscles need more and more oxygen. This is carried by the blood to keep them working, as well as causing the heart rate to increase and the need to breathe deeply and quickly. When aerobic exercise is performed, the small blood vessels widen so that they can carry more oxygen to the larger muscle groups, such as arms, legs and hips.
What is anaerobic exercise?
Anaerobic exercise, on the other hand, is high-intensity exercise that is performed briefly and quickly. Activities with this condition do not require oxygen as a source to keep the muscles working, since they use the energy stored in them to work. In addition, these are movements that require a lot of effort and therefore cannot be sustained for long periods of time.
Is cycling aerobic or anaerobic?
As we indicated at the beginning, before starting any exercise routine, whether with or without cycling, we must be clear about what type of activities we are going to perform. This influences how we obtain energy, but also the objectives we are pursuing and the impact on the body. The latter is also very important to choose the type of exercise that is most suitable to our current capabilities and health, thus reducing the risk of injury and to ensure that we are training in a balanced way. Having clarified this, we answer the question of whether cycling is aerobic or anaerobic, and the answer is that it is an aerobic exercise. Cycling, like other sports and activities such as running, swimming, jumping rope or rowing, is an aerobic sport that contributes to improving our cardiovascular system and strengthening the heart.
Aerobic cycling: how does it work?
When performing any type of aerobic exercise, whether it is an aerobic base of cycling or any other sport, it is important that it has a minimum duration of 30 minutes, and should include continuous and repetitive movements -something that we naturally do when cycling-. In indoor cycling, for example, you can opt for training sessions with cycling simulators, as well as simulated spinning classes to start burning calories and improve cardiovascular endurance. Of course, for this it is essential to have a suitable indoor cycling bike that allows you to carry out your session correctly and effectively, and thus be able to work on improving cardiovascular conditioning and fitness, in general. ZYCLE’s smart indoor bikes meet all the requirements to achieve this, in fact both the Smart ZBike 2.0 and the ZBike FREE (freewheel) models have been designed for professional cyclists as well as fitness enthusiasts. These bikes offer a very high maximum power output thanks to their state-of-the-art magnetic resistance (with automatic function), connectivity with the main cycling simulators, a silent transmission system to train wherever you want and many other features.
Anaerobic cycling: is it possible?
Cycling, both outdoor and indoor, is one of the most complete sports that exist. In fact, working the anaerobic threshold in cycling is possible, unlike what happens in other sports or physical activities, in addition to being highly advisable to include this type of exercise in the training routine of a professional cyclist -in combination with the aerobic type, of course-. The reason for this is that they will help you build more muscle thanks to the intensity at which you work and the short duration. An example of specific training to improve the anaerobic threshold may consist of a workout at a light intensity (no more than 65% of your FTP) with a duration of 15 minutes, followed by a specific workout of 3 sets of 10 minutes uphill at very high intensity (from 95 to 100% of our FTP) and with 10 minutes of recovery between each interval (no more than 55% of the FTP). And finally, the return to calm for 15 minutes at an intensity of 55 to 65% of FTP.
However, you can also opt for specific anaerobic exercises and combine them throughout the week with your indoor cycling session, incorporating into your routine activities such as weight lifting, calisthenics (with jumps and squats), sit-ups. The sum of both types of exercises will allow you to become a very complete athlete and improve both your physical condition and your endurance.
