Aerobic vs. Anaerobic Exercise: Which Benefits Black Women More?
Reviewed By | Dr. C. Nicole Swiner – Family Medicine | BGV Medical Advisor
Black women face unique health challenges and are more susceptible than other races to ailments like obesity and heart disease, which impacts 43.7% of black women in America. Choosing the right form of exercise can be difficult, especially if you are new to the fitness world.
Aerobic workouts consist of steady movement at a moderate intensity, while anaerobic exercise features short bursts with higher levels of intensity. Each approach has an impact on heart rate, muscle mass, and overall health.
In this article, you'll learn all about each exercise type so you can develop a routine that suits you best — and how Black Girl Vitamins can support your health journey.
What Is Aerobic Exercise?
Aerobic exercise relies on continuous oxygen consumption to sustain the moderate-intensity movement over time. It boosts cardiovascular health and can assist with weight loss if done consistently.
What Are the Benefits of Aerobic Exercise?
Aerobic activity burns glycogen and fat by causing your body to rely on oxygen for fuel. When performed over an extended period of time, this type of activity can help improve overall well-being by minimizing certain health risks. Examples of aerobic exercise include brisk walking, swimming, and dance classes (20 minutes minimum).
These workouts strengthen the lungs and heart and lowers blood pressure — reducing the likelihood of heart disease and obesity. This form of exercise, when done regularly, can make it easier to perform daily tasks as well.
Many people also find aerobic activities to be less stressful on the joints, making them a great option for those dealing with creaky knees or general joint discomfort.
Sticking to a schedule helps increase your fitness level — making it a little easier to complete the workouts each time. Additionally, as you build up endurance, your body will learn how to use its energy sources more efficiently, which can help with weight loss.
Incorporating Aerobic Workouts Into Your Exercise Routine
When adding aerobic activity to your exercise routine, start at a comfortable pace. Beginners can benefit from short, 15-minute sessions. Cycling or low-impact aerobics are great ways to get started without risking injury.
Aim for three to five sessions per week to see lasting health benefits. Gradually increasing session length and intensity over time gives the body a decent challenge without straining muscle fibers.
Many black women find that consistent cardio lowers stress and improves their mental wellbeing. As a plus, with aerobic exercise, lactic acid build up is minimal. Additionally, aerobic workouts can be performed alongside strength training as a way to further boost the cardiovascular system.
What Is Anaerobic Exercise?
Anaerobic exercise consists of short bursts of intense activity where the muscles require oxygen at a faster rate than it can be delivered.
The anaerobic energy system pulls energy from stored glycogen and adenosine triphosphate (ATP), which leads to lactic acid buildup and faster muscle fatigue.
What Are the Benefits of Anaerobic Exercise?
Anaerobic workouts, like sprinting or plyometrics, can rapidly boost muscle strength. Fast-twitch muscle fibers enable explosive movements and higher-intensity workouts. Incorporating squats, push-ups, or HIIT can produce quick gains.
Over time, periods of high-intensity interval training can also increase metabolism, helping you lose weight.
The benefits of anaerobic exercise extend to your bones as well — higher bone density reduces the risk of fractures. Short bursts of effort teach the body to adapt quickly, strengthening muscle groups across the legs, core, and upper body. Lactic acid production is higher with this type of workout, so rest is important.
Incorporating Anaerobic Activity Into Your Exercise Routine
Beginners should build a foundation before attempting intense activities like weightlifting or HIIT. A gradual approach allows the muscles and nervous system to adapt at a healthy rate.
High-intensity exercises may pose health risks if done too soon, too frequently, or with improper form.
Consulting a healthcare professional helps ensure your exercise routine accounts for any personal limitations. It is good to aim for at least one or two anaerobic sessions per week. You can also combine these with regular aerobic activity if you wish.
Final Thoughts
Black Girl Vitamins offers health supplements designed to support black women’s unique health needs. This includes ensuring optimal recovery from different types of exercise. When combined with regular physical activity, supplements like iron and vitamin D can help strengthen bones, stabilize blood pressure, and improve cardiovascular health.
With regular movement, proper nutrition, and quality products, black women can begin to combat the barriers they often face when it comes to their health. Committing to a routine will allow you to strengthen your body and make meaningful progress toward your fitness goals.
Sources:
The best types of exercise when you have hip or knee pain | Harvard Health
adenosine triphosphate | Britannica
Changes in bone turnover induced by aerobic and anaerobic exercise in young males | NLM