All of us can benefit from focused training that includes both aerobic and anaerobic activities – but what’s the difference between the two?

Kaylan Keathley, ISSA Master Trainer and NASM Certified Personal Trainer at Vero Fitness, explains, “Aerobic training increases your capacity to utilize oxygen and burn fatty acids during exercise through what is known as the oxidative energy pathway.

“Aerobic training can maximize your body’s oxidative capacity within muscle fibers, increase your aerobic capacity depending on your genetics, increase utilization and mobilization of fat, increase blood flow, and increase development of your slow twitch muscles fibers, among others.”

She adds, “Anaerobic activities, as the name suggests, require no oxygen for energy.” The main purpose of anaerobic training is to build muscle mass.

In simple terms, Keathley says to think of aerobic activities as endurance activities that raise your rate of respiration and last more than two minutes while anaerobic activities involve short bursts of intense power.

Web MD gives examples of aerobic exercise:

• Running or jogging
• Biking
• Swimming
• Walking
• Hiking
• Rollerblading
• Cardio machines, like a treadmill or elliptical machine
• Stair climbing
• Rowing
• Dancing
• Skiing
• Jumping rope
• Playing sports like tennis, pickleball, basketball, soccer, hockey and volleyball.

Examples of anaerobic exercises include:

• High-intensity interval training (HIIT)
• Weightlifting
• Calisthenics, such as pushups and squats
• Plyometrics (jump training)

Aerobic activity tends to dominate exercise guidelines for overall health and fitness. The U.S. Department of Health and Human Services’ Physical Activity Guidelines for Americans specifies 150 minutes of moderate-intensity aerobic exercise as the minimum amount all adults should aim for every week.

But that doesn’t mean you should forget about anaerobic exercise. This form of exercise offers unique health benefits, making it an essential component of a well-rounded fitness routine.

Medical News Today explains that the two types of exercise are distinguished by how the body uses stored energy; the intensity of the exercise; and the length of time a person can maintain the exercise.

Aerobic exercise helps increase endurance, whereas anaerobic exercise helps increase muscle mass and strength.

Both types of exercise strengthen the heart muscle, boost circulation, increase metabolism and aid in weight management.

Keathley says, “Capacity and efficiency of aerobic and anaerobic activities and the physiological benefits of these activities is based more on your genetics than age, gender, or even current fitness level.

“Understanding the blueprint of how your specific body was designed can help massively increase your training potential and results while minimizing frustration and confusion.”

The benefits of aerobic exercise include:

• Reduced risk of chronic illness: Routine exercise, including aerobics, reduces your risk of cardiovascular diseases such as heart disease, stroke and high blood pressure. It also lowers your risk of chronic diseases like type 2 diabetes and some cancers.
• Less stress: A heart-pumping cardio routine can also help lower your stress levels.
• Weight management: Regular physical activity, including aerobics, can help you maintain a healthy body weight.
• Better sleep: People who exercise regularly tend to fall asleep faster and sleep more soundly. And research shows that regular aerobic activity can improve sleep quality in people with insomnia symptoms.
  These benefits apply to anaerobic exercise, as well, and there are also others that are unique to anaerobic:
• Better VO2 max: VO2 max is the maximum amount of oxygen your body uses for energy during intense exercise. It measures your cardiorespiratory fitness, which is essential for endurance. And studies show that HIIT (high intensity interval training) may be better at improving VO2 max than moderate, steady-state exercise.
• Shorter workouts: Ongoing research suggests that HIIT is an effective way to boost your health in a short amount of time. One study found that as little as three weekly HIIT sessions (10 minutes or less per session) may improve aerobic capacity and endurance.
• More muscle power: For people looking to make athletic improvements – like swinging a bat harder or running faster – anaerobic exercise can help. Generally, anaerobic training increases muscle power for athletes.

Keathley suggests that if you’re just starting out – or want to maximize your exercise program – working with a professional is beneficial. Among other things, you’ll get an initial fitness assessment to determine where and what your “weak spots” are and how training should be programmed to “bridge the gaps.”

“There are thousands of fantastic exercises, sports and workout regimes today. The trick is pairing the correct exercises with the body you have with the goals you hope to achieve,” she says.

Kaylyn Keathley is ISSA Master Trainer, NASM Certified Personal Trainer and executive director of Vero Fitness’ IDLife Program. She has worked full time as a personal trainer since 2013. She also offers DNA-based training, nutrition, and supplementation coaching. Vero Fitness is located at 1060 6th Ave. The phone number is 772-567-1400.

Most of us are familiar with habit stacking – the practice of adding a new habit with an old one, the theory being that in combining the two it will help you stick to your goals. It seems that there is a similar trend emerging in our approach to working out, in which we’re fitness stacking to build our ideal exercise routines. If, like me, the thought of a 40-minute long HIIT or cardio session convinces you to disregard it before you have even started, then the idea of snacking on shorter exercises one after the other might be for you too.

My newly curated formula of 20 minutes of at-home rowing, bolted on with a 10-minute stretch and 10 minutes of mindfulness, has helped me to get back on track with a workout that motivates in the same time frame. Part of my newfound motivation is the luxury of being able to tap into digital fitness wherever I am, facilitating this new way of stacking my workouts together, depending on what I want to do or what my time allows.

Apple, whose Fitness+ platform has seen huge growth in this style of exercise, with mix-and-match workouts, has developed its short, time-sensitive class offering off the back of the demand for this type of training. The platform’s tech allows users to create a custom plan. “This is about fitness for everyone and making it fun. It’s always been our mission statement,” explains Jay Blahnik, Apple’s vice president of fitness technologies. Guest Fitness+ trainer Joe Wicks, AKA The Body Coach – our very own modern-day Mr Motivator, who kept the nation moving during the pandemic thanks to his at-home YouTube workouts – now advocates for the curated workout that suits our needs today. “Action leads to motivation and a 10 to 15-minute boost of exercise is the sweet spot. Digital fitness is enabling this – you can put 10 minutes of exercise together without effort.”

The personal trainer who regularly puts me through my paces, Luke Worthington, agrees that stacking is conducive to a great workout routine. “A well-balanced health and fitness regime should look to address all five measurable pillars of wellness: strength, cardiovascular fitness, mobility, body composition and emotional wellbeing. At first glance, trying to do all of this potentially from a standing start might make you feel overwhelmed. Creating routines in the first place is the hard part – the trick is to start to add small things bit by bit. Fitness stacking takes advantage of the routine we already have and simply adds to it, without creating extra demand to your motivation.” Fitness stacking has been born out of our appetite for streaming workout classes and signing up to fitness apps. When you have a variety of different exercises in one place, you no longer need to go out of your way to find a new studio or discipline, it’s all in the palm of your hand.

Bryony Deery, founder of Pilates by Bryony, a digital platform that offers a streaming library of more than 400 classes, has also seen a shift in how people are consuming their workouts. “We have noticed more people have created at-home workout stations so they can dip in and out of movement throughout the day, and our classes are designed to be stackable and to work for and with you. One of our most popular classes is a five-minute core workout, which people add onto their Pilates practice, or the 20-minute core and bum-focused class. People use the app to fit around their needs.” The evidence all stacks up.

Have you been meaning to get into shape, but don’t have the right equipment? Well, Amazon Prime Day is one of the best days of the year to take the leap and buy all your fitness and outdoor necessities.

Our list of Amazon’s top fitness and outdoor essentials has everything you need to turn your home into a gym, workout outside or just relax in the great outdoors. From treadmills to tents to workout clothes, there’s something on this list for every fitness or outdoor enthusiast.

Get these items shipped to your door in 24 hours if you’re an Amazon Prime member. You can join or start a 30-day free trial to start your shopping today. 

Exercise

Camping

Outdoor clothing

Outdoor furniture

Original price: $189.98

Add a treadmill under your desk for an at-work workout.  (Amazon)

Working out while you work helps you stay more alert and keeps you healthy. The compact UREVO walking pad is small enough to fit under most standing desks and has a 242 lb. weight limit.

Original price: $109.99

A stair stepper works out your legs and ab muscles.  (Amazon )

Using the Sunny Health & Fitness stair stepper is an easy, effective way to get in your daily steps. This stepping machine comes with handlebars for easy balance and a more vigorous workout.

Original price: $799.99

Bike ride while you watch your favorite shows.  (Amazon )

When you want a whole-body workout, a Sunny Health & Fitness bike is a strong option. It has an impressive 300 lb. weight limit, a spot to hold your devices and a handy app so you can track your fitness progress.

Original price: $39.98

Get a yoga mat that fits your personality.  (Amazon )

Is your preferred workout a yoga class? If so, it may be time to upgrade your yoga mat. A Gaiam yoga mat comes in a large variety of patterns and colors, and the mats are reversible. They’re durable and thick for continued use no matter how many times a week you practice at home or with a class.

Original price: $349

Track your fitness journey with Oura.  (Amazon )

An Oura Ring is the ultimate fitness tracker that’s easy to wear. Made from real metals like silver and gold, the ring tracks your sleep, activity, stress, heart rate and more.

Original price: $159.95

Track your steps, sleep and more with a Fitbit.  (Amazon )

If you prefer a more affordable watch for tracking your fitness journey, a Fitbit is the classic fitness tracker. The newest Fitbit model lets you easily connect to your music apps, Google maps and your health tracker apps. 

Original price: $24.99

When you’re dehydrated, Liquid IV helps get you the vitamins you need.  (Amazon )

After exercising, you’re often dehydrated and in need of electrolytes. Liguid IVs are packed with vitamins and electrolytes. Just pour a pack into your water bottle and get the nutrients you need. They come in delicious flavors, like lemon lime, strawberry lemonade and even firecracker popsicle. 

Original price $109.99

Make setting up your tent easy.  (Amazon )

If you’re tired of spending forever unrolling and detangling your old tent, grab a two-person pop-up tent. You just unfold the tent, and it pops open with ease.

Original price $26.77

Light up your entire campsite with this little flashlight.  (Amazon )

Sometimes your flashlight on your phone isn’t powerful enough to get you through the night while you’re camping, so grab a NEBO rechargeable flashlight. It has a six-hour run time and can run off batteries or charge.

Original price $757.33

Take camping up a level with this luxurious tent.  (Amazon )

An inflatable camping tent is ideal for glamping or as an Airbnb. Made from durable canvas material, this tent is big enough for a whole family. You can get an inflatable tent for nearly $300 off during Prime Day.

Original price $279

This is a simple, lightweight tent.  (Amazon )

A MARMOT three-person tent is a simple, affordable yet durable option for the casual camper. It’s lightweight enough to work as a backpacking tent and is easy to set up.

Original price: $40

Get a pair of waterproof shorts for all your outdoor activities.  (Amazon )

A pair of Huk’s fishing shorts are obviously great for fishing, but their sweat and water-wicking capabilities make them ideal for hiking, camping and day-to-day wear. You can choose from over a dozen colors and sizes up to 3XL.

Original price: $45

Relax in style with a comfortable pair of shorts.  (Amazon )

Your new favorite shorts will be these Columbia women’s shorts. They’re soft and flowy, making them a good choice for hot summer weather. They’re great for casual wear and working out, plus they come in plenty of fun colors.

Original price: $28.99

Workout or relax in these comfortable workout sets.  (Amazon )

Stay comfortable, cool and flexible in a Nova Active workout set, complete with high-rise leggings and a sports bra. You can choose from nine different unique colors.

Original price: $48

Protect yourself from the sun and stay cool.  (Amazon)

Do you struggle with protecting yourself from the sun during the hot, humid days of summer? A Bahama shirt from Columbia can help. It has built-in UV protection and is made from an airy material for ultimate cooling.

Original price: $120

These zip pants are perfect for all kinds of outdoor adventures.  (Amazon )

When you buy a pair of MARMOT zip pants, you get a comfortable pair of pants you can wear to the gym, go hiking in or just lounge around the house in. They’re designed to stay dry, even in bad weather, and they’re made from environmentally friendly materials.

Original price: $75

Look stylish and get the support you need.  (Amazon)

A classic pair of Adidas hoops sneakers helps when you’re out on the court or just walking around town. They’re a mid-length shoe that comes in many different colors. 

Original price: $341

Get some extra flare with a rocking Adirondack chair.  (Amazon )

The only way to make an Adirondack chair more comfortable is to turn it into a rocking chair. These Adirondack rocking chairs come in a handful of colors and are made from a durable material, although they’re designed to still look like they’re made of wood.

Original price: $119.99

This bistro set is sturdy and decorative.  (Amazon )

Anyone looking for a simple, two-seater table set will love this simple bistro set. With the set, you get two chairs and a table, all made from durable, sturdy materials, and they fold up easily when you need to store the set away. 

Original price: $199.99

Amazon has an affordable four-piece patio set.  (Amazon )

Want an area your entire family can sit in? This DWVO four-piece patio set comes with two chairs and a small loveseat, with an outdoor coffee table included. These sets are a simple but affordable answer to outdoor furniture.

Original price: $954.50

Get a comfortable, luxurious loveseat.  (Amazon )

Fully relax outside by moving a luxury (but waterproof) couch out there. The outdoor patio loveseat from Signature Design by Ashley Clare is truly luxurious, made from beautiful eucalyptus wood. It’s the perfect loveseat for any outdoor patio style.