Walk, Run, Swim or Lift -- So Many Ways to Get Fit!

​Have you ever heard the old saying: “There is more than one path to the same destination?” Well the same can be said for which type of exercise you choose to get to your fitness goals. Planning your way to fitness begins with knowing the paths ahead. The road to fitness splits into two forks: the aerobic way and the anaerobic way. According to the National Strength and Conditioning Association (NSCA), aerobic exercises are physical movements that require oxygen as energy to fuel the body for activity (jogging, walking, swimming and biking). Aerobics are usually long, low intensity, periods of physical activity, and usually the best path to start walking toward fitness. Once you’ve travelled a ways and built a good aerobic fitness base, you may want to switch to the anaerobic path. Anaerobic exercises include short duration, high intensity physical movement bouts. The NSCA further states that, Anaerobic physical activities include those movements that do not require oxygen as energy to fuel the body (resistance training, interval/circuit training, jumping or sprinting). Aerobic exercise is the flat path that goes through the valley while anaerobic exercise is the one that switch backs up into the mountains. ​

​The main difference between the two forms of exercise is anaerobic requires greater levels of physical effort to complete. This difference leads to greater amounts of calories burned in less time, and some nice lean muscle to boot. Here are some forms of anaerobic exercise you can add in between your aerobic exercise days:

• Interval Training:  or circuit training, consists of performing activity and resting for a set duration of time (30 seconds work/30 seconds rest). The “Tabata” protocol is an intense method/style of interval training which consists of 8 rounds of 2 to 1 work to rest ratio, or 20 seconds work and 10 seconds rest totaling 4 minutes. 
• Resistance training:  are those physical movements performed against an opposing force or object. Some forms of resistance training include calisthenics/bodyweight exercise, barbells, dumbbells, kettlebells, and resistance bands. The best type is a personal choice and should be made following some professional guided instruction.  
• Sprinting: consists of all-out effort in your choosing activity. Sprints can be done on level, downhill or uphill ground, in doors on treadmills, on bikes or other fitness machines if the weather isn’t appropriate, aka too damn hot. 
•  Weighted Carries: this exercise is exactly what you read. Find a weight, start small, pick it up, hold it, and carry it a set distance or time. You can hold the weight in different positions to work different muscles and walk in alternate directions or over unfamiliar terrain. 

Remember that whether your goal is to lose weight or build muscle, knowing which path to walk is the fastest most direct way to reach your destination/goal. For your optimal results, include anaerobic training a minimum of 2-3 days per week, and avoid walking both paths on the same day. When fitness is the goal, the trip is as unique as the traveler, so ENJOY the journey, and don’t be surprised if the exact destination stops mattering along the way.    

 Stay Active, Stay Strong,
James F. Thomas, M.S., B.A., ACSM EP-C, SFGII, BLS      
Joshua Gray, BS, CSCS. NASM CES, USATF 1

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