The Definition of Exercise
Aerobic and Anaerobic

The definition of exercise, generally, is any activity that requires physical exertion, particularly when performed to develop or maintain physical fitness. Exercise provides great benefits to quality of life such as...

• Improved overall health

• Increased life expectancy

• Increased energy

• Increased brain stimulation

• Increased focus and attention

• Improved sleep

• Increased immunity to disease

We will discuss the definition of exercise in two forms crucial to cycling: aerobic and anaerobic.

• Aerobic

  Aerobic literally means “with oxygen”. Any exercise which requires increased oxygen intake is aerobic. Aerobic exercise strengthens the heart, lungs, and circulatory system by increasing heart rate, breathing rate, and blood flow. Aerobic exercise builds endurance and burns calories and fat.

  Cycling is almost entirely aerobic exercise until you get to the climbs or sprints, at which point you will go anaerobic. Increase your aerobic endurance by putting in the miles on your bike. Try to spend most of your time at the high end of your aerobic training zone.

• Anaerobic

  Conversely, anaerobic literally means “without oxygen”. Anaerobic exercise requires such intensity that the body must find natural chemicals (i.e. creatine phosphate and lactic acid) from which to draw the energy as opposed to relying on oxygen intake.

  Examples of anaerobic exercise include mainly weight-lifting and resistance exercises. You can also “go anaerobic” on the bike when climbing or sprinting. Do intervals to simulate this in training. Intervals are short bursts of explosive power followed by full or partial recovery.

  The anaerobic heart rate zone is typically defined as 80% of maximum heart rate and above. Anaerobic activity has also been shown to increase aerobic capactity.

Both types of exercise, aerobic and anaerobic, are extremely important to cycling fitness. Fortunately, cycling will develop both of these systems as long as you are riding on terrain, or with a group, that requires short durations of intense effort followed by periods of recovery.

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