Definitions: : exercise using oxygen : exercise without using oxygen Aerobic fitness refers to levels of fitness when exercising WITH OXYGEN, whilst anaerobic fitness refers to exercise WITHOUT OXYGEN. Below is one way of remembering the difference between the two: Think in terms of AEROBIC where the "AER" sounds like "AIR" and there is OXYGEN in AIR. ANAEROBIC is where the "N" stands for NO OXYGEN.

Endurance training:
There are two main types of endurance - Aerobic and Anaerobic. As far as what actually happens in the body, here are some key points which should help:

AEROBIC means 'with oxygen'. During aerobic endurance training, the body is working at a level where the intake of and fuel is enough to keep the body going with only carbon dioxide and water as waste products through sweat and breathing. This allows for continuous activity. However, the aerobic threshold is the point at which the ANAEROBIC system starts to operate. This is approximately 75% of your maximum heart rate. (Find out about "Target Zones" also).

ANAEROBIC means 'without oxygen'. During anaerobic work, the body is working over that aerobic threshold. This means that the body relies heavily on stored and cannot utilise enough oxygen to sustain activity for long continuous periods. The body goes into oxygen and waste products build up (mainly acid). The anaerobic threshold is the point at which lactic builds up to the point where activity is drastically reduced. This is usually between 85% and 90% of your maximum heart rate.

Essentially, to train these systems you need to apply the principle of training called where you are working harder than you did in a previous session. You can train your aerobic or aerobic systems for endurance by cycling, jogging, fartlek, rowing and other continuous