Which activity is intense enough to cause breathing and heart rate increase?

From your brain down to your fingers and toes, your body needs plenty of oxygen to keep going. That oxygen is carried through your body in the bloodstream. Blood is pumped through the heart and picks up oxygen as it passes by the lungs. 

Let's track your heart kicking it into high gear during exercise. But don't get moving just yet; first we need to count your resting heart rate.

Background
When you are exercising, your muscles need extra oxygen—some three times as much as resting muscles. This need means that your heart starts pumping faster, which makes for a quicker pulse. Meanwhile, your lungs are also taking in more air, hence the harder breathing.

So, getting out of breath while exercising is just a sign that your muscles are working. The more you exercise, the more efficient your body will be at getting oxygen to your muscles, so you can exercise more without getting out of breath. Of course, pushing exercise too hard can be dangerous and, if you feel faint, you should stop the activity.

Materials
•    Stopwatch or timer with a second hand
•    A person who has been relaxing for at least 15 minutes
•    Room to do jumping jacks
•    Pencil and paper

Preparation
•    Start this activity well rested (sitting down to read for 15 minutes or so should do the trick).
•    Have a stopwatch handy.
•    Note: Be sure to drink plenty of water when you exercise. All of that work makes your body lose water through sweat—as well as moisture that is exhaled when you're breathing quickly.

Procedure
•    While you are still sitting, put two fingers (not your thumb, which has its own strong pulse) on the underside of your wrist. Can you find your pulse?
•    Count the number of heartbeats you feel for 30 seconds. Write that number down and multiply it by two. That's your resting heart rate: the number of times your heart beats every minute when you are not moving much.
•    Notice your breathing. How many breaths are you taking every minute?
•    Now, get ready to get moving! Make sure you have room enough for jumping jacks, and keep that stopwatch handy.
•    Do 20 jumping jacks (or as many as it takes to get out of breath).
•    Without resting, count the number of heartbeats you feel in 30 seconds. Write that number down and multiply it by two.
•    How much did your heart rate increase after the jumping jacks?
•    How many breaths did you take in a minute after the jumping jacks?
•    How did your breathing change?
•    Try other activities and see how they affect your heart rate and breathing. What does that mean about how much oxygen each one requires—and how much your muscles are moving?
•    After you exercise, try seeing how long it takes for your heart rate to return to its resting rate.

Read on for observations, results and more resources.

Observations and results
What were your resting and exercising heart rates? How long did it take your heart rate to go back down to normal? Was it before or after you had caught your breath?

As you exercise more, your body gets more efficient and does not require as much heavy breathing or quick heart pumping. People who exercise regularly can do so longer without getting out of breath as quickly. They also tend to have heart rates that return to their resting levels more quickly after physical activity.

But of course, oxygen is not the only substance the body needs. We also need food for fuel. When we eat food, some of it is broken down by the body and transformed into the energy that gets us moving (these energy units are known as "calories"). More food does not always mean more energy. It depends on the type of food you are eating and how your body breaks the food down. For instance, the body can break down sugar and other processed carbohydrates, such as white bread, quickly. But sustained energy is better gained from foods that are harder to break down, such as lean protein and whole grains.

While breathing at different rates helps control the amount of air the body uses, the amount of energy from food the body uses is controlled much differently. If the body gets way more energy (or calories) than it can burn off, it will often store it away as fat.

What are some ways you and your friends and family can get more physical activity every day?

Share your jumping heart rate observations and results! Leave a comment below or share your photos and feedback on .

Aerobic exercise is known as “cardio.” It involves training that conditions your heart, such as running or cycling. Anaerobic exercise focuses more on strength and flexibility.

Aerobic vs. anaerobic

Aerobic exercise is any cardiovascular conditioning or “cardio.” During cardiovascular conditioning, your breathing and heart rate increase for a sustained period of time. Examples of aerobic exercise include swimming laps, running, or cycling.

Anaerobic exercises involve quick bursts of energy and are performed at maximum effort for a short time. Examples include jumping, sprinting, or heavy weight lifting.

Your respiration and heart rate differ in aerobic activities versus anaerobic ones. Oxygen is your main energy source during aerobic workouts.

During aerobic exercise, you breathe faster and deeper than when your heart rate is at rest. You’re maximizing the amount of oxygen in the blood. Your heart rate goes up, increasing blood flow to the muscles and back to the lungs.

During anaerobic exercise, your body requires immediate energy. Your body relies on stored energy sources, rather than oxygen, to fuel itself. That includes breaking down glucose.

Your fitness goals should help determine whether you should participate in aerobic or anaerobic exercise. If you’re new to exercise, you might want to start with aerobic exercises to build up endurance.

If you’ve been exercising a long time or are trying to lose weight quickly, add anaerobic workouts into your routine. Sprints or high intensity interval training (HIIT) may help you meet your goals.

Benefits of aerobic exercise

Aerobic exercise can offer numerous benefits for your health, including reducing your risk of a heart attack,type 2 diabetes, or astroke.

Other benefits of aerobic exercise include:

• can help you lose weight and keep it off
• may help lower and control blood pressure
• may increase your stamina and reduce fatigue during exercise
• activates immune systems, making you less likely to get colds or the flu
• strengthens your heart
• boosts mood
• may help you live longer than those who don’t exercise

Risks of aerobic exercise

Aerobic exercise can benefit almost anyone. But get your doctor’s approval if you’ve been inactive for a long time or live with a chronic condition.

If you’re new to aerobic exercise, it’s important to start slowly and work up gradually to reduce your risk of an injury. For example, start by walking 5 minutes at a time and add 5 minutes each time until you’re up to a 30-minute brisk walk.

Benefits of anaerobic exercise

Anaerobic exercise can be beneficial if you’re looking to build muscle or lose weight. It can also be beneficial if you’ve been exercising for a long time, and are looking to push through an exercise plateau and meet a new goal. It may also help you maintain muscle mass as you age.

Other benefits include:

• strengthens bones
• burns fat
• builds muscle
• increases stamina for daily activities like hiking, dancing, or playing with kids

Risks of anaerobic exercise

Anaerobic exercise can be hard on your body. On a 1 to10 scale for perceived exertion, high intensity anaerobic exercise is anything over a seven. It’s not typically recommended for fitness beginners.

Get your doctor’s approval before adding anaerobic workouts to your routine. Work with a certified fitness professional who can help you create an anaerobic program based on your medical history and goals.

For workouts like HIIT and weight training, a fitness professional can also demonstrate the correct exercise techniques. Performing the exercises with proper technique is important for preventing an injury.

Examples of aerobic exercise

During aerobic activities, you’ll move large muscles in your arms, legs, and hips. Your heart rate will also go up for a sustained period of time.

Examples of aerobic exercises include:

• jogging
• brisk walking
• swimming laps
• aerobic dancing, like Zumba
• cross-country skiing
• stair climbing
• cycling
• elliptical training
• rowing

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Anaerobic exercises are performed at maximum effort for a shorter period of time. Examples include:

• high intensity interval training (HIIT)
• heavy weight lifting
• calisthenics, like plyometrics, jump squats, or box jumps
• sprinting (while running, cycling, or swimming)

How often should you do aerobic vs. anaerobic exercise?

recommends healthy adults get at least 30 minutes of moderate-intensity aerobic exercise at least 5 days a week, or at least 25 minutes of vigorous aerobic activity 3 days a week. You can also add in strength training two times a week to round out your routine.

Anaerobic exercises can be taxing on the body. With a doctor’s approval and the help of a certified fitness professional, anaerobic exercises can be added into your weekly exercise routine.

Perform anaerobic exercise like HIIT workouts no more than two or three days each week, always allowing for at least one full day of recovery in-between.

Takeaway

Aerobic and anaerobic exercises can be beneficial for your health. Depending on your goals and fitness level, you might want to start with aerobic exercises such as walking, jogging, and strength training two to three times a week.

As you build up endurance and strength, you can add in anaerobic exercises such as HIIT and plyometrics. These exercises can help you gain muscle, burn fat, and increase your exercise stamina.

Before beginning any exercise routine, check with your doctor. You can also work with a certified fitness professional at your gym or community center who can recommend the best routine for you.

What activity increases breathing and heart rate?

What activity increases heart rate the most?

What intensity activity increases breathing and heart rate and requires more oxygen consumption?