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Typically performed at 60-80% of one's maximum heart rate, sustained for at least 20 minutes.

Enhances muscle power, strength, and size; improves metabolic rate and can aid in body fat reduction.

A form of exercise that requires oxygen to produce energy, often performed at moderate intensity for extended periods.

A form of exercise that does not rely on oxygen for immediate energy production, generally comprising high intensity, short duration activities.

Exercises like sprinting, weight lifting, and interval training are considered anaerobic activities.

Primarily uses fats, carbohydrates, and sometimes proteins with oxygen to produce energy.

Relies on energy sources stored in muscles, such as ATP and creatine phosphate, as well as glucose through glycolysis.

Activities like distance running, swimming, cycling, and walking typically fall under aerobic exercises.

Operates above 80% of one's maximum heart rate, often involves high-intensity intervals or near-maximal effort.