What is Anaerobic activity? : It is more intense (70-100% of your maximum heart rate) than aerobic but shorter in duration. Due to this, it is commonly referred to as quality training. Anaerobic activity is based on performing work while supplying the body with energy from stored sources such as glycogen. In this process, lactic acid is formed in the muscles thus causing you to feel fatigue or discomfort. Lactic acid buildup is the reason why anaerobic exercises cannot be long in duration and are usually segmented into intervals. Anaerobic endurance refers to your ability to sustain intense activity and recover quicker. This is generally dependent upon your body's lactate tolerance and removal. Weightlifters, for example, try to keep the time between their sets of repetitions as short as possible. This way they are developing both their musculature and anaerobic endurance.
Muscle Endurance (Anaerobic fitness) : Anaerobic fitness accounts for your ability to recover quicker and consistently sprint at high speed.
Aerobic Endurance: Aerobic exercises are designed to improve the cardiovascular system and the efficiency of the heart. Aerobic means "with air." During aerobic activity, the body supplies the muscles with all the oxygen lost during their work. The muscles require it for the oxidation of fat and carbohydrates. In order to maintain this balance and keep the muscles supplied, the rate of exercise must be between 50-85% of your maximum heart rate. Your maximum heart rate more or less equals 220 beats per minute minus your age in years. When the exercise becomes too intense, the heart will not be able to provide the muscles with the needed oxygen so they will switch to alternative sources of energy. At this point, further activity will be considered anaerobic.
What to practice: Long distance running.
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