In the pursuit of health and weight loss, we often hear the words "aerobic" and "anaerobic". They represent different forms of exercise and have different impacts on weight management. If you want to lose weight, you may not know which step to start with, aerobic exercise or anaerobic exercise is better for weight loss?

Don't worry, this blog will help you understand the characteristics of aerobic and anaerobic exercise and their impact on weight loss. You may find the answer you are looking for here!

The difference between aerobic and anaerobic exercise

Energy

Aerobic exercise, also known as aerobic metabolic or aerobic endurance exercise, is a type of exercise to increase heart rate and lung function. It relies mainly on oxygen to produce energy and supplies the energy needed by muscles through aerobic metabolism. In other words, aerobic exercise mainly relies on the oxidative breakdown of carbohydrates, fats and proteins in the aerobic state to produce energy.

Anaerobic exercise refers to the energy metabolism of muscles in a state of hypoxia through high-intensity exercise in a short period of time, so as to achieve the purpose of exercising the body and enhancing muscle strength. It relies on anaerobic metabolism, does not require oxygen, and produces energy quickly, but for a shorter duration, by breaking down phosphoric acids stored in muscles.

Intensity

The intensity of aerobic exercise is relatively low, and the heart rate is generally maintained at 60% to 80% of the maximum heart rate during exercise. People can easily continue these exercises for more than 30 minutes or even a few hours without feeling too tired.

During an aerobic exercise, people's heart rate can reach 80% or more of the maximum heart rate. For example, sprinting, weightlifting, high-intensity interval training, etc., these sports need to exert great strength and speed in a short period of time, and the exercisers will quickly feel tired.

Effect

After aerobic exercise, the body fatigue is relatively light, and there will be slight sweating, but it will not sweat as much as after anaerobic exercise. It can improve heart and lung function, enhance endurance, promote fat burning, lose weight and maintain good health. Long-term adherence to aerobic exercise can reduce the risk of cardiovascular disease, diabetes and other chronic diseases.

After anaerobic exercise, the body will feel very tired, muscle soreness is obvious, and it takes longer to recover. It mainly helps to increase muscle strength, improve the basal metabolic rate, so that the body can also use more energy at rest. Anaerobic exercise can also promote bone growth and increase the body's explosive power and speed.

Which Is More Helpful for Weight Loss?

Benefits of aerobic

Aerobic exercise such as running, swimming, cycling, jumping rope, yoga, etc., this type of exercise usually has a lower exercise intensity, but lasts longer, helps burn a lot of calories, and promotes the breakdown of fat, which is very beneficial for weight loss. In addition, aerobic exercise can also enhance heart and lung function, improve physical endurance and physical fitness, improve mental health, reduce stress and anxiety.

Benefits of anaerobic

Anaerobic exercise such as weightlifting, boxing, push-ups, sit-ups, etc., this kind of exercise usually has a higher exercise intensity, but the duration is short, can quickly consume sugar in the body, and promote the breakdown of fat to a certain extent. Although the direct fat loss effect of anaerobic exercise may not be as significant as aerobic exercise, it can increase muscle mass and increase the basal metabolic rate, so that you can consume more calories in the resting state, improve posture, and help maintain weight loss.

Result

Weight-reducing effect：

Aerobic exercise can mobilize and break down stored fat in the body more effectively and achieve a more obvious weight loss effect. Although anaerobic exercise has limited direct fat reduction effect, it is more helpful to maintain long-term weight loss results.

Personal physical condition：

For beginners or people with large weights, aerobic exercise may be more suitable because it is relatively gentle, easy to adhere to, and greatly helps to improve heart and lung function. For people who already have a certain exercise foundation and want to further shape their body, anaerobic exercise may be more appropriate.

Exercise habits and goals：

If you want to burn calories quickly and lose weight, aerobic exercise may be a better option. If you want to increase muscle mass, improve your basal metabolic rate and build a better figure, anaerobic exercise may be more suitable.