Many people still have doubts about which type of exercise to start with: aerobic or anaerobic? Read on and discover the differences between them.
Decided it’s time to change your habits and include physical activities in your routine? Great! This decision will definitely improve your life in a positive way. However, diving into an exercise routine isn’t always easy, especially for those who’ve led a mostly sedentary lifestyle until now.
Choosing an activity that you enjoy is key to sticking with it long-term. And if you’ve been looking into ways to get moving, you’ve probably come across two terms: aerobic and anaerobic. But what do they actually mean?
These terms refer to different types of exercise, but the main difference lies in how the body generates energy or “fuel.” Keep reading to understand the specific characteristics of each.
Aerobic vs. Anaerobic: What’s the Difference?
There’s a common myth that one type burns fat while the other doesn’t. In reality, both types of exercise can help burn fat and boost metabolism. The key difference is in your fitness goals, which will help determine the best kind of exercise for you.
The main difference between aerobic and anaerobic exercise is how muscles use oxygen. Here’s a clearer breakdown:
Aerobic Exercises
In aerobic workouts, muscles rely on oxygen to produce energy. These are generally lighter, longer exercises where the duration of the movements matters more than intensity.
In your body, there’s a molecule called adenosine triphosphate (ATP) that acts as an energy reserve. During exercise, after depleting some ATP, your body begins to use glucose for energy. Since glucose is also crucial for brain function, muscles eventually switch to burning stored fat to conserve glucose.
Aerobic exercises engage multiple muscle groups at the same time and, because they last longer, they promote cardiovascular and respiratory health. They also increase heart and lung capacity since your body needs to supply oxygen to the muscles for energy.
Anaerobic Exercises
Anaerobic exercises, on the other hand, don’t rely on oxygen to fuel the muscles. Instead, they use carbohydrates stored in cells for energy. These activities are more intense but shorter in duration, generally lasting no more than 90 seconds.
Anaerobic workouts target fewer muscles at once and tend to produce lactic acid, which is what causes post-workout muscle soreness.
There are ways to alleviate this discomfort after an intense workout:
- Massaging the muscles to increase blood flow and help remove the lactic acid.
- Doing a lighter activity to keep the body moving and ease the soreness.
Examples of Aerobic and Anaerobic Exercises
Now that you know the main difference between aerobic and anaerobic exercises, you’re probably curious about what activities fall under each category. Here are some examples.
6 Aerobic Exercises:
- Climbing stairs
- Walking and jogging
- Jumping rope
- Cycling
- Burpees
- Dancing
The best part? Many of these exercises can be done at home! However, even if you’re planning to exercise solo, it’s a good idea to consult a sports doctor for an evaluation to see which activities are best suited to your fitness level. And, of course, always listen to your body—don’t push yourself too hard.
6 Anaerobic Exercises:
- Sprinting
- Weightlifting
- Swimming
- Pilates
- Sprints
- Yoga
Anaerobic exercises, as mentioned, are high-intensity and shorter in duration. They’re great for burning fat and building muscle tone, as well as improving endurance and overall performance.
Benefits of Aerobic and Anaerobic Exercises
No matter which type of exercise you choose, your health will benefit! However, because aerobic and anaerobic exercises work in different ways, they offer unique advantages.
Aerobic Benefits:
If you engage in aerobic exercise, you’ll have an edge even when resting: your body keeps burning calories even when you’re not active. These exercises speed up your metabolism and increase the enzymes in muscles that help eliminate fat. Other perks include:
- Lowering blood pressure and strengthening the cardiovascular system.
- Enhancing muscle endurance and tone.
- Improving overall fitness levels.
Anaerobic Benefits:
If short, intense workouts suit you better, anaerobic exercises offer these benefits:
- Building lean muscle mass, which decreases when muscles aren’t actively worked.
- Strengthening bones and helping prevent osteoporosis.
- Shaping and toning muscles for a sculpted look.
The Bigger Picture: Healthy Habits
Whether you go for aerobic or anaerobic exercises, remember that achieving your fitness goals also depends on making changes to other aspects of your life. A balanced diet, for example, is crucial—even if weight loss isn’t your main objective. The right foods can either boost or hinder your progress, so pay close attention to what’s on your plate!
Physical activity is key to maintaining overall health and well-being. Always consult with a doctor before beginning any exercise program to ensure it aligns with your personal fitness goals and physical condition.