Aerobic exercise, also called cardio or aerobics, is a sport in which high-oxygenated blood is pumped by the heart to deliver oxygen to all active muscles. Aerobic exercise increases heart rate and respiration, lung activity and respiration, while in anaerobic exercise the body is suddenly severely stressed. In fact, the difference between aerobic and anaerobic exercise is in the intensity of doing it. If the intensity of aerobic exercise is too high, it becomes anaerobic exercise.

Is aerobic exercise better or anaerobic?

Aerobic exercise, also called cardio or aerobics, is a sport in which high-oxygenated blood is pumped by the heart to deliver oxygen to all active muscles. Aerobic exercise increases heart rate and respiration, lung activity and respiration, while in anaerobic exercise the body is suddenly severely stressed.

But the question that arises for many people is which one is more effective for weight loss; Aerobic or anaerobic?

The most well-known way to lose weight is to do aerobic exercise, and if you want to set up a weight loss exercise program, you need to include aerobic exercise in this program. But new research shows that if your main concern is fat burning, anaerobic exercise will be a more useful and effective option.

The difference between aerobic exercise and anaerobic exercise is scientific

The difference between aerobic and anaerobic exercise goes back to oxygen levels. In aerobic or oxygen training, the muscles receive enough oxygen to produce the energy needed to perform the exercises. In anaerobic exercise, the amount of oxygen consumed is more than the amount of oxygen received, and therefore the person can not provide the energy he needs for a long time. This condition causes the body to produce lactate and leads to the inability of the person to continue exercising.

Why is anaerobic exercise better for fat burning?

Aerobic exercises are performed at a uniform speed and with low to medium intensity. Because this type of exercise uses slow-twitch muscle fibers, these exercises are very useful for strengthening the cardiovascular system and improving muscle endurance.

Although most people generally believe that low-intensity aerobic exercise is the best way to burn fat, a little more precision can change that belief.

During aerobic exercise, a percentage of body fat is used to produce energy, and during anaerobic exercise, muscles use their glycogen stores for energy. Although by comparing the use of these resources for energy production, we conclude that the percentage of body fat used in aerobic exercise is higher, but at a certain time and period, these are anaerobic exercises that require more energy. With this explanation, it is clear that a significant reduction in fat mass through aerobic exercise requires a long-term plan that usually not everyone can implement.

exercises for weight loss

Therefore, anaerobic exercise is more useful for several reasons:

Saving time

The first advantage of anaerobic exercise is that you can only do it in a fraction of the time of an intense workout. Especially if you are short on time, anaerobic exercise such as high-intensity interval training (HIIT) is an ideal option for you. At the same time, anaerobic exercise will be more effective than aerobic exercise of uniform intensity because it will help you relax your muscles and burn more calories.

Burn more calories

The second advantage of anaerobic exercise is that you can burn more calories. In fact, the harder you work out, the more calories you burn. When, for example, cycling, walking, and anaerobic exercise are compared over the same period of time, the calories consumed in anaerobic exercise are higher than in other exercise.

Increased fuel production

The third benefit of anaerobic exercise is that you can build muscle and increase your metabolism. Because anaerobic exercises such as high-intensity interval training (HIIT), two-speed, plyometric exercises, and exercises with fast-twitch muscle fibers are involved, doing this type of exercise will increase muscle strength and volume. On the other hand, increasing muscle mass increases the rate of metabolism because muscle burns more calories than fat.

Burn calories even after exercise

The fourth advantage of aerobic exercise is that it will continue to burn calories after exercise. Scientifically, increasing post-workout oxygen consumption (EPOC) perpetuates calorie burning. EPOC is the amount of oxygen that the body uses in the recovery process. In fact, the more oxygen you consume during a workout, the more deficient your body will be to replace it after your workout, resulting in more oxygen. Too much oxygen is consumed during anaerobic exercise, which is why this type of exercise increases the amount of EPOC. As a result, calorie burning will continue even after exercise and during which the body performs recovery-related processes and consumes oxygen.

A variety of anaerobic exercises

Anaerobic exercise is an activity that breaks down glucose without the use of oxygen. In general, these activities are short and high intensity. The idea behind this exercise is that a lot of energy is released in a small period of time, during which the oxygen demand you need exceeds the oxygen storage.

Exercises and movements that require short bursts of intense energy are examples of anaerobic exercise.

Among the anaerobic exercises we can mention the following:

  • weightlifting
  • Roping
  • Track and Field
  • High Intensity Training (HIIT)
  • riding bike

Doing anaerobic exercise is a very important part of a weight loss program

According to experts, adults who are looking to lose weight should do at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of intense aerobic exercise a week. Of course, in order to be successful in losing weight, these people must also reduce their calorie intake along with this exercise program.

New research has examined the effect of anaerobic exercise on weight loss, fat mass and muscle mass. These studies show that a combination program that includes anaerobic exercise and reduced calorie intake can have significant effects on weight loss. By following this program, people can reduce body fat percentage, fat mass, body mass index (BMI) and body weight.

These studies confirm that anaerobic exercise, such as weight training, is as effective as weight loss if combined with a calorie-reducing program.

There are effective alternatives to aerobic exercise to achieve fitness

Aerobic exercise is not the only way to lose weight. New research has compared both aerobic and anaerobic exercise in obese and overweight adults, and confirms that if anaerobic exercise is combined with a weight-loss diet, it has similar effects to aerobic exercise.

Exercising on a treadmill or on a stationary bike for half an hour or more can be difficult or very difficult for some people. When doing aerobic exercise, the legs must support all the weight of the body, and in this position, the risk of injury to the joints, ligaments, knees and other areas that are under pressure increases. If you are overweight and worried about injury during aerobic exercise, it is interesting to know that anaerobic exercise such as weight training can help you lose weight.

Strength training plays an important role in maintaining muscle mass

Among the types of anaerobic exercise, strength training is one of the most useful and effective exercises, and including them in the weight loss and fitness program has other benefits. Reducing calorie intake can lead to a decrease in muscle mass. New research shows that doing strength training while reducing calorie intake can help reduce muscle mass.

If you did not know until today, it is better to know that after the age of 30, you lose between 3 and 5% of your muscle mass every year. Experts say it doesn’t matter how old you are; Doing strength training and gradually increasing their intensity can help build muscle mass.

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