In this blog post, I’m gonna cover the aerobic vs anaerobic exercise differences. I’m gonna cover some of the benefits of each of them, I’m going to cover some actual exercise examples, and in this blog post, I’m going to answer this big question: which of these is better?, and more importantly, which one of these should you be incorporating into your routine? I know you’re gonna learn a lot in this blog post, so get out your pen and paper, take some notes, and let’s dive into it.
Aerobic vs Anaerobic Exercise Differences
The first thing I want to do is define both these terms.
Aerobic Exercise
Aerobic actually means “with oxygen.” This refers to any kind of exercise where our body’s normal breathing and oxygen intake are sufficient to fuel the exercise. These are typically lower-intensity exercises such as walking, jogging, lower-intensity biking, or hiking.
A rule of thumb for aerobic exercise is this: If you and I are exercising and we’re able to talk while we’re exercising, just like this, without gasping for breath, typically that means we’re in an aerobic zone. You’ve probably seen those aerobic zone heart rate charts in gyms, which indicate the heart rate zones based on your age. For instance, here’s an example of one of these charts. A good rule of thumb is that roughly 60%-65% of your max heart rate represents the aerobic zone.
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To calculate your aerobic heart rate zone, subtract your age from 220, then multiply that number by 0.6 or 0.65. This gives you a rough idea of your aerobic heart rate zone. For most people in their 40s, 50s, and 60s, the aerobic heart rate zone is anywhere around 100-120 beats per minute.
Anaerobic Exercise
Now, what is anaerobic exercise? “Anaerobic” means “without oxygen,” meaning this is exercise that is of a sufficient intensity that our normal breathing and oxygen intake cannot fuel the exercise.
These exercises are higher intensity, such as weightlifting, circuit training, and high-intensity interval training (HIIT). At this point, normal breathing can’t fuel the exercise in the aerobic pathways, so our body has to rely on different fuel sources.
Fuel Sources and Exercise Intensity
In aerobic exercise, the body primarily burns fat and carbohydrates, with a larger emphasis on fat. Have you ever heard the idea that there’s a “fat-burning zone”? This essentially means you’re exercising in an aerobic zone where your body uses oxygen to burn fat in the mitochondria to provide ATP for energy. In simpler terms, fat is the primary fuel source for aerobic exercise.
However, when exercise becomes anaerobic, the intensity increases. We’re breathing harder, and we can no longer use the “walk-and-talk” rule. We’re doing something like sprints and gasping for breath.
At this point, fat is no longer the primary fuel for exercise. This is where we reach the anaerobic threshold, and during anaerobic exercise, our body burns carbohydrates, certain amino acids (the building blocks of protein), and even lactic acid. Our body can recycle lactate and use it for energy.
While aerobic exercise primarily burns fat, anaerobic exercise burns carbohydrates and amino acids, but it’s not that simple. Yes, your primary fuel source in aerobic exercise is fat, and you can certainly go for a walk for an hour and burn 300-400 calories, and that’s great. But, for instance, let’s say you did a 30-minute HIIT session. Yes, you would primarily burn carbohydrates during that session. The glycogen (stored carbohydrates) in your muscles will fuel those sprints on the bike.
However, after the workout, you get a metabolic effect called EPOC (Excess Post-Exercise Oxygen Consumption), which means your metabolism stays elevated after high-intensity exercise. You may burn an additional 15%-20% of calories for the next several hours, and these calories burned post-workout come from fat while you’re at rest.
Here’s video for you to understand in better way :-
Aerobic Vs Anaerobic Which One Is Better?
Ultimately, the answer is that both types of exercise are beneficial. Research supports that both aerobic and anaerobic exercises improve your health, cholesterol levels, bone density, and muscle mass.
There’s no definitive answer on which is better. The best exercise is the one that fits your personality and that you enjoy.
If you’re the type of person who enjoys long hikes or endurance exercises, then aerobic exercises might be your go-to. But if you’re a lifter or a sprinter, anaerobic exercises might be more your style. Or maybe, like me, you’re a mix of both.
Both forms of exercise confer benefits, and neither is definitively better than the other. The key is to choose something you enjoy and can stick with—something that doesn’t feel like work but is enjoyable.
Perhaps you could create a hybrid routine, incorporating both aerobic and anaerobic exercises. You could lean more towards one depending on your preferences.
Specific Benefits of Aerobic and Anaerobic Exercises
There are some unique benefits to each type of exercise.
- Anaerobic Exercise: It’s better for muscle building. High-intensity exercises like weightlifting and circuit training are great for building muscle. If your goal is to improve your physique and put on muscle mass, anaerobic exercises are crucial.
- Aerobic Exercise: For improvements in cognitive function, cardiovascular health, and even certain cancer-related benefits, aerobic exercise tends to be more beneficial. Research has shown that aerobic exercise can improve the immune system and potentially help ward off cancer. This is a good option for those with active cancer as well.
Combining Both Exercises
A great approach would be to combine both types of exercise into your routine. For example, on your off days from lifting weights, you might want to do a light walk or jog for aerobic exercise. This combination can offer a balanced approach to fitness that promotes muscle mass, cardiovascular health, and overall well-being.
For muscle mass and strength, anaerobic exercise wins, hands down. But for cognitive benefits, mood improvement, and cardiovascular health, aerobic exercise has the edge.
How to Determine Your Zone: Aerobic vs Anaerobic
To make things simple, you can use the “walk-and-talk” rule as a guideline. If you’re at the point where you can no longer walk and talk comfortably, then you’re likely in an anaerobic zone. But if you can still talk with ease, like when walking or engaging in light activity, you’re probably in an aerobic zone.
In conclusion, both aerobic and anaerobic exercises have their advantages. The key is finding a routine that fits your goals and personality.