We know that regular exercise is key to good health.
From blood pressure regulation to weight management and even disease prevention, movement offers research-backed benefit.
And doing some exercise is always better than doing none.
That said, is anaerobic or aerobic exercise more effective?
Both anaerobic and aerobic exercise can support several health goals.
Here’s what you should probably know about anaerobic versus aerobic exercise.
So, how can you know if you’re in an aerobic zone?
One option is to keep tabs on your heart rate during exercise using aheart rate monitor.
Aim for a heart rate between 60 and 80% of your maximum heart rate during aerobic activities.
No heart rate monitor?
you’re free to also use rate of perceived exertion (RPE) to measure intensity level.
Warm up with light cardio anddynamic stretchesto prepare your muscles and joints for physical activity.
Anaerobic exercise may also benefit the cardiovascular system.
To engage in anaerobic exercise, focus on high-intensity, short-duration activities that leave you breathless.
Again, your heart rate tracker can help you estimate when you’re in this zone.
During this throw in of exercise, you won’t be able to have a full conversation.
On the RPE scale, a 7 to 10 would be reflective of anaerobic work.
Warm up with light aerobic exercises and dynamic stretches.
Is one better?
Here’s what the experts we spoke with say about which is more effective for different goals.
“The best approach for fat loss should include a combination of both.”
Aerobic exercise enhances cardiovascular endurance and overall stamina.
From a health perspective, aerobic exercise can help lower blood pressure and improve lipid profiles for cholesterol management.
Anaerobic exercise improves heart strength by building a stronger heart and enhancing its pumping efficiency.
Anaerobic exercise also increases VO2max, the body’s ability to use oxygen during intense exercise.
“Aerobic exercise has been traditionally associated withendorphin release3and stress reduction,” says Nicola.
“While anaerobic exercise, particularly strength training, has been linked toimprovements in moodand self-esteem.”
However, the response will behigher for high-intensity trainingand long-duration aerobic exercise.
“It’s not that one’s better or one’s worse than the other.
It’s that people misuse or abuse the intensity of cardiovascular training,” says Olenick.
Kaeberlein adds that the cortisol-elevating effects of exercise should not persist unless you are overtraining.
HIIT can also lead to overtraining or burnout without proper rest and recovery.
“True HIIT is very difficult and uncomfortable and is meant to stress and train your anaerobic energy pathways.
This is a good place to start, though the ideal workout regimen will vary from person to person.
And any physical activity is better than none!
Doing both types of training may also reduce your risk of injury.
have a go at take your aerobic activity outdoors to further maximize itsmental health benefits.
However, Reed advises that there are some best practices to be mindful of.
“Gradual progression is key with any exercise program.
FAQ
Which is better, aerobic or anaerobic exercise?
Both anaerobic and aerobic exercise are very healthy.
They offer complementary benefits for heart health, body composition and fat loss, mood, and more.
Does anaerobic burn fat vs. aerobic?
Both aerobic and anaerobic exercises are effective for burning fat.
Is jogging aerobic or anaerobic?
Jogging is an aerobic exercise.
Ready to work some new types of training into your routine?
Check out these comprehensivebeginner’s guides to runningandresistance training.
