Aerobic vs anaerobic: Which workout style is best for you?

When it comes to exercise, not all movement is created equal.

If you're starting out on a fitness journey, you may have heard people discussing the merits of anaerobic and aerobic exercise. But should you be engaging in aerobic or anaerobic exercise, and what's the difference between them?

Aerobic exercise means "with oxygen", which means your body is using oxygen to break down glucose and fatty acids for fuel as you work out [1]. Think walking, swimming, cycling. Your body is using oxygen to keep you going, allowing you to extend the duration of your exercise. An aerobic workout helps you burn calories (which supports weight loss) and improves your cardiovascular health by strengthening your heart and lungs.

On the other hand, anaerobic exercise means the opposite. An anaerobic workout means "without oxygen". Unlike aerobic exercise, anaerobic exercise uses the energy stored in your muscles for things like weight training, sprinting or jumping. It's a more intense activity, but in shorter bursts, and is great for building muscle mass, bone strength, and improving power, performance, and speed [2].

Both aerobic and anaerobic exercise play a role in your health, fitness, and weight-loss journey, supporting conditioning, work capacity, and day-to-day energy for men. In this article, we'll break down everything you need to know about aerobic exercise, anaerobic exercise, and the science that ties it all together.

What is anaerobic and aerobic exercise good for?

On the one hand, an aerobic exercise routine is generally considered the best option for improving cardiovascular health, managing weight, supporting long-term overall health, and reducing mortality risk [3]. Other benefits of aerobic fitness include [4]:

• Managing chronic conditions
• Increasing your stamina
• Boosting your mood
• Bettering your mental health
• Improving your sleep
• Potentially strengthening your immune system

On the other hand, anaerobic training, like lifting weights or resistance training, or HIIT, will help you build muscle mass and bone mass, as well as help you increase your strength over time [5].

Anaerobic training can help improve metabolic rate (even at rest), prevent injury as you age by maintaining your strength, flexibility, and balance, and help manage several chronic health conditions [6].

In terms of sustainable weight loss plans, a combination of both training styles will be your best bet.

How to choose between aerobic vs anaerobic exercise

While both aerobic and anaerobic exercise have their place in any fitness journey, choosing between the two will always be dependent on your individual goals, as well as your health and fitness levels.

For example, if you're just getting started with an exercise regimen and want to create something feasible and sustainable, it's a good idea to start with some moderate aerobic activity. Aerobic exercise examples might include going for a brisk walk, going for a cycle, or jumping into a pool for a swim a few times per week. Alternatively, if you're looking to build muscle, improve your strength and speed up fat loss, then perhaps anaerobic exercise like weight lifting will be better suited to your goals.

Many blokes find a blend of both aerobic and anaerobic exercise is what works best for them. For example, they may focus on aerobic training some days and then add a HIIT workout or a strength-training session a few times a week for variety.

Ultimately, there's no one-size-fits-all answer to which is "better", as they're different forms of exercise that have different benefits. Rather, the key is to create an exercise plan that feels achievable and enjoyable, so that movement becomes a consistent part of everyday life and you build healthy habits that actually stick.

Benefits and risks of aerobic and anaerobic exercise

The benefits of aerobic exercise include (but are not limited to) better heart and lung function, better respiratory function, and reduced overall risk of cardiovascular health problems [1]. However, when you focus only on endurance training and don't add any strength training into the mix, it can limit gains in muscular strength and bone mass.

Meanwhile, anaerobic training can help build muscle mass and improve metabolic function, but it also carries a higher risk of injury when performed without guidance, especially during an intense workout [7]. The safest approach is balancing both aerobic and anaerobic exercise, ideally with input from a personal trainer, so you can enjoy the health benefits of each while minimising risks.

The best aerobic exercise examples to try

The good thing about aerobic exercise is that the most effective forms are easy and, for the most part, incredibly accessible to anyone, whether you're getting off the couch for the first time or you're already pretty fit.

Heading out the door for 30 minutes of brisk walking around the neighbourhood is a great example of this. It's simple, free, and offers plenty of health and fitness benefits. Other aerobic exercises to try include cycling, swimming, or an aerobic exercise workout, either in the gym or at home [4].

If you're someone who needs a little variety in your workouts, circuit training combines cardiovascular conditioning and light resistance moves, but it can also be considered aerobic exercise when performed for extended periods. A personal trainer can tailor the intensity of the workout to ensure you’re getting enough movement to see the health benefits of aerobic exercise.

The best anaerobic exercises to try

When it comes to getting the most out of anaerobic exercise, you'll want to try a workout that focuses on short, powerful bursts. Think resistance training, weightlifting, plyometric jumps, or an anaerobic workout, like a HIIT workout [9].

These will give your anaerobic system a workout, because they rely on energy molecules like adenosine triphosphate stored in the muscles to be performed [8].

Circuit training that combines high-intensity sets with short rest periods can also count as anaerobic exercise, which makes it a good option for anyone who wants to mix intense physical activity with variety.

Why anaerobic exercise may be better for fat loss

When it comes to aerobic vs anaerobic for fat loss, anaerobic training has a unique advantage. While regular aerobic exercise will help you burn calories during the activity itself, anaerobic exercise builds muscle mass, which increases your basal metabolic rate and helps you burn more calories throughout the day.

Vigorous exercise, like high-intensity interval training (HIIT), combines the best of both styles by using the anaerobic energy system for explosive effort before recovering with oxygen-based aerobic exercise. Over time, the combination works to reduce body fat while preserving muscle.

Research suggests these adaptations may be particularly effective for long-term weight loss and reducing mortality risk, as muscle tissue plays a protective role in overall health [10].

The science behind aerobic vs anaerobic training

At the most basic level, aerobic and anaerobic exercise differ in how your body creates energy. Aerobic exercise relies on oxygen to fuel movement, making it ideal for extended periods of moderate activity, such as jogging or brisk walking [1]. Over time, aerobic exercise improves your cardiovascular system by strengthening the heart and lungs and supporting better respiratory function.

In contrast, anaerobic exercise doesn’t require oxygen in the same way. Rather, it draws on the energy stored in your muscles through a fast anaerobic energy system [2]. This leads to the build-up of lactic acid, which limits how long you can sustain the activity, but allows for short bursts of intense power. Understanding these energy systems explains why aerobic vs anaerobic workouts play different roles in weight loss, building endurance, and muscular strength.

Aerobic and anaerobic activities are just part of a well-rounded lifestyle. If you're ready to build healthy momentum, it's all about ensuring you've got your diet right as well, because real food-powered nutrition doesn't consist of extreme diets but a well-rounded diet filled with high-quality essential ingredients.

Plenty of options exist, including personal trainers, registered dietitians, and Pilot's Weight Reset Program. The first step to embarking on your sustainable weight loss journey is contacting a healthcare professional. Take the first step by scheduling an appointment with your GP and start turning your life around.

Image credit: Pexels