Aerobic Vs Anaerobic Exercise: Which One Should You Go For?

When it comes to working out and shedding that extra load off your body, aerobic and anerobic exercise play an important role in maintaining overall health. However, they differ in the way they impact the body. There is a difference in its energy system that it uses and its benefits.

What is aerobic exercise?

Aerobic exercises are endurance-based activities which require oxygen to generate energy. These exercises involve rhythmic and sustained movements that increase heart and breathing rates over an extended period. The instances of aerobic exercises are: brisk walking, running, cycling, swimming, and dancing. Since aerobic exercises also rely on oxygen, it helps improve cardiovascular health, increase stamina and support weight management.

What is anerobic exercise?

Talking about the other side of workout, anerobic means short, intense bursts of activity that do not rely on oxygen for energy production. What it does is it breaks down body’s stored glucose and leads to the production of lactic acid. Some of the instances are sprinting, weightlifting, high-intensity interval training (HIIT), and pushups and pullups. Anerobic exercises are known for building muscle strength, increasing power, and enhancing athletic performance.

What are the key differences between aerobic and anaerobic exercise?

But, are there any similarities?

While the energy use and the way its benefits may differ, it does have similarities, which include:

• Strengthening the heart
• Improving blood circulation
• Boosting metabolism
• Aiding weight management
• Reducing the risk of diseases like heart disease, diabetes, and dementia
• Enhancing mental well-being

Benefits and Risks of Aerobic Exercise

Benefits:

• Increases stamina and reduces fatigue
• Lowers blood pressure
• Improves cholesterol levels
• Strengthens the immune system
• Enhances mood and sleep
• Helps in weight management

Risks:

While generally safe, people with heart conditions, high blood pressure, or a sedentary lifestyle should consult a doctor before engaging in aerobic exercises. Starting with moderate activity and gradually increasing intensity can help prevent injuries.

Benefits and Risks of Anaerobic Exercise

Benefits:

• Helps in muscle gain and fat loss
• Increases bone density
• Boosts metabolism
• Enhances athletic performance

Risks:

Since anaerobic exercises require high exertion, they can lead to muscle strain or injuries if not performed correctly. People with underlying health conditions should seek medical advice before starting intense workouts. Beginners should consider working with a trainer to ensure proper technique.

How Often Should You Exercise?

• Aerobic Exercise Recommendations:
• 150–300 minutes of moderate aerobic activity per week (e.g., brisk walking)
• OR 75–150 minutes of vigorous aerobic activity (e.g., running, cycling)
• Anaerobic Exercise Recommendations:
• Strength training at least twice a week, targeting all major muscle groups