The terms 'aerobic exercise' and 'anaerobic exercise' get thrown around by health and fitness professionals with the same frequency that Gen Z spits out the terms "bet," "suss," and "no cap." But while TikTok can familiarize you with the latter, this article is the best guide to the former. Below, a complete breakdown of the the benefits of aerobic vs. anaerobic exercise, including how to incorporate each into your routine.
Aerobic vs. Anaerobic Exercise: For Calorie Burn and Weight Loss
To maximize your calorie burn all day long, you're going to want to incorporate a combination of aerobic and anaerobic exercise.
Since your heart rate is high for a prolonged period of time, you’ll probably burn more calories during your aerobic workouts. However, muscle is metabolically active, which means it burns more calories (rather than fat) even after you leave the gym and hit the couch, explains Vicario. Research suggests that anaerobic activity creates a greater calorie burn after the workout compared to aerobic activity, as Shape previously reported.
"All forms of exercise can burn calories and can be used to promote weight loss," says Straub. "Therefore, a blend of aerobic and anaerobic exercise is ideal for increasing calorie burn or losing weight."
Aerobic vs. Anaerobic Exercise: For Breaking Through a Plateau
If your workout is feeling stale or your progress has stalled, consider oscillating back and forth between which form of exercise you prioritize, recommends Daniels. "One option is to do four to six weeks of aerobic exercise, and then try doing two to three weeks of anaerobic exercise, before repeating the cycle," he says. "Changing up your routine in this way can help you blast through plateaus and increase motivation."
Anaerobic vs. Aerobic Exercise — Which Is Better?
All in all, neither type of exercise is better than the other. Both aerobic and anaerobic exercise offers a long list of health and fitness benefits, which is why experts recommend incorporating a combination of the two into your workout regimen. "The exact blend of aerobic and anaerobic exercise you choose should be based on your personal fitness and health goals," says Straub. "But some mix of both is ideal."
