Aerobic and anaerobic are two types of exercise. The biggest difference between aerobic and anaerobic is where you get your energy from. In addition to explaining both types of training, we’ll compare aerobic vs anaerobic to see which one is best for your results.
The Difference Between Aerobic and Anaerobic
Aerobic and anaerobic refer to the presence and absence of oxygen (source).
Aerobic means with oxygen. When you’re doing aerobics, you’ll be able to maintain your pace and intensity for a long period of time. Examples of aerobic training are: walking, jogging, swimming, or some other low to moderate workout.
Anaerobic means without oxygen. Example of an anaerobic training are weight training, HIIT training or sprinting.
Aerobic vs Anaerobic
At an aerobic level, your muscles have fuel and oxygen to work. So they can keep going without feeling fatigued.
With aerobics, you’ll breathe faster and deeper than you would when you’re resting. You should still be able to talk while doing aerobics.
In contrast, anaerobic exercises rely on stored energy versus oxygen. Therefore, you will fatigue quicker.
Aerobic vs Anaerobic Benefits
Both aerobic and anaerobic exercise burns fat and boosts your metabolism. They also have unique benefits.
So the key to getting the maximum benefits is to combine both types of exercise (source).
A good example of this is Core de Force. The at-home kickboxing workout has you do two 1-minute boxing drills followed by 30 seconds of anaerobic training.
- Increases your endurance
- helps cardiac health
- improves overall health & quality of life
- burns fat
- improves your mood
- strengthens the heart and lungs
- decreases your chance of diabetes
- burns fat
- increases lean muscle mass
- lean muscle helps you burn more calories even while resting
- builds endurance
Aerobic and Anaerobic Workouts
One study showed that a small group of obese subjects saw better results and benefits by doing an aerobic training followed by anaerobic training (source).
So we suggest finding a workout program that includes both types of exercise.
Some of our favorites are:
- LIIFT4 (Intermediate to Advanced)
- Core De Force (Intermediate to Advanced)
- ChaLEAN Extreme (Beginner to Advanced)
- T25 (Intermediate to Advanced)
- TurboFire (Advanced) or Turbo Jam (Intermediate)
If you’re just starting, you could modify any of these workouts with your doctor’s permission.
You should always consult your doctor before starting any new fitness program or changing your diet. We’re just sharing what we’ve learned in our own health and fitness journey.