When you're on a weight loss journey, figuring out the right exercise routine can feel overwhelming, especially with so many options out there. Many of us grapple with this choice, wondering which type of workout will yield the best results. However, not all exercises are created equal, and understanding the difference between aerobic and anaerobic workouts can help you make informed choices about your fitness routine. We spoke to Ishaan Arora, Karnal-based Body Building India Certified Fitness Trainer, who explained the difference between them and which is better for weight loss.
According to a 2020 study, aerobic exercise involves sustained activities that primarily rely on aerobic metabolism for energy production, offering benefits for cardiovascular conditioning. Examples include running, swimming, and cycling. On the other hand, anaerobic exercise consists of short, high-intensity efforts that require quick energy bursts without relying on oxygen, such as sprinting, jumping, and weightlifting.
Benefits of Aerobic Exercise
- Calorie Burn: Aerobic exercises are highly effective for burning calories, which is crucial for weight loss. The longer and more intensely you engage in aerobic activities, the more calories you can burn.
- Improved Endurance: Regular aerobic workouts enhance cardiovascular fitness, enabling you to exercise for longer periods and at higher intensities.
- Fat Loss: Aerobic exercise promotes fat oxidation, meaning your body uses fat as a fuel source during prolonged low to moderate-intensity activities.
- Mental Health: Cardio workouts can reduce stress, anxiety, and depression while boosting mood and overall well-being.
Benefits of Anaerobic Exercise
- Muscle Building: Anaerobic exercises, especially strength training, help build lean muscle mass. The increased muscle mass elevates your resting metabolic rate, meaning you burn more calories at rest.
- High Caloric Burn Post-Workout: Anaerobic exercise can lead to an effect known as Excess Post-Exercise Oxygen Consumption (EPOC), where the body continues to burn calories after the workout as it works to recover.
- Time Efficiency: Many anaerobic workouts can be completed in a shorter time while still being effective for calorie burn and muscle gain.
- Variety and Fun: Anaerobic workouts often include varied movements, which can make exercise more engaging and less monotonous.
Aerobic Vs Anaerobic Exercise for Weight Loss
When comparing aerobic and anaerobic exercises for weight loss, it’s essential to consider your fitness goals, preferences, and any physical limitations you may have. Here's how the expert explains it:
- Caloric Expenditure: Aerobic exercise generally burns more calories during the workout than anaerobic exercise, especially during longer sessions. However, anaerobic workouts can produce an afterburn effect, resulting in additional calorie burn after the exercise has ended.
- Muscle Preservation: Aerobic exercises are easier for individuals to sustain over longer durations, making them a good option for beginners or those looking to incorporate regular physical activity into their routine. On the other hand, anaerobic workouts might require longer recovery and can be more difficult for some people.
- Sustainability: Aerobic exercises are easier to sustain for extended periods, making them accessible for beginners or those looking to integrate regular physical activity into their lives. Conversely, anaerobic workouts may require more recovery time and can be more challenging for some individuals.
- Personal Preference: The most effective exercise for weight loss is one that you enjoy and can commit to regularly. Whether you prefer the rhythmic motion of running or the intensity of lifting weights, finding a routine that fits your lifestyle will yield the best results.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your own professional if you are dealing with any health issues to avoid complications.]