Exercise is a vital component of a healthy lifestyle, but the type of exercise you should be doing for maximum benefit depends on your goals. Aside from modality, movement can be sorted into one of two categories: aerobic and anaerobic activities. Understanding the differences between the two can optimize your workout routine to better achieve your fitness goals and improve your health. Let’s dive into what sets them apart.

AEROBIC EXERCISE

Aerobic exercise, also known as cardiovascular exercise, involves sustained, rhythmic activities that increase your heart and breathing rates over an extended period. Aerobic means “with oxygen,” which reflects the way your body generates energy during these activities. During aerobic exercise, your body relies primarily on oxygen to convert carbs and fats into energy. This is efficient for long-duration activities, providing a steady supply of fuel. Some examples of aerobic exercise include running, swimming, biking, walking, or rowing. Our in-home and virtual personal trainers encourage beginner trainees to start with a gentle routine of regular aerobic exercise paired with guided movement training.

Cardiovascular exercise strengthens your heart and improves circulation, reducing your risk of heart disease. It can also be an effective way to burn calories, which aids in weight management and maintenance. The longer duration of activity also builds endurance by extending your lung capacity and muscular stamina. On top of this, light aerobic exercise is a fantastic way to release endorphins that reduce stress and lift your mood.

ANAEROBIC EXERCISE

“Anaerobic exercise involves intense, short bursts of activity during which your body’s demand for oxygen exceeds what’s available. In other words, anaerobic exercise is more likely to leave you gasping for breath and needing a break. The anaerobic counterpart to a long-distance run would be a short sprint or series of sprints and rest” (Very Well Health, 2024). Anaerobic means “without oxygen,” meaning these exercises rely on energy sources stored in your muscles, found in the form of ATP (adenosine triphosphate) and glycogen. These sources are limited and depleted quickly, which is why anaerobic activities are short and intense. Some examples of anaerobic exercise include weight lifting, sprinting, HIIT, and plyometrics. It’s ideal to introduce this kind of intense activity under the guidance of an in-home personal trainer, which Nielsen Fitness offers in Toronto, Hamilton, Collingwood, London, and Ottawa.

“Because anaerobic exercise includes strength training activities, it’s more effective at building muscle mass than aerobic exercise”. This can (slightly) aid in improving your metabolism, boost speed, improve power, and strengthen your bones to reduce risk of fractures and osteoporosis. Anaerobic activity can also be fantastic for fat loss: though low intensity, aerobic exercise “does use a higher percentage of fat for energy as opposed to muscle glycogen, the total amount of energy burned at this level is lower than during anaerobic exercise for a given period of time” (Healthline, 2023). This means the calorie-burn potential is higher during anaerobic activity when compared with an aerobic activity of the same length.

OUR TIPS

For a well-rounded fitness program, it’s beneficial to include both aerobic and anaerobic exercises. We suggest alternating days or combining both into one workout. A solid, general structure is to do a 20-minute cardio warm-up followed by 20-30 minutes of strength training and a 10-minute cool-down and stretch. Our in-home and virtual personal trainers specialize in designing efficient and effective programs such as this.

FINAL WORDS

Whether you’re aiming to improve cardiovascular health, build muscle, or enhance your overall fitness, incorporating both aerobic and anaerobic exercise into your routine can provide amazing benefits. Remember to consult with a fitness professional or healthcare provider before starting any new exercise program, especially if you have underlying health conditions. We’d love to answer your questions! Book your free virtual consultation here.