If you've just decided to start a weight loss program, you want to choose an exercise routine that will give you the best results for your efforts. Both aerobic and anaerobic exercises are commonly used as exercise workouts to promote weight loss. Knowing the differences between the two will help you decide which program will give you the best weight loss results.
Definitions
The term aerobic means "with oxygen" and describes any physical activity done for an extended period of time at a level that forces your heart, lungs and blood vessels to increase the amount of oxygen and blood circulating through your body, says fitness expert Gunner Peterson. It is often called cardio since it gives your cardiovascular system a workout. Anaerobic exercise is any activity done intensely in short bursts of time that works your body without increasing your body's oxygen needs, advises Peterson.
Facts
Any activity that keeps your heart beating at 65 percent of your maximum heart rate for 20 minutes or more qualifies as aerobic. Weight loss tends to be higher with aerobic activities that give your legs a great workout - such as lap swimming, cycling, jogging, running, cross-country skiing, skating, dancing or brisk walking. Anaerobic exercises generally work one muscle or muscle group at a time in a repetitious manner. Popular anaerobic activities are weightlifting, boxing, football, skateboarding, sprinting, high-jumping and resistance training.
Function
Aerobic exercise generates weight loss by using excess body fat to provide energy for your workout and revs up your metabolism to help your body burn body fat quicker. It also increases the capacity of your cardiovascular system which enables you to exercise for progressively longer periods of time to increase your weight loss. Anaerobic activities get their burst of energy needs from your muscles by breaking down the muscle fibers for the stored glycogen. Your muscles rebuild stronger and leaner than they were before and burn more calories. Every pound of muscle you add to your body burns 30 to 50 additional calories a day, which contributes to your weight loss goals.
Considerations
For weight loss, aerobic or anaerobic exercises must be completed on a consistent weekly basis. Do aerobic activity at least five times a week for 30 minutes duration or longer at a moderate intensity level, according to the Center for Disease Control and Prevention. Do anaerobic activities that work all your major muscle groups at least two days a week, advises the CDC.
Expert Insight
Experts agree that aerobic exercise burns the most calories and is the bigger contributor to your weight loss. The CDC recommends doing both aerobic and anaerobic exercises each week to maximize your weight loss. Combining the two into one exercise, called interval training, leads to increased weight loss and calorie burn, according to MayoClinic.com. To try it, do your aerobic exercise activity at a fast rate for two minutes, followed by a slow rate for four minutes, then fast again for two minutes. Repeat alternating the short bursts of intense activity with the more moderate paced activity for the duration of your workout. A personal trainer is your best resource for setting up an interval training exercise routine to combine aerobic and anaerobic activity for maximum weight loss.
References
- "G-Force"; Gunnar Peterson; 2005
- ACE Fitness: Operation Fit Kids
- CDC: Physical Activity for Everyone
- MayoClinic.com: Interval Training
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