Aerobic vs Anaerobic Exercises

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According to this study by World Health Organisation, the worldwide ratio of obesity has increased three times since 1975. To counter this, many platforms are now working towards raising awareness about obesity and overweight issues.

Initially, there was a perception that controlling body weight and shape is too difficult. However, this myth is now being burst by nutritionists, doctors, gym trainers, and health coaches. All of them are currently working on mapping such diet plans and exercise routines to help us overcome obesity issues.

Also, these diet plans and exercises are now getting advanced day by day as we hear different terms like keto diet, protein diet, etc. It depends on your required result and why you are dieting and exercising. This practice has changed the whole notion of diet routine and exercise routine.

Due to this we witness different types of exercises that bring further changes to your body. One of them is aerobic and anaerobic exercises. To help you understand the fundamental difference between aerobic vs anaerobic exercises, we have researched and have brought this article for you.

So, you can learn the difference between them and can start your exercise to get better results.

What are Aerobic exercises? [Definition]

As the name says, aerobic exercises are when your body muscles need a sufficient supply of oxygen. By utilising that oxygen, your body produces energy to conduct the activity. To get adequate oxygen, your heart beats at a faster rate than the normal one. And you start breathing fast to get more oxygen.

For instance, if you are jogging, running, swimming, or even cycling, you would need oxygen for your muscles to generate energy for further exercise. These types of exercises are called aerobic exercises.

You will also notice that your body muscles are moving in a coordinated pattern for a specific time during such aerobic exercises. So, during this course, you will feel a faster heart rate and will breathe deeper.

What are Anaerobic Exercises? [Definition] 

Consider yourself doing High-Intensity Interval Training. You would have experienced that it needs an intense and sudden physical workout with an equal interval. Such movements are called anaerobic as they do not get enough oxygen to perform the whole physical activity.

Even during weightlifting and sprinting, a sudden burst of intense physical workouts is needed to perform these exercises. So, your body muscles do not get enough time to fulfill their oxygen demand by increasing heartbeat or breath rate. Therefore, both of these exercises are also called an anaerobic type of exercise.

How do aerobic exercises? [Types of aerobic exercises]   

aerobic exercises

Once you have cleared the concept of aerobic vs anaerobic exercises, we will take you towards how to perform these exercises and the different types of aerobic exercises that you can perform daily.

Many gym trainers and fitness experts suggest that it is better to apply both but in a balanced way to get better results.

So, if you are starting with aerobic exercises, here are some of the common and most helpful ones that can help you set your pace.

· Push-Ups

Lie down on a straight floor in the plank position with your face towards the bottom. Straighten yourself while staying in this position. Keep a balanced distance between both feet. And place your hands directly under your shoulders. Now start lowering your body unless your torso or chest start touching the floor.

Then press the floor with your hands and come back to the original pose. You can repeat this at least ten times at the start.

· Pull-ups

For pull-ups, you will need either a pull-up machine or can even start from a firmly placed horizontal beam at a sufficient height from the floor. Start with hanging yourself with that bar or with a pull-up machine. Then move your body upwards till your chin surpasses the bar you depend on.

Once done, come back to your original pose and repeat the steps at least ten times initially.

· Squats

Stand straight with your legs almost eight to ten inches apart for squats. Keep your toes straight. Start by lowering your hips and straightening your back. Meanwhile, keep lifting your chest. Try aligning your knees with your feet. The ultimate pose should be like you are trying to sit on a chair.

Once you go as low as possible, return to your original position. Now repeat the steps for ten squats.

· Lunges

It’s almost like you are presenting a rose or ring to someone or proposing to someone on your knees. So, for lunges, keep your arms at your side. Stand with feet almost five inches apart.

Now step forward your left foot and bend down to make a right angle. Your right foot should be touching the floor. Once done, return to the original position and repeat the steps ten times. You can start your aerobic exercises routine with these four workouts. Try to have no rest in between them to gain maximum endurance.

How to do anaerobic exercises? [Types of anaerobic exercises]

anaerobic exercises

As we already mentioned, it is better to pair up both: aerobic and anaerobic exercises to get better results. For that, you need to know some of the elementary anaerobic exercises that you can begin with.

When it comes to aerobic vs Anaerobic exercise, the basic formula used by many gym experts says that it is better to follow both types with a ratio of 2:1. So, if you are doing aerobic exercise for two days, you can try the anaerobic exercise on the third day. This strategy will help you gain both; endurance and strength.

To begin with, you can start with High-Intensity Interval Training or HIIT. Here are a few steps that you can follow for anaerobic workouts.

· Rowing

Rowing is like ploughing in crops with more twisted torsos. To start, place your foot in front of you. Sit with legs extending out of your body. You can do this on a rowing machine.

Another substitute for a rowing machine is to tuck your legs in a bar vertically placed on the floor. This step will provide support to your legs. Now pull your arms and slide a bit forward. You can repeat the steps for 30 seconds if this is your single move and give a break of ninety seconds.

If you are doing great moves to complete your workout, you can start with six rounds.

· Burpees

Burpees include three basic steps: squat, push up and jump. Start by sitting in a squat position and immediately change your pose to push up. Then come back to the squat posture and finally stand straight to jump on toes.

You can make this move for 30 seconds if you only do this workout and rest for one and half minutes. If you have coupled another activity like rowing with this, you can make this move a maximum of eight times.

· Kettlebell swings

This looks easy as compared to other anaerobic workouts. Stand straight with feet, hips apart. Take out the heaviest weight ball you can work with. Hold it in your hands and in between your legs. Start by bending down to pick up the ball. You will feel like your hips have dropped down and your knees bent.

Now take the kettlebell up as your shoulder in a swinging way and keep your body back in a standing pose. Repeat the steps for 30 seconds with 90 seconds rest at last.

What are the differences between aerobic and anaerobic exercises? 

Although you can pair up both types of exercises to get the best, you must learn some similarities between these two others than their definitions.

So, if we compare aerobic vs Anaerobic exercises, there are apparent differences between both. Here are those differences.

· Usage of stored energy

As you rhythmically perform workouts during aerobic exercise, it increases your oxygen demand. As a result, you breathe faster to gain more oxygen, converted into energy. This is how you utilize inhaled oxygen as energy.

Whereas, there is no such supply of oxygen in anaerobic exercise as your body gets no time to breathe and take energy from that oxygen. So, your body utilizes stored oxygen to meet the demand. Thus, it produces lactic acid that builds up in your muscles by the end of the workout.

· Length of exercise

You can perform aerobic exercises for a longer time. But even for that, you need to start from an upper cap time limit. Once you feel that your stamina is boosting, you can gradually increase exercise length day by day. However, anaerobic exercises are harder yet highly intensive. So, you cannot increase exercise time length once you reach a maximum limit.

· Exercise Intensity

Though you can increase the overall time length of aerobic exercises, it is not as intense as anaerobic ones. The reason is that you can cope with the increasing energy demand in your body during aerobic activities.

So, you can increase the time length as you feel a boost in your stamina. Nevertheless, this boosting stamina will not let you feel the intensity of an aerobic workout. On the other hand, there is not enough time to meet the energy demand during anaerobic exercises. So, no matter how good your stamina is, you would feel the intensity in anaerobic exercises.

· Aim of exercise

Aerobic exercises help you gain endurance and stability. They allow you to increase your workout time by gradually boosting your stamina.

Whereas the anaerobic exercises are done for strength. Also, if you are trying to gain a muscular body and want to shape up your muscles, then anaerobic exercise is the best to start with.

What are the benefits and risks involved in Aerobic and Anaerobic exercises? 

If we compare aerobic vs. Anaerobic exercises, we need to compare the pros and cons of both. So let’s begin with the pros or benefits of both activities.

Benefits of Aerobic Exercises

  • Aerobic exercises help you stay away from lethal diseases like a heart attacks or stroke. So it lets you maintain a healthy lifestyle with its steady and coordinated workouts
  • Though the pace is slower than anaerobic exercise, aerobic exercises do help you in weight loss
  • Also, it helps you control sugar levels in your bloodstream
  • It also maintains and controls your blood pressure, reducing the chances of heart-related diseases
  • In addition, it enables you to gain endurance and increases your stamina. So you can perform intensive workouts easily
  • Moreover, it lowers or allows you to overcome fatigue during exercise
  • It also improves and boost your immunity system and makes you less susceptible to diseases like flu or colds
  • It ultimately increases your shelf life by keeping you active and healthy. So you live more than those who do not exercise regularly and live a sedentary life

Benefits of anaerobic exercises

  • As discussed above, it is one of the rigorous exercises that help you gain more muscle mass
  • Second, it helps you lose weight faster than the time required in aerobic exercise
  • Third, this intense workout help you overcome new challenges and help you break the exercise plateau with its intense workout
  • Forth, this type of workout is ideal for gaining body strength
  • Fifth, you start to feel like your bones have become more robust due to this intense exercise. It happens as your body performs HIIT and engages bones and muscles, especially
  • Sixth, it rapidly burns calories and fat. Even when you are done with HIIT, and you are resting, your body will still be burning calories in that resting state. That state is called Excess Post-exercise Oxygen Consumption or EPOC
  • Lastly, it increases your stamina so that you can perform your daily activities without getting tired. Thus, you’ll feel more energetic and active.

Risks of aerobic exercise

There is no lethal risk due to aerobic exercises. However, if you have any chronic condition, like heart disease, or major surgery, you must ask your doctor before starting your aerobic exercise routine. Else it can lead to lethal consequences. Also, if you are new to exercise or starting after a long time, you must begin with a minor aim and period.

Risk of anaerobic exercises

If you have any chronic health condition, you should avoid this workout. Also, if you are a beginner, you must start this workout under expert surveillance and guidance to reduce the chances of any injury.

Which exercise is best for weight loss? [Aerobic Vs. Anaerobic exercises] 

Now we are in an era where we can observe different aims for practices. People exercise for losing weight, shape muscles, and even remove fats from a targeted body area. Also, some people exercise to remain in good healthy shape; that means neither losing nor gaining weight.

Similarly, people perform aerobic and anaerobic exercises for one of such reasons- weight loss. So, here we will answer you which type of exercise is better for weight loss and why.

People generally believe in and perform aerobic exercises for weight loss. This has been a practice for years. However, comparing both types of activities shows better and noticeable results with anaerobic exercise. The reason is, in aerobic exercise, your body workout at a rhythmic and steady rate. That results in giving enough time to gain an extra oxygen supply that can be burnt.

This way, your body shows slower results in weight loss. In contrast, during anaerobic exercises, a sudden and intense burst of physical activity requires a high energy level – higher than aerobic one. However, due to no optimum oxygen supply, your body starts getting energy from stored fat and produces power to cope with the demand.

This intense workout leads to the ultimate burning of stored body fat. As a result, you can experience weight loss in less time than aerobic exercises. Also, there are multiple other reasons we think anaerobic is a good choice for weight loss. Here are those reasons:

  • Anaerobic helps you burn more calories in less time as compared to a steady rate aerobic workout.
  • You can save time by doing intense workouts in minimum time as compared to the time taken by aerobic exercises
  • You will gain more muscular build-up through anaerobic exercises


Indeed, exercise plays a crucial role in maintaining a healthy lifestyle. Along with that, your dieting plan also matters a lot as it provides your essential nutrients. Also, a healthy diet makes your body strong enough to perform a heavy workout.

Before performing any workout, it is mandatory to understand your goal. This way, you can get better results in less time. Therefore, we brought this article to help you understand the fundamental difference between aerobic vs anaerobic exercises. So, you can decide your goal and start performing to get better results with these exercises.