What’s the Differences Between Aerobic and Anaerobic Exercise

No one tells you exercise is bad for your health; aerobic and anaerobic exercise have many health benefits but first you should know the differences between aerobic and anaerobic exercise.

Acerbic exercise is a kind of endurance or cardio-type exercise that will increase your heart rate and breathing rate for a relatively long duration of time. Types of aerobic exercise including cycling, running and swimming.

Anaerobic exercise that involves short bursts of energy or intense activity and that takes maximum effort for a short time. Types of anaerobic exercise including heavy weight lifting, jumping and sprinting.

Both aerobic and anaerobic exercise are beneficial for your health but each will benefit the body in different ways. So, read the article till the end to know everything about aerobic and anaerobic exercise.

Well, in this article we listed the difference between aerobic and anaerobic exercise and the similarities. We also listed some of the risks and benefits of these exercises and how often you should perform each one.

What is Aerobic Exercise?

Aerobic exercise definition is occurring in the presence of oxygen and also called cardio. This exercise is endurance-type exercise, in which muscles move in a rhythmic and for a sustained period.

Aerobic exercise is physical activity that people associated with getting fit and weight loss. And during aerobic exercise is to raise the breathing rate and heart rate to supply more oxygen to your body’s muscles.

What is Anaerobic Exercise? 

Anaerobic exercise involves a short, intense burst of physical activity. Anaerobic exercise occurs in the absence of oxygen. During anaerobic exercise, your body breaks down glucose stores in the absence of oxygen.

These exercises happen in short in duration at high-intensity levels, and leads to a build-up of lactic acid in your muscles.

Differences Between Aerobic and Anaerobic Exercise

Aerobic exercise and anaerobic exercise are excellent forms of physical activities and it’s important to know the differences between them, and can take your fitness to the next level. Both exercises provide many health benefits including improve overall health, gain muscle, increase your exercise stamina and burn fat.

The main differences between aerobic and anaerobic exercise are:

  • The intensity of the exercise
  • The time of the exercise, a person is able to maintain the exercise
  • How the body gets its energy during exercise

Aerobic exercise: during exercise, it requires continuous oxygen consumption. If you perform aerobic exercise will increase breathing rate and heart rate

Anaerobic exercise: during exercise the muscles will use stored energy to fuel itself.

AAerobic exercise processes are rhythmic, and longer duration helps increase endurance. Anaerobic exercise process to involve short bursts and high intensity exercise. That helps increase strength and muscle mass.

Similarities of Aerobic and Anaerobic Exercise

The American Psychological Association shows that any kind of exercise that is beneficial for physical and mental health.

Study shows that both aerobic and anaerobic exercise are beneficial for the cardiovascular system. These exercise help by:

  • Will increasing metabolism
  • Aiding weight management
  • Will boosting circulation
  • Will strengthen the heart muscle

The Centers for Disease Control and Prevention (CDC), both type of exercise help to lower the risk of many health conditions including:

  • Anxiety
  • Heart disease
  • Type 2 diabetes
  • Depression
  • Dementia

Benefits and Risks of Aerobic and Anaerobic Exercise

Benefits and Risks of Aerobic and Anaerobic Exercise

While both aerobic and anaerobic exercise provide many benefits, including mental health, physical health and emotional health.

Benefits of Aerobic exercise

Aerobic exercise can offer many health benefits. Generally, aerobic exercise increases the heart rate and breathing rate, and also improves cardiovascular health and reduces your risk of type 2 diabetes and heart attack.

Other potential benefits of aerobic exercise including:

  • Can help to lower or control blood pressure
  • Can help to lose weight and weight management
  • Can boost your mood and energy
  • Strengthen your heart muscles
  • Will increase your stamina and reduce fatigue during exercise
  • Help to get quality sleep
  • May strengthen your immune system
  • Can increase the levels of good cholesterol in the blood

Risks of Aerobic Exercise

Aerobic exercises are beneficial for most people, but it’s important to consult a doctor before you start practicing aerobic exercise, because they may be able to make specific exercise recommendations or suggestions.

If you’re new to aerobic exercise, it’s important to begin slowly and work up gradually to reduce the risk of any kind of injuries. The sudden exercise of long duration may put unnecessary stress on your body.

For example: in the beginning start by walking 5 minutes at a time and start adding 5 minutes more each time until you may reach up to a 30-minutes walk.  

Types of Aerobic Exercise  

Aerobic exercise as sustained forms of exercise and during these exercises you will move large muscles in your legs, arms and hips

Common example of aerobic exercise:

  • Dancing
  • Swimming
  • Hiking
  • Brisk walking
  • Cycling
  • Jogging
  • Stair climbing
  • Rowing
  • Elliptical training

How Often Should You Do Aerobic Exercise?

The department of health and human service (HHS) recommends that adults can get at least 30 minutes of moderate-intensity aerobic exercise at least 5 days a week. Increasing the amount of aerobic exercise can provide more health benefits.

Moderate aerobic exercise includes brisk walk and gentle bike rides.

Vigorous aerobic exercise includes more intense cycling and long-distance running.

Benefits of Anaerobic Exercise

Anaerobic exercises are more beneficial if you’re looking to lose weight and build muscles. Also, it can be more beneficial if you want exercise for a long time.

Anaerobic exercise also helps to gain muscle mass and increase bone density.

Other benefits of anaerobic exercise include:

  • can increase your stamina
  • can burns fat by increasing your metabolism
  • help to build muscle mass
  • can strengthen your bones
  • can improve endurance

Risks of Anaerobic Exercise

Anaerobic exercise can be hard if your fitness starts and it requires high levels of exertion. Make sure that before engaging in anaerobic exercise you should have a basic level of fitness.

If you want to add anaerobic exercise to your regular workout routine, first you need to talk to a doctor. Also, try to take advice from a personal trainer when you’re starting anaerobic exercise for the first time.

They can also help you to create an anaerobic exercise program based on your goals and your medical history. A personal trainer can help you to perform correctly to reduce the risk of injury.

Types of Anaerobic Exercise

Anaerobic exercises are performed for a shorter period of time and need maximum effort.

Common Example of anaerobic exercise include:

  • Heavy weight lifting
  • Sprinting
  • Body weight activities
  • High intensity interval training (HIIT)
  • Plyometrics training
  • Jump squats

How Often Should You Do Anaerobic Exercise?

Anaerobic exercise can be hard for beginners, it’s very important to get approval from doctors and take the help of certified fitness trainers so they can add anaerobic exercises in your weekly workout routine.

Most of the experts recommend that adults can perform HIIT workouts at least two or three days in a week.  For example, weightlifting and resistance training.

These are the Things Considered to Exercise the Right Way.

These are the Things Considered to Exercise the Right Way

Here are best tips to consider to exercise the right way including:

01. Consult Doctor First

Before starting any kind of exercise program, check with a doctor first to ensure safety and work with a certified personal trainer. This is important to reduce risk of injury.

02. Wear Attire While Exercise

It’s important to wear the right attire for comfort while exercising, it may help you to protect from injury.

03. First Warm-up and Cool-down

It’s very important to warm-up first and cooldown, and start activities lightly. Doing warm-up muscles can reduce the risk of getting injury. And starts to elevate heart rate.

04. Hydrate

Try to drink water during exercise, recommend drinking water every 15 to 20 minutes of active training.  Also. Drink 6 to 12 ounces of water prior to exercise.

It’s also important to fuel up with light carb snacks before workout.

05. Lift weight with Proper Form

Lifting weight with proper form is very important to give tension to your muscles. Lift weight that is comparable and focus on good form.

06. Take Rest Day for Your Body

Allowing the rest days is important, the body needs rest for muscle recovery. If you’re continuously exercising, you may increase the risk of injury. Give at least one rest day in a week that can be beneficial.

QNAs on Aerobic and Anaerobic Exercise

  • Which is Better Aerobic or Anaerobic Exercise?

    Generally, aerobic exercise helps to increase endurance and whereas anaerobic exercise helps you to build muscle mass, increase strength and help to lose weight.

  • Is Jumping Jacks Aerobic or Anaerobic?

    Jumping jacks is an aerobic exercise that does not need any gym equipment, so you can use them in a home exercise routine.

  • What are the Disadvantages of Anaerobic Exercise?

    Disadvantages of anaerobic exercise:

    01. No weight training
    02. Aerobic exercises can be rough on the bone’s joints, if you’re facing this issue then aerobic exercise can be hard.

  • Does Aerobic Exercise Burn Belly Fat?

    Studies show that doing aerobic exercise every day can lose belly fat liver fat. Some examples for losing belly fat include running.   


Aerobic and anaerobic exercise can have many health benefits, it’s depending on your fitness level and your goals.

If you want to start with aerobic exercise like jogging and walking, it can build your endurance and overall strength and you can also add anaerobic exercise like HIIT and weight lifting. These can improve your exercise stamina and build muscle mass and lose weight.

Before starting any type of exercise routine, try to consult with a doctor. Also work with certified personal trainers at the gym because they can advise you on the best workout routine.

Hopefully you like this article, if you have any questions and suggestions kindly put them in the comment box below.

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