Aerobic vs anaerobic: Which workout style is best for you?

When it comes to exercise, not all movement is created equal. If you're starting out on a fitness journey, you may have heard people discussing the merits of aerobic vs anaerobic exercise. But if that's left you thinking, 'Okay... but what's the difference? And which one is right for me?', don't worry — you've come to the right place.

First, let's break down what each of them is and the differences between them.

Aerobic exercise means "with oxygen", which means your body is using oxygen to break down glucose and fatty acids for fuel as you work out [1]. Think walking, swimming, cycling — your body is using oxygen to keep you going, which allows you to extend the duration of your exercise. Aerobic exercise helps you burn calories (which supports weight loss) and improves your cardiovascular health by strengthening your heart and lungs.

On the other hand, anaerobic exercise means (you guessed it), "without oxygen". Unlike aerobic exercise, anaerobic exercise uses the energy stored in your muscles for things like weight training, sprinting or jumping. It's a more intense activity, but in shorter bursts, and is great for building muscle mass, bone strength, and improving power and speed [2].

Both aerobic and anaerobic exercise play a role in your health, fitness and weight loss journey, so it's good to understand the differences between them. In this article, we'll break down everything you need to know about aerobic exercise, anaerobic exercise, and the science that ties it all together.

What are aerobic and anaerobic training good for?

On the one hand, aerobic training is generally considered the best option when you're looking to improve your cardiovascular health, manage your weight, support your long-term overall health, and reduce your mortality risk [3]. It can also help you manage chronic conditions, increase your stamina, boost your mood and mental health, improve your sleep, and even help improve your immune system, which can mean that you're less susceptible to viral infections [4].

On the other hand, anaerobic training, like lifting weights or resistance training, or HIIT, will help you build muscle mass and bone mass, as well as help you increase your strength over time [5].

Anaerobic training can help improve metabolic rate (even at rest), can help you prevent injury as you age by maintaining your strength, flexibility and balance, and can help with the management of several chronic health conditions like diabetes, heart disease, arthritis, and chronic pain [6].

For sustainable weight loss, a combination of both training styles will be your best bet.

How to choose between aerobic vs anaerobic exercise

While both aerobic and anaerobic exercise have their place in any fitness journey, choosing between the two will always be dependent on your individual goals, as well as your health and fitness levels.

For example, if you're just getting started with an exercise regimen and want to create something feasible and sustainable, it's a good idea to start with some moderate aerobic activity, like going for a brisk walk a few times a week. Alternatively, if you're looking to build muscle, improve your strength and speed up fat loss, then perhaps anaerobic exercise like weight lifting will be better suited to your goals.

Many people find that a blend of both aerobic and anaerobic exercise is what works best for them. For example, they may focus on aerobic training some days, and then add in a HIIT workout or strength training session a few times a week for variety.

Ultimately, there's no one-size-fits-all answer to which is "better", as they're different forms of exercise that have different benefits. Rather, the key is to create an exercise plan that feels achievable and enjoyable, so that movement becomes a consistent part of everyday life.

Benefits and risks of each training style

The benefits of aerobic exercise include (but are not limited to) better heart and lung function, better respiratory function, and reduced overall risk of cardiovascular disease [1]. However, when you focus only on endurance training and don't add any strength training into the mix, it can limit gains in muscular strength and bone mass.

Meanwhile, anaerobic training can help build muscle mass and improve your metabolic function, but it also comes with a higher chance of injury if performed without guidance, especially during an intense workout [7]. The safest approach is to balance both aerobic and anaerobic exercise, ideally with input from a personal trainer, so you can enjoy the health benefits of each while minimising risks.

The best aerobic exercises to try

The good thing about aerobic exercise is that the most effective forms are easy and, for the most part, incredibly accessible to people of most ages and fitness levels.

Heading out the door for 30 minutes of brisk walking around the neighbourhood is a great example of this: it's simple, it's free, and there are plenty of health and fitness benefits to reap. Other aerobic exercises to try include cycling, swimming, or an aerobic exercise workout, either at the gym or at home [4].

If you're someone who needs a little variety in your workouts, circuit training combines cardiovascular conditioning and light resistance moves, but it can also be considered aerobic exercise when performed for extended periods. A personal trainer can tailor the intensity of the workout to ensure you’re getting enough movement to see the health benefits of aerobic exercise.

The best anaerobic exercises to try

When it comes to getting the most out of anaerobic exercise, you'll want to try a workout that focuses on short, powerful bursts — think resistance training, weightlifting (eg, bench press), plyometric jumps, or an anaerobic workout, like a HIIT workout [9].

These will give your anaerobic system a workout, because they rely on energy molecules like adenosine triphosphate stored in the muscles to be performed [8].

Circuit training that combines high-intensity sets with short rest periods can also count as anaerobic exercise, which makes it a good option for anyone who wants to mix intense activity with variety.

Why anaerobic exercise may be better for fat loss

When it comes to aerobic vs anaerobic for fat loss, anaerobic training has a unique advantage. While regular aerobic exercise will help you burn calories during the activity itself, anaerobic exercise builds muscle mass, which increases your basal metabolic rate and helps you burn more calories throughout the day.

High-intensity formats, like high-intensity interval training (HIIT), combine the best of both styles because they use the anaerobic energy system for explosive effort before recovering with oxygen-based aerobic exercises. Over time, the combination works to reduce body fat while preserving muscle.

Research suggests these adaptations may be particularly effective for long-term weight loss and reducing mortality risk, as muscle tissue plays a protective role in overall health [10].

The science behind aerobic vs anaerobic training

At the most basic level, aerobic and anaerobic exercise differ in how your body creates energy. Aerobic exercise relies on oxygen to fuel movement, which makes it ideal for extended periods of moderate activity, like jogging or brisk walking [1]. Over time, aerobic exercise improves your cardiovascular system by strengthening the heart and lungs and supporting better respiratory function.

In contrast, anaerobic exercise doesn’t require oxygen in the same way. Rather, it draws on the energy stored in your muscles through a fast anaerobic energy system [2]. This leads to the build-up of lactic acid, which limits how long you can sustain the activity, but allows for short bursts of intense power. Understanding these energy systems explains why aerobic vs anaerobic workouts play different roles in weight loss, building endurance, and muscular strength.

If you're at the start of a fitness and weight loss journey, the Juniper might be just what you're looking for. We pride ourselves not just on helping you lose weight, but on helping you achieve long-term, sustainable weight loss that improves your overall health and fitness, because losing weight is one thing, but keeping it off and maintaining your health is another.

The Juniper Programme combines weight loss medication with dietitian-led health coaching and tracking, so you can lose weight and reach your goals for good.

Kickstart your weight loss journey with Wegovy or Mounjaro, two groundbreaking weight loss medications that mimic the GLP-1 and GIP hormones, respectively, to help control cravings, delay stomach emptying, and keep you feeling fuller for longer. These clinically backed treatments help members experience up to 23% body weight loss.

Plus, we have a team of expert dietitians and health coaches you can consult with to help you work through any challenges you're experiencing during your weight management journey. This approach sets you up for sustained weight loss, rather than a quick-fix solution.

This means you can continue to enjoy the things you love in moderation without ever feeling deprived.

Ready to see if Juniper is right for you? You can check your eligibility here.

Image credit: Pexels