Which Is Best for Weight Loss: Aerobic or Anaerobic Exercise?

There is a lot of discussion over whether aerobic or anaerobic exercise is better for your health.

You’re moving your body, breathing faster, and enhancing your blood flow while aerobic exercise like walking, riding, or running. A long time can be maintained at this level of effort.

Talk Test

You’ve reached an aerobic level if you can carry a conversation while exercising, not as if you’re not exercising at all, but if you’re somewhat out of breath.

Sprinting or weightlifting are examples of anaerobic exercise, a short, intense activity that pushes you to your limits but cannot be sustained for long.

Which is more effective in terms of losing weight? Both aerobic and anaerobic exercise is beneficial and should be included in your daily routine. On the other hand, Anaerobic exercise is the way to go if you want to lose weight.

The science behind aerobic vs. anaerobic

Oxygen consumption makes the distinction between aerobic and anaerobic exercise.

In aerobic, or “with oxygen” activity, your muscles have adequate oxygen to produce the energy needed to function. When you exercise anaerobically, which is defined as “without oxygen,” your body’s oxygen demand exceeds your body’s supply, and you run out of energy. Lactate is produced as a result, and the exercise is eventually stopped.

Why anaerobic exercise is superior for fat loss

During aerobic exercise, also known as steady-state cardio, you work out at a slow to moderate speed for an extended period. Slow-twitch muscle fibers are used in this activity, which improves cardiovascular fitness and muscular endurance.

While it’s widely considered that this low-intensity aerobics is optimum for fat loss, think again. It burns less energy than anaerobic activity for a given period but uses a higher percentage of fat for energy than muscle glycogen. As a result, to lose considerable amounts of fat, most people will have to engage in prolonged bouts of aerobic exercise. This often leads to a plateau.

High-intensity interval training (HIIT) is a form of anaerobic exercise that alternates periods of high intensity with periods of recovery. There are numerous advantages to this.

Benefits of HIIT

Save time

First, you can get into an intense exercise in a fraction of the time. A HIIT workout is an excellent choice if you’re short on time. You’ll tire your muscles and burn more calories than you would in the same period practicing steady-state cardio.

Burn more calories

Second, you’ll burn more calories in that length of time. The more calories you burn, the more difficult your workout is. HIIT will cause your calorie expenditure to be higher than if you merely walked or quietly rode your bike for the same period.

Increase metabolism

You’ll gain muscle and speed up your metabolism as a third benefit. HIIT requires your fast-twitch muscle fibers to engage in workouts like sprinting, plyometrics, and weightlifting, which improve muscular size and strength. This means you’ll be gaining muscle mass, which will, in turn, speed up your metabolism as muscle burns more calories than fat.

The afterburn effect

Fourth, you’ll experience the afterburn effect. The afterburn effect’s scientific name is excess post-exercise oxygen consumption (EPOC) (EPOC). EPOC, or the amount of oxygen required to get the body back to a condition of rest, is discussed here. As a result of the increased oxygen consumption during HIIT workouts and the subsequent need to make up for this deficit, this type of training raises EPOC. This means you’ll continue to burn calories even after your HIIT session is ended.

Drawbacks of HIIT

Anaerobic exercise such as HIIT can help burn fat, but some drawbacks.

The most significant drawback is that it is not suitable for everyone. Before you can safely and efficiently do HIIT, you need to have a baseline level of fitness. If you’ve never worked out before, it’s possible that the strain on your body, particularly your heart, will be too much.

If you’re able to practice HIIT, exercises like plyometrics, sprinting, and weightlifting generate a high potential of injury as these explosive motions are fast and demand a lot of force.

And lastly, HIIT might be uncomfortable during the session due to the high intensity or later because of discomfort.

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