Medically reviewed by Misty Seidenburg
All forms of exercise are good for our health, but they benefit the body in different ways. Here, we examine the similarities and differences between aerobic exercise and anaerobic exercise and explain how both should be part of a well-rounded approach to improving your health and fitness.
Aerobic exercises are physical activities that involve continuous, rhythmic movements that increase the heart rate and oxygen consumption in the body. These endurance-based activities typically engage large muscle groups, such as the legs, arms, and core.
Aerobic exercise examples include:
A primary difference between aerobic and anaerobic exercise is the amount of oxygen used. Aerobic means ‘with oxygen’ because it uses oxygen to meet the body’s energy demands during activity.
These exercises, which can be easily adapted to your fitness level, increase a person’s breathing and heart rates to supply more oxygen to the body’s muscles. From moderate intensity to vigorous, the versatility of aerobic activities puts you in control of your fitness journey.
Aerobic exercise offers numerous benefits for people of all ages and every stage of life. It improves cardiovascular health and enhances endurance, which is good for everyone, including individuals who play sports and want to improve their performance.
It also burns calories, which is helpful for weight management and reducing the risk of chronic diseases. Like all exercise, aerobic workouts can boost our mood, help with anxiety and depression, and even improve our sleep.
Not necessarily. While aerobic exercises are often referred to as cardio, and the terms are used interchangeably, not all aerobic exercise is actually cardio. Cardio, short for cardiovascular, refers to exercises targeting the heart and blood vessels.
Some balance and flexibility exercises and strength training are considered aerobic because they require oxygen and increase the heart rate, but they don’t involve continuous rapid movements like cardio.
Anaerobic exercises involve short bursts of intense physical activity. Anaerobic means ‘without oxygen’ because the body doesn’t use oxygen and instead relies on glucose stored in the muscles.
Through a process called glycolysis, glycogen is converted to glucose sugar, which is used to generate energy by muscles and other tissues. If the body stops burning glycogen at any point, the muscles can crash.
Anaerobic exercise examples include:
If you participate in anaerobic training, it’s important to avoid pushing too hard. Start with two 15-minute workouts per week and gradually increase the intensity and frequency of exercise as your body can tolerate it.
Anaerobic exercise can also benefit people of all ages. Whether it’s plyometric jumping or a simple sit-to-stand. If you are new to anaerobic exercise working with a physical therapist, trainer, or healthcare provider for a program tailored to your needs and goals is best.
These exercises build muscle mass and strengthen bones. Anaerobic workouts also increase stamina to power through daily activities with ease. Although it burns fewer calories than aerobic activity, it has the advantage of increasing muscle mass. More muscle mass can increase the number of calories you burn at rest.
This is part of a process known as the afterburn effect, or excess postexercise oxygen consumption (EPOC.) During afterburn, the body continues burning calories quicker after exercise to restore energy stores and repair muscles.
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The ideal fitness regimen combines aerobic and anaerobic exercises. While aerobic exercise improves heart and respiratory health, boosts metabolism, and increases endurance, anaerobic exercise helps boost muscle strength and power.
By alternating between both, you target different aspects of your health and fitness and focus on various muscle groups. This balanced approach helps prevent overtraining and minimizes the risk of overuse injuries. It also keeps you from getting bored of the same old workouts!
If you’re unsure how to create a balanced fitness plan or which activities are best for you, a physical therapist can help. Physical therapists are licensed “movement experts” trained to assess your health history and individual physical needs, goals, and challenges.
They help you choose the right exercises and teach proper form and technique. If you have pain from a recent injury or chronic condition, they adapt movements so you can benefit from exercise without aggravating your condition. As you progress through your fitness journey, your physical therapist revises your exercise program to evolve with your changing needs.
If you want to learn more about incorporating aerobic and anaerobic exercises into your fitness routine, find a physical therapy clinic near you or request an appointment online. Your local physical therapist at Benchmark PT can provide personalized advice and guidance to help you achieve your fitness goals.
