What's the difference between aerobic and anaerobic exercise?
Written by
Gina Mason
Reviewed by
Prof. Benjamin Murphy, Ph.D.Aerobic and anaerobic workouts differ mainly in how your body produces energy. Aerobic exercises utilize oxygen to metabolize glucose and fats over a longer period of time. Anaerobic exercises utilize retained phosphates and glycogen without oxygen. This different energy mechanism enables various physical adaptations and training effects. I write up both types with a differing emphasis for clients depending on their goals.
Energy Production
- Aerobic: Sustained ATP production using oxygen over minutes/hours
- Anaerobic: Immediate ATP from phosphocreatine/glycogen under 2 minutes
- Aerobic: Fuels endurance activities like distance running
- Anaerobic: Powers explosive movements like sprinting
Physiological Adaptations
- Aerobic: Increases mitochondrial density and capillary networks
- Anaerobic: Enhances muscle fiber recruitment and power output
- Aerobic: Improves cardiovascular efficiency long-term
- Anaerobic: Boosts fast-twitch muscle development
There are notable differences in the training benefits provided by these types of exercise. Aerobic exercise improves stamina and fat burning. Anaerobic training improves both power and explosive strength, which are essential. Which form your fitness program should emphasize depends upon your fitness goals. Endurance athletes require more aerobic conditioning, and sprinters require improved anaerobic development. The majority of people will find a more balanced program beneficial.
Putting this understanding into practical application requires grasping intensity thresholds. Aerobic sessions typically maintain a talk pace around 140 bpm for many adults. Anaerobic, breathless intensity is maintained above 160 beats per minute. I teach clients to gauge the exertion from simple talk tests. This ensures they are training the correct energy system effectively in each session.
Integrate these two modalities to enhance health and performance. Alternate aerobic endurance days with anaerobic power sessions every week. This will help bring about a total development of athletic abilities. My clients follow a ratio of 3:2 between aerobic and anaerobic effort for general fitness. Adjust this as necessary to suit your own performance requirements, etc.
Read the full article: 10 Aerobic Exercise Advantages Backed by Science
