The difference between aerobic and anaerobic training

While there are differences between aerobic and anaerobic exercise, both are important for health. Here we take a closer look at these two types of exercise.

Regular exercise has been shown to have a positive effect on the body and mind and to reduce the risk of several diseases. It brings various benefits to our health and most national dietary guidelines recommend physical activity as part of a healthy lifestyle. A balanced exercise routine should aim to include all types of exercise. Factors such as age, physical fitness or disability, as well as personal goals, influence how much, how intense and what type of exercise is feasible in each individual case. Remember that it does not matter what physical activity you do and how often – anything is better than no exercise at all .

Exercise is typically divided into four different categories: aerobic, anaerobic flexibility and mobility, and balance and coordination. ¹  While some exercises fit clearly into one category, many activities fit into more than one. For example, many endurance activities (aerobic exercise) like running, swimming, and skiing also build muscle strength, while certain strength exercises (anaerobic exercise) like HIIT (high-intensity interval training) or weight training can also help improve balance and mobility. All types of exercise are good for your health. However, they affect the body differently. You can increase the health benefits by incorporating all four forms of exercise into your weekly routine.

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What is the difference between aerobic and anaerobic training?

The human body requires a continuous supply of energy to carry out all of its daily activities and functions. To do this, the body converts food into energy. The energy from food that is not immediately used is stored in the body as fat or glycogen, for example. The body performs various processes to release energy and adapt to the energy needs of different situations, from chopping vegetables to running a marathon. Some of the processes are “aerobic,” where “aerobic” refers to the use of oxygen in the muscles’ energy production process. Other processes are “anaerobic” and do not require oxygen to release the energy. Depending on the duration and intensity of the physical activity, no matter what type of exercise is performed, our body must generate energy in the most effective way. The aerobic and anaerobic processes often complement each other.

Whether the energy we need during exercise comes from aerobic or anaerobic processes depends on the intensity and duration, as well as the type of muscle fibers used. When we do anaerobic exercise, our body works intensively for a short period of time and needs energy quickly to do so. This energy comes from components that are already stored in our body and are readily available. Although this process does not require oxygen, only a limited amount of energy can be released in this way.

The aerobic system is slower than the anaerobic system because oxygen must first travel through our circulatory system to the muscles before energy is released. During aerobic exercise, which is less intense but lasts longer, our lungs and heart work hard to supply the body with oxygen. The body uses this oxygen to break down energy sources such as fats and glucose and release energy that we can use to perform the exercise. In general, aerobic processes use the oxygen to produce more energy than anaerobic processes. However, anaerobic processes release energy more quickly.

There should be no strict distinction between these two types of training. It is more helpful to classify aerobic and anaerobic exercise on a scale from “mainly aerobic” to “mainly anaerobic”.  Many sports are a mixture of the two, such as walking or jogging (mainly aerobic) and incorporating short sprints (mainly anaerobic). The exact contribution of energy to total energy requirements is also individual and can be influenced by factors such as the amount of regular training and our diet.

Aerobic training (endurance training)

definition of the term “aerobic training”

In exercises usually categorized as aerobic, aerobic processes dominate the release of energy that the body can use to perform. Aerobic exercises are often referred to as endurance or cardio exercises. These involve moving the large muscles in the body in a rhythmic manner over a long period of time. [1] During aerobic exercise, the body’s oxygen consumption increases. The body increases breathing and heart rate. This type of exercise is important for many bodily functions and helps keep the heart, lungs and circulation healthy, as well as improving our cardiorespiratory fitness.

Examples of aerobic exercises

Walking, running, cycling and swimming are examples of aerobic exercise.

Aerobic activities can be performed at different intensities and over a certain period of time: ⁷

• Moderate activity increases your breathing and heart rate, but you should still be able to hold a conversation. Body temperature also increases, causing light sweating. If you can still talk but can no longer sing, you know you are exercising at a moderate intensity. Examples include brisk walking and easy cycling.
• Intense activities make breathing difficult and you can no longer hold a conversation. Your heart rate and body temperature increase significantly. Examples of this include jogging and circuit training.

Benefits of Aerobic Training

Regular aerobic exercise has been shown to reduce the risk of developing many diseases, such as heart disease, stroke, type 2 diabetes, dementia, and even some types of cancer. Likewise, physical activity in general has been shown to reduce the risk of depression. ¹

Anaerobic training (strength and strength endurance training)

Definition of the term “anaerobic training”

In exercise typically categorized as anaerobic, anaerobic processes dominate the release of energy that the body can use to perform. Anaerobic exercise, such as strength and power endurance training, improves muscle strength, power endurance, and body size. This involves performing high intensity exercise for a short period of time, usually for a few seconds to minutes.

Examples of anaerobic exercises

Sprinting, lifting weights (with free weights or on weight machines), exercises with resistance bands and exercises with your own body weight (e.g. push-ups, pull-ups, squats, lunges) are examples of anaerobic exercises.

Benefits of Anaerobic Training

Regular anaerobic exercise increases our bone mass density, slowing the natural bone loss that occurs with age and thus reducing the risk of osteoporosis. Maintaining muscle mass is especially important for older adults, as a decrease in muscle strength can lead to lack of mobility and increase the risk of falls. Regular strength training can improve muscle strength.

Which is better: aerobic or anaerobic training?

Both aerobic and anaerobic exercise are important for optimal health. Aerobic exercise primarily improves our cardiovascular endurance, while anaerobic exercise primarily increases our muscular strength.  The World Health Organization recommends both aerobic and anaerobic exercise over a period of one week. It makes the following general recommendations for healthy adults aged 18 to 64 years:

1. At least 150 minutes of aerobic, moderate physical activity or at least 75 minutes of aerobic, vigorous physical activity or an equivalent combination of moderate and vigorous activity per week.
2. Aerobic activities should last at least 10 minutes each.
3. Additional exercise may provide additional health benefits, such as further improving bone health, muscular and cardiorespiratory fitness, and reducing the risk of noncommunicable diseases and depression. Adults should aim to increase their aerobic moderate physical activity to 300 minutes per week or 150 minutes per week of aerobic vigorous physical activity. Another option is an equivalent combination of moderate and vigorous activity.
4. Muscle-strengthening or anaerobic activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) should be performed two or more days a week.

For adults over 65, the same recommendations apply as for the 18-64 age group. For people over 65, it is additionally recommended that people with reduced mobility engage in physical activity three or more days per week to improve their balance and prevent falls.

People who are unable to perform the recommended physical activity for health reasons should be as physically active as their abilities and health permit.

If you want to exercise regularly, have questions about what is recommended for you, or how to achieve the recommendations, talk to your GP (general practitioner) or other healthcare professionals. They can recommend a program that is right for you. And remember:  no matter what physical activity you do and how often, anything is better than no exercise at all .

More information

For a more detailed article, see Physical Activity and Health.