Title : Aerobic vs anaerobic exercise - What is better for fat loss
link : Aerobic vs anaerobic exercise - What is better for fat loss
Aerobic vs anaerobic exercise - What is better for fat loss
One of the main differences between aerobic and anaerobic exercise is the intensity level. Aerobic exercise is also commonly known as moderate intensity, while anaerobic exercise is more vigorous and can not be sustained for long periods of time. Anaerobic exercise is usually done in intervals with rest periods in between.
Any exercise has many health benefits including help with fat loss. A common question is what kind of exercise is best for burning fat , anaerobic or aerobic? While there are differences between the two, both types of exercises can be beneficial for fat loss. Here's a closer look at the differences and similarities between aerobic and anaerobic exercise.
Aerobic exercise
The American College of Sports Medicine (ACSM) recommended adults get 150 minutes of moderate exercise a week. An easy way to address this is to exercise 30 minutes five days a week. Moderate exercise means you're working hard, but could definitely go faster if you needed.
You could stay at that intensity for a while, and could hold a conversation with someone at your side during exercise. Examples of aerobic exercise such as swimming, walking, running, cycling, dancing, gardening, etc.
Benefits of moderate intensity exercise include: making muscles stronger heart, increased mitochondria in muscle (used to break down fat as a fuel) and increased fat oxidation bodily.
When someone first starts exercising, the body is not very efficient in the use of fat as fuel. As exercise continues, the body becomes more efficient in the use of fat as fuel.
Aerobic exercise is beneficial for overall health, but can also be a benefit to get rid of fat because fat is a primary fuel source during exercise are at a lower intensity
anaerobic exercise
with anaerobic exercise, its intensity increases and can not talk to someone at your side during exercise .; He could only say a few words. The duration will be shorter than moderate exercise because you are working harder.
fuel use for anaerobic exercise is different than aerobic. Aerobic exercise uses stored carbohydrates (in the form of glycogen in muscle and liver) and fat.
Anaerobic exercise uses mainly carbohydrates and produce lactic acid as a byproduct. Lactic acid can be recycled as fuel in the muscle, but too much can inhibit exercise performance.
Because the anaerobic exercise uses mainly carbohydrates fuel, some researchers have suggested that it is not as beneficial for fat loss. However, interval training , or known as high-intensity training interval (HIIT) is becoming popular for weight loss.
Many recent studies have shown that interval training can also increase fat oxidation and may increase the metabolic rate hours after exercise. HIIT can also be done in a shorter period of exercise at moderate intensity, which is attractive for many time.
Interval training, which is anaerobic, it may be beneficial for fat loss equal to aerobic although the mechanism is slightly different.
Which is better, aerobic or anaerobic exercise?
can argue a case both aerobic and anaerobic exercise help with fat loss. Both types of exercise are scientific studies that demonstrate the benefits of increasing fat oxidation. For example, a 2008 study found an increase in fat oxidation in research subjects after 6 weeks of HIIT training 3 days a week. A 2007 study found similar results in research subjects after only 2 weeks of HIIT exercise.
Multiple studies have also demonstrated the benefit of increased fat oxidation and increased muscle mitochondria aerobic exercise. Since both types of exercise can increase fat loss, but they do so in different ways, both types of exercise can be beneficial for fat loss.
This will also promote greater gains in muscle growth, strength and endurance to do aerobic and anaerobic exercise.
variety is key
An important component is that the exercise should be something that you enjoy doing. Doing the same thing over and over again, you can grow mentally bored with it and limit its variety of muscle training. Doing a variety of exercises and different ways they can reduce the risk of injury as well.
If you have an injury, is recovering from an injury, are taking medication or have a history of heart disease, talk to a doctor before exercise to determine what exercise plan that is best for you.
Conclusion
Anaerobic exercise is greater in intensity and duration is shorter. Aerobic exercise is a moderate intensity and can be done for longer. Both types of exercise can be beneficial for fat loss. Aerobic exercise increases muscle mitochondria and uses fat as a primary energy source, along with carbohydrates.
Anaerobic exercise uses mainly carbohydrates, but can increase metabolic rate hours after exercise. In addition, during periods of rest intervals they are changing in the use of fat as a source of primary energy in interval training. Total calorie output may also be higher compared to moderate aerobic exercise.
To get the best benefit for fat loss, do both aerobic and anaerobic exercises. This can reduce the risk of injury and can benefit from both types of exercise for fat loss.
References used in this article
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