When it comes to exercise, most people think of popular cardio activities such as running, swimming or cycling. While each of these are great ways of getting your heart rate up, toning your muscles and maintaining a healthy weight, they represent only one type of exercise.
Anaerobic exercise represents another. “Anaerobic exercise and aerobic exercise are two fundamental types of physical activity, each with distinct characteristics and effects on the body,” says Austin “Ozzie” Gontang, a licensed psychotherapist at Pacific Pearl of La Jolla and the director of the San Diego Marathon Clinic.
Anaerobic exercise, explained
One key difference is that anaerobic exercise is more intense but lasts for shorter amounts of time than aerobic exercise. Both exercises also use oxygen differently. “Anaerobic literally means ‘without air’ while aerobic means, ‘with air,’” says David Herzberg, a physical therapist and owner of Launch Physical Therapy and Sports Performance Center in Phoenix. He explains that it gets this name because anaerobic activity is a type of “fast and furious exercise” where the body cannot bring in enough oxygen fast enough to provide energy to support the movement.
Because of this, the body taps a different energy source and breaks down glucose stores instead of turning to oxygen.
Another key difference between the two is that one is more about endurance training, the other more about strength training. “Aerobic exercises generally improve endurance and cardiovascular health, whereas anaerobic exercises are better for building strength, muscle mass and power,” explains Gontang.
How does anaerobic exercise benefit the body?
Along with toning and building muscle, Gontang says that anaerobic exercise also improves one’s ability to withstand fatigue by increasing production of lactic acid. Lactic acid is a chemical that aids in higher energy levels, glucose generation and improved immune health through a process called molecular signaling, per Cleveland Clinic.
Other benefits of anaerobic exercise include improved athletic performance, regulation of blood sugar levels, improved mental health and better cardiovascular health. “While we typically associate heart health with aerobic activities, anaerobic exercise also contributes to cardiovascular health by improving blood pressure, reducing bad cholesterol levels and enhancing heart function,” says Gontang.
Herzberg says that anaerobic exercise can also improve bone strength and density, “thus reducing risk of osteoporosis.”
One of the most desired benefits that stem from anaerobic exercise is that it can also help with keeping unwanted pounds at bay. “Anaerobic exercise can increase your resting metabolic rate – the rate at which your body burns calories when at rest,” explains Gontang. “Greater muscle mass means the body burns more calories even when not exercising, which can aid in weight management.”
Details: What is a healthy resting heart rate? Experts explain why it matters.
What are examples of anaerobic exercise?
Common examples of anaerobic exercise include weightlifting, sprinting, powerlifting, medicine ball drops and high-intensity interval training (HIIT). Gontang also recommends bodyweight and resistance training exercises. “Movements like push-ups, pull-ups and burpees are effective anaerobic exercises,” he says. “And they require no equipment and can be done anywhere, making them highly accessible.”
Ben Fung, a clinical physical therapist and spokesperson for the American Physical Therapy Association, points to many of the same exercises for anaerobic benefits, but says optimal results come from adding in cardio exercise as well. “The U.S. Department of Health and Human Services physical activity guidelines state (that) adults should do at least 150 minutes of moderate-intensity aerobic activity a week and at least two days of muscle-strengthening [anaerobic] activities,” he says. He explains that a diversity of movements, ranges of motion, loads, frequencies, intensities and postures are a great way to alternate between both types of exercise. “The body appreciates it when we give it various ways to load, train, strengthen, stretch and relax,” he says.
Gontang similarly recommends keeping up with some form of regular cardio but adds that “incorporating anaerobic exercises into your existing fitness routine can provide a balanced approach to physical health and well-being.”
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Rachel Carter is a health and wellness expert dedicated to helping readers lead healthier lives. With a background in nutrition, she offers evidence-based advice on fitness, nutrition, and mental well-being.
