Aerobic or Anaerobic Training: What is The Most Effective Way To Lose Weight?

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Without knowing how aerobic training and anaerobic training combine, the randomization of the training menu not only makes it impossible to effectively predict and study the results of training and fitness, but also makes fitness a burden. What type of exercise is required to lose weight and what is the difference between aerobic and anaerobic exercise?

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What is the difference between aerobic exercise and anaerobic exercise?

Aerobic exercise

Aerobic exercise, as the name suggests, is exercise that relies on oxygen metabolism to burn fat and burn calories during exercise; while performing aerobic exercise, the heart rate must reach a range of 65% to 85% of the maximum heart rate for at least 20 minutes is effective aerobic fitness.

The simple formula for maximum heart rate is: maximum heart rate = 220 - age

During exercise, you can use exercise machines to measure whether your heart rate has reached the standard value, or check whether you are in a state of rapid heartbeat, slight wheezing, but still able to speak, and adjust the exercise intensity according to your body's adaptation.

Aerobic exercise can reduce fat, burn calories, and promote cardiopulmonary function and prevent osteoporosis.

The following are common aerobic exercises:

  • Jog
  • Strong walking
  • Bicycle
  • Flywheel
  • Swim


Anaerobic exercise

Anaerobic exercise refers to "anaerobic metabolism" and the production of lactic acid for energy conversion during exercise. It belongs to the exercises with a maximum heart rate of about 90%, and you will feel shortness of breath and rapid heartbeat during exercise.

Anaerobic exercise uses short-term explosive power and high-intensity exercise to keep fit and effectively increases muscle mass by destroying muscle fibers and promoting muscle recovery.

Anaerobic exercise can improve metabolic efficiency while increasing muscle mass, making the process of muscle building and fat loss more effective, and creating an easy-to-slim body.

Common anaerobic exercises include:

  • Weight training
  • Sprint
  • High jump
  • Crunches
  • Pushups
  • Squatting


Aerobic or anaerobic, which is better?

People who are new to fitness may be wondering, “Should I train aerobically or anaerobically?” In fact, there is no difference between aerobic and anaerobic, both have their own pros and cons, and if you want long-term exercise habits and around the For best results, it is necessary to combine aerobic and anaerobic exercise to achieve the most ideal body shape.

Aerobic exercise can burn a lot of calories and is especially helpful for people who are on a diet to lose weight. It is very helpful for cardiopulmonary function and endurance training. However, the disadvantage of aerobic exercise is that it Can't help you gain muscle mass.

Over-reliance on aerobic exercise can eventually lead to a decrease in muscle mass and poor metabolism; not only will it prevent fitness, but it can also increase the likelihood of weight gain.
The anaerobic exercise dumbbell can perform muscle endurance training for the whole body muscle group to burn fat and turn it into a toned line.
Anaerobic exercise can compensate for the weakness of aerobic exercise, increase muscle mass and increase basal metabolic rate, making your body function more smoothly and efficiently, burning fat with twice the result for half the effort. Especially when weight loss hits a bottleneck, anaerobic exercise should be used to boost morale.

Therefore, it is recommended that when arranging exercises, you not only choose one of them, but also consider both; as long as you slightly adjust the appropriate ratio, it can effectively help you achieve your goal and have a tight and well-proportioned workout!

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